OUCH. (Warning: DIsgusting Post ahead)
This weekend, I logged 35 miles in training. That's 18 miles on Saturday (on Charlotte' "booty loop", a 3 mile section of hills and expensive houses in the Myers Park area), 16 miles on Sunday, and 1 mile in the neighborhood taking down all of the "Missing Cat" signs. YES - that mile counts.
I'm worried about the 3-day because those 35 miles took ( Read more... )
I'm worried about the 3-day because those 35 miles took ( Read more... )
Mark and I decided to go out for sushi tonight. Had a great time, but were VERY reminded about how we live in a small town. Tell ya all about it later.
OK, shin splints--here are the biggest things that tend to bring them on: 1. overuse. I have a feeling you're not going to cut back too much. That's OK. 2. People who pronate a lot(foot falls inward during their stride) have a greater tendency towards this because it puts more torque on their shins. A simple test--next time you step out of a shower, step on a dry towel, putting your full weight down, then step off. If there is not much of a wet spot where your arch is, you are probably a supinator. If there is a medium amount, you are neutral, if there is a whole lotta wet spot, giving a big foot mark, you probably pronate. I'd get some Superfeet inserts to throw in your shoes. They are about thirty bucks, you can buy them off the shelf at most running stores. Get the green kind.
Stretching definitely helps--especially your anterior tibialis (muscle in the front of your leg that makes your foot go up (opposite of pointing your foot) and your gastroc/soleus complex (calf muscles). Stretch these well, hold each stretch for at least 20 seconds. Then give Erik a blow job (Mark made me write that).
OK, in terms of treatment, two main things--icing is the best--getting big ol' ice packs on those shins for 20 minutes at least once, if not twice per day will help out a ton and decrease the inflammatory reaction that's going on. I think you are pretty close to the event, so I'd even recommend a daily 400 mg of ibuprofen twice per day from now until the event. This is not to decrease the pain so much as to decrease the inflammatory response. I've found that this response is lessened even more so when you take ibuprofen with a beer.
And finally, this little thing sucks, but is the most effective way to decrease the pain and inflammation from shin splints than from anything. It's called contrast baths, and what you do is take two big buckets of water, one of them being ice water, the other being just lukewarm tap water warmth. You put your legs into the warm water (so we're talking big trash can sized to make sure the water line is up to your knees) for 3 minutes, and then put your legs into the ice water for 1 minute. Then back into the warm water for 3 minutes, and back to the cold for 1 minute. The idea is to help get the edema from the inflammation drawn out of the tissues, then forcefully pushed back in by the cold water, which makes it easier for the lymphatic system to drain it away--thus reducing inflammation and pain. It sucks ass. I suggest a stiff drink prior to this exercise, and doing this twice per day. Usually best to do it not after a walking workout. Get Erik to "otherwise distract" you while you're doing this. I mean oral. Big time. (Mark made me say that too).
Good luck! Make sure you give yourself a good break after the 3 day. I'll tell you why later (but trust me in the meantime.)
P.S. We had a blast with Erik at the 10 year. We really wish you could've been there. But no worries, we'll make up for lost time at the 20 year.
Dana
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