Shin Splint Advice ?

"Apothecon" <[email hidden]> wrote in message news:<1101066514.QrWsrjn5pWm7NluMrn5kHQ@teranews>...

Quoted message said:

Any advice on minor shin splints that have worsened due to increase in
distance ? I've just backed off and slowed down,but any other ideas ?
Thanks

Flat foot strike, rather than heel first followed by hard toe slap.

Quoted message said:

Flat foot strike, rather than heel first followed by hard toe slap.

Listen to this dumb pollock, and you'll be crippled. That method will have you
hitting the pavement much harder than a normal heel strike. Man, the stupidity
has no bounds this morning. It's a good thing you have me here.

"Apothecon" <[email hidden]> wrote in message news:<1101066514.QrWsrjn5pWm7NluMrn5kHQ@teranews>...

Quoted message said:

Any advice on minor shin splints that have worsened due to increase in
distance ? I've just backed off and slowed down,but any other ideas ?
Thanks

Avoid hills. Ice your shins after running. Run on grass if you can
stand it. If they persist, take a week or two off.

Oh quit whining and act like a man, you spend time with your family?

Seriously, ice after running for at least ten minutes. I found ice for at
least ten minutes in the morning before heading out to work, another session of
ice after running and one or two more times in the evening worked great, I just
kept running and it cleared up in a week or two.

Apothecon said:

Any advice on minor shin splints that have worsened due to increase in
distance ? I've just backed off and slowed down,but any other ideas ?

I had this once. Ate the bitter pill of hard downtime immediately, by taking
about 5 days off. Never had the problem since.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Kaz Kylheku said:

"Apothecon" <[email hidden]> wrote in message news:<1101066514.QrWsrjn5pWm7NluMrn5kHQ@teranews>...

Quoted message said:

Any advice on minor shin splints that have worsened due to increase in
distance ? I've just backed off and slowed down,but any other ideas ?
Thanks

Flat foot strike, rather than heel first followed by hard toe slap.

What does the so-called "hard toe slap" have to do with shin injuries ?

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

Apothecon said:

Any advice on minor shin splints that have worsened due to increase

in

Quoted message said:

distance ? I've just backed off and slowed down,but any other ideas ?

Quoted message said:

Thanks

I've read that shin splins are caused by the imbalance of the relative
strength of the calf muscles and relative weakness of shin muscles. And
when you start running, calf muscles increase strength more quickly.

Here's an exercise that I found in a running book (don't know which
one) when I got them a few years ago:

Walk on your heels, with your toes about an inch or 1/2 inch off the
ground. Try to keep the ball of the foot off the ground. You'll take
30 steps this way, with the following variations:

Take 10 steps with your toes pointing forwards, then 10 steps with your
toes pointing inwards (pidgeon-toed), and 10 steps with your toes
pointing outwards.

Do this 2x per day, and increase the number of steps to about 20 for
each variation as soon as you are able.

This helped me, along with staying off hills and pavement for a few
weeks. They've never come back, despite my on-again-off-again running.
Cathy Weeks

"Donovan Rebbechi" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Kaz Kylheku said:

"Apothecon" <[email hidden]> wrote in message

news:<1101066514.QrWsrjn5pWm7NluMrn5kHQ@teranews>...

Quoted message said:

Quoted message said:

Quoted message said:

Any advice on minor shin splints that have worsened due to increase in
distance ? I've just backed off and slowed down,but any other ideas ?
Thanks

Flat foot strike, rather than heel first followed by hard toe slap.

What does the so-called "hard toe slap" have to do with shin injuries ?

I'm finding it hard to get my head around a flat foot strike *followed by* a
hard toe slap. I would have thought the only way to achieve a toe slap
would be to heel strike first. All very odd......

Tim

Quoted message said:

Seriously, ice after running for at least ten minutes. I found ice for at
least ten minutes in the morning before heading out to work, another session
of
ice after running and one or two more times in the evening worked great,

I use the "hot n cold" method on my GF. I use the ice for cold, then my tongue
for warm, then I...

"Apothecon" <[email hidden]> wrote in message news:<1101066514.QrWsrjn5pWm7NluMrn5kHQ@teranews>...

Quoted message said:

Any advice on minor shin splints that have worsened due to increase in
distance ? I've just backed off and slowed down,but any other ideas ?
Thanks

Try a new pair of shoes along with the reduced milage.

Cathy Weeks said:

Apothecon said:

Any advice on minor shin splints that have worsened due to increase

in

Quoted message said:

distance ? I've just backed off and slowed down,but any other ideas ?

Quoted message said:

Thanks

I've read that shin splins are caused by the imbalance of the relative
strength of the calf muscles and relative weakness of shin muscles. And
when you start running, calf muscles increase strength more quickly.

Here's an exercise that I found in a running book (don't know which
one) when I got them a few years ago:

Walk on your heels, with your toes about an inch or 1/2 inch off the
ground. Try to keep the ball of the foot off the ground.

That works - in addition to backing off. Another variation is just doing
toe raises - toes straight, pointed out, then pointed in. I do 20-30 in
each direction, usually at least once a day, sometimes twice a day.

Dot

--
"The eagle, who believed he was a chicken, wasn't. However, until he
discovered what he was, he was limited to live as one."
-Unknown but quoted from Lisa Butler on ultra list

"Tim Downie" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Quoted message said:

On 2004-11-22, Kaz Kylheku <[email hidden]> wrote:

Quoted message said:

Quoted message said:

Quoted message said:

Flat foot strike, rather than heel first followed by hard toe slap.

<snippage>

Quoted message said:

I'm finding it hard to get my head around a flat foot strike *followed by*
a
hard toe slap. I would have thought the only way to achieve a toe slap
would be to heel strike first. All very odd......

Read his sentence like this:

You should do a flat foot strike, rather than heel first which is then
followed up by a hard toe slap.

I think he's saying what you're saying, but his sentence isn't clear for
that statement.

Clear skies,
Roger
--
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and cleaner minds." -Will Rogers (1879-1935)
journey through your universe: http://astronomylinks.com/
NOTE: Incoming e-mail with .ZIP and .EXE attachments are
automatically deleted.

"John B." <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

"Apothecon" <[email hidden]> wrote in message

news:<1101066514.QrWsrjn5pWm7NluMrn5kHQ@teranews>...

Quoted message said:

Quoted message said:

Any advice on minor shin splints that have worsened due to increase in
distance ? I've just backed off and slowed down,but any other ideas ?
Thanks

Avoid hills. Ice your shins after running. Run on grass if you can
stand it. If they persist, take a week or two off.

I'd suggest a massage, or series of massage, with a sports therapist
knowledgeable in running injuries. It is amazing what a site specific
massage to the fascia and connecting tissues will do for anything other than
a full-blown case of splints. In lots of cases it reduces the need to rest
or stop running.

And while icing is a good idea I would go one step further and first heat
the area then R.I.C.E. it. A good flushing of blood works wonders on these
types of tissues because they do not tend to move/exchange blood as readily
as do healthy muscles. I like to do it by sitting in a hot tub and then
icing immediately after, but one can also use heat packs. I also as a matter
of course, use a rolling pin on the muscles and connecting tissues on either
side of my shins. I happen to roll or massage towards the heart but I am not
certain it matters one way or the other. Most reading tends to suggest that
deep manipulation should be towards the heart.

"Apothecon" <[email hidden]> wrote in message news:<1101066514.QrWsrjn5pWm7NluMrn5kHQ@teranews>...

Quoted message said:

Any advice on minor shin splints that have worsened due to increase in
distance ? I've just backed off and slowed down,but any other ideas ?
Thanks

Hello,

When I suffered from shin splints, I followed all the normal advice -
strengthening exercises, icing, reducing volume etc. and it worked in
the short term. However, as soon as I tried to get back to "normal"
training they always returned. That was until I got orthotics. I
took time for my foot to get adjusted to them but now I train for
ultra races and can run 100mi+ a week with no shin splints. It may
not work for everybody, but for me it was a godsend.

Check it out with your local podiatrist/chiropractor etc.

Cheers,

-Clive
http://www.ironclive.com

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Kaz Kylheku said:

"Apothecon" <[email hidden]> wrote in message news:<1101066514.QrWsrjn5pWm7NluMrn5kHQ@teranews>...

Quoted message said:

Any advice on minor shin splints that have worsened due to increase in
distance ? I've just backed off and slowed down,but any other ideas ?
Thanks

Flat foot strike, rather than heel first followed by hard toe slap.

What does the so-called "hard toe slap" have to do with shin injuries ?

If we exclude tibial stress fractures, and restrict ourselves to just
the soft tissue problems in the front of the shin, then just about
everything!

The toe slap causes a rapid, dynamic stretch in the anterior shin
muscles. This eccentric contraction blasts the muscles that raise the
foot, and causes pain. It can hurt the tendons, muscles or the
connective tissue that attaches the muscle to the bone.

"Roger Herzler" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

"Tim Downie" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Quoted message said:

On 2004-11-22, Kaz Kylheku <[email hidden]> wrote:

Quoted message said:

Quoted message said:

> Flat foot strike, rather than heel first followed by hard toe slap.

<snippage>

Quoted message said:

I'm finding it hard to get my head around a flat foot strike *followed by*
a
hard toe slap. I would have thought the only way to achieve a toe slap
would be to heel strike first. All very odd......

Read his sentence like this:

You should do a flat foot strike, rather than heel first which is then
followed up by a hard toe slap.

I think he's saying what you're saying, but his sentence isn't clear for
that statement.

It's perfectly clear from my deliberate placement of the comma. Watch:

(Nonsense)

Flat foot strike rather than heel first, followed by hard toe slap.

(Correct)

Flat foot strike, rather than heel first followed by hard toe slap.

The stuff before the comma (or verbal pause) is one thought, the stuff
after is another thought. They don't distribute into each other across
the pause.

Note that your re-statement of my sentence still presents the same
ambiguity to someone who doesn't grok commas or pauses in speech.

Kaz Kylheku said:

Donovan Rebbechi <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Kaz Kylheku said:

"Apothecon" <[email hidden]> wrote in message news:<1101066514.QrWsrjn5pWm7NluMrn5kHQ@teranews>...
> Any advice on minor shin splints that have worsened due to increase in
> distance ? I've just backed off and slowed down,but any other ideas ?
> Thanks

Flat foot strike, rather than heel first followed by hard toe slap.

What does the so-called "hard toe slap" have to do with shin injuries ?

If we exclude tibial stress fractures, and restrict ourselves to just
the soft tissue problems in the front of the shin, then just about
everything!

The toe slap causes a rapid, dynamic stretch in the anterior shin
muscles. This eccentric contraction blasts the muscles that raise the
foot, and causes pain. It can hurt the tendons, muscles or the
connective tissue that attaches the muscle to the bone.

Seems to me that you don't get a rapid eccentric contraction because the
cause of the "slap" is that the impact against the pavement, so it's impact
rather than an eccentric contraction of the shins that stops the foot. I
suppose this could result in tarsal stress fractures, but I don't see how it
would cause shinsplints. Eccentric contractions (even rapid ones) happen all
the time when running, and they don't usually cause injuries.

Cheers,
--
Donovan Rebbechi
http://pegasus.rutgers.edu/~elflord/

nice beat.
i can dance to it,
i just can't hummit.

<< "Roger Herzler" <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

"Tim Downie" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Quoted message said:

On 2004-11-22, Kaz Kylheku <[email hidden]> wrote:

Quoted message said:

Quoted message said:

> Flat foot strike, rather than heel first followed by hard toe slap.

<snippage>

Quoted message said:

I'm finding it hard to get my head around a flat foot strike *followed by*
a
hard toe slap. I would have thought the only way to achieve a toe slap
would be to heel strike first. All very odd......

Read his sentence like this:

You should do a flat foot strike, rather than heel first which is then
followed up by a hard toe slap.

I think he's saying what you're saying, but his sentence isn't clear for
that statement.

It's perfectly clear from my deliberate placement of the comma. Watch:

(Nonsense)

Flat foot strike rather than heel first, followed by hard toe slap.

(Correct)

Flat foot strike, rather than heel first followed by hard toe slap.

The stuff before the comma (or verbal pause) is one thought, the stuff
after is another thought. They don't distribute into each other across
the pause.

Note that your re-statement of my sentence still presents the same
ambiguity to someone who doesn't grok commas or pauses in speech.

Quoted message said:

Quoted message said:

<BR><BR>

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Quoted message said:

i just can't hummit.

You can't hum? No wonder you're single.