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Rehab soon finished, where can i run?
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This is the day 40 of 56 on my rehab, after the 56:th day i'm going to start jogging gently again but there are no soft surfaces to run on during winter! What should i do? Been out 9 months soon due to shin splints, it sucks.
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If you really are struggling outdoors you could always restart on a treddie which should be a little more forgiving. That or just start with very slow short jogs on the road and build up carefully.
This: http://pastorron7.files.wordpress.com/2008/09/autumn-dirt-road1.jpg
If i manage to do that several sessions without it hurting, i am thinking about testing this program designed for stress fractures: http://pfitzinger.com/labreports/stressfracture.shtml
What do you think about it?
If i do that schedule, what do you think i should do if it starts hurting during a session and i can't run anymore? Immediately after, i will ice the area and stop running immediately ofcourse, but what about the following sessions? Should i follow the schedule or start over from the beginning again?
Do you know why your shins reacted like this? Shins often are an outcome of something else being wrong not a primary injury. Have you addressed the issue? If not then you may find that your shins will still give you trouble.
Tigerlily - sorry to intrude on this thread but hearing about your SF I have got a suspected one (hip) and waiting for diagnosis by MRI scan in the next week or two. Obvviously depends on what it is and a long way off rehab yet but would be interested to hear how yours was and how you got back to normal.
Thanks!
Meanwhile looking forward to a swim this afternoon, not something I would usually say
The thing is, once healed, a S-Fractured area is stronger than it was before the fracture - so "they" say. Have you had an x-ray? SF's don't usually show up until they have begun to heal because it is the new bone growth which shows up. They don't always show up on MRI either....and it takes a specialist usually to spot them.
I know though that the more i rested from running, the longer i could run before the pain came. I maybe rested 4-6 weeks at a maximum, but now i haven't been running for ages (i have done some jogging on a matress and i get a little bit sore after that, probably because i did it very intense once, so i will cut back with the intensity in that exercise.
I have bought the Nike Freerunner 2.0 that i'm going to run in, i'll put my expensive insoles in those shoes. I just hope i'm going to be alright soon enough
P.S - I have 15 days left of my "no-running rehab" (day 41 today), then i'm going to start jogging again.
Thankyou for helping me.
P.S2: The shoes i started playing soccer in when i got the problems were at least 4 years old, but i only use new shoes now.
Thanks tigerlily, appreciate that. I'm aware that it's a more serious problem if it occurs in neck of femur, that's not to make light of yours in any way but I am guessing I need to wait for the MRI, which is on the 8th though I have no idea how long they take to be reported. X Ray as you say was normal.
Main symptom seems to be groin pain, initially only on running but progressed to on walking as well and am limping. Why it should occur now rather than a few months ago when I was doing heavier mileage I don't know.
Anyway remains to be seen what it actually is. Encouraging to know you are back running.
JJ - good luck with your rehab, I hope it goes well for you.
Firstly, I am not a physio or professional but I do have a lot of experience. I've been a runner for 35 years and never really had any problems until 3 years ago.
What I do know is this... shoes or insoles will not help you if your problem stems from weakness elsewhere. If you are weak in the core and particularly in the glutes your legs will over rotate as you move through your running gait and this puts excess stress through your shins and can cause all sorts of problems from hip to achillies! Your core needs to be strong and your pelvis stable in order to achieve the most efficient injury-free running action. I'm not saying it will sort everything but believe me, almost everything is affected by your core - without core strength and stability you are really on a hiding to nothing. To run in minimalist shoes like the Nike free - you need to be as strong and stable as you can get yourself to be.
The thing is - as amateur runners we all run on a knife edge. None of us are as bio-mechanically sound or as supple or as strong in key areas as we should be. We're not elite athletes being looked after by a team of physios and podiatrists! We get away with the imperfections until one day something, some trigger tips the balance and you fall off the knife edge. Then everything unravels and you have to sort out the primary reason for your injury. To me, shin splints are usually an outcome of something else. Shin problems aren't usually caused by old or "wrong" shoes.
Obviously not everyone is the same, but for you to have such a severe reaction that has you out for 9 months something is not right.
If you do have further problems (who knows - perhaps you'll be absolutely fine!