Saturday, January 3, 2015

Shin Splints Recovery Tips

I have Shin Splints down the inside of the leg on my right leg only.

Now that I am picking up my milage and actually running more the dreaded SHIN SPLINTS have made their appearance. Oh yes, such a wonderful painful experience if you have ever had them.

Shin splints can be caused by a couple of things. Poor foot support, meaning you need new shoes and increase in mileage too soon for your body to get used to it. Personally my shoes are only a year and a half old and I haven't had too much mileage on them. I did have a baby and my feet changed while I was pregnant and I still have some excess pregnancy fat between my legs so I know that my stride is a little different and that has some to do with my current shin splints. But they are in the same spot they were a year ago. And that tells me, personally me, that it is just from a lack of training! I give it another 2 weeks of regular training to get my legs used to the abuse I am putting them through.

In the mean time here is what I am doing to help me recover from shin splints.

1) R.I.C.E, is the first step. REST, ICE, COMPRESS, ELEVATE. So after I run now first thing I do when I come home is stretch and try to foam roll, or rolling pin works well too. Then after a shower, I grab my ice pack and sit up on the couch, put some pillows under my foot and elevate my leg with the ice pack resting on it. I then put on a good show.

2) Get compression socks to help while running or exercising for support. Might as well get fun ones! Check out these from A-Swift.

3) Get a massage.When I am training hard I get my monthly sports therapy massages! It is part of your self care to take care of your body. Or use your partner to massage your sore muscles.

4) Take a hot epsom salt bath to soak your muscles. My favorite epsom salt is Dr. Teals Epsom Salt Soaking Solution in Eucalyptus and Spearmint. Not only does it help my muscles but totally relaxes my body and mind!

5) STAY CONSISTENT! Don't take too many days off in a row.Make sure you walk the next day to help keep your muscles limber

6) Stretch, stretch and stretch some more! They are tight because and need to be loosened up. A good stretch after you get back is key! My favorite post workout and run stretch it Pigeon Pose.

7) Invest in new shoes if you think your shoes are problem. Go to a Running Shoe specialty store to have them look at how your run and fit your foot with the right shoe. Go in with your running log and show them how often you run, where the pain is and such and they should be able to help you out too!

disclaimer- I am not a medical professional. Please know I am just giving advice that has worked for me in the past. If you have any questions please seek the help of your medical professional. Do not continue to work out if it is causing you too much pain. There is discomfort and there is pain. I am just in typical shin splints discomfort.

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