Shin Pain – what to do about it…

 

I am not a doctor. I do not play one on radio, TV or in the newspaper. I do not have a medical degree.

 

I do, however, have a masters degree through personal experience with regards to what happens to ones body when they are active running – from the school of hard pounding and knocks. Shin pain comes with the territory at some point and many ask what can be done to cool the aching problem.

 

The following is a combination of my own experience, a well written article in a recent Runner’s World and other information shared with me through running shoe companies and other experts.

 

I am convinced that most shin splints come from doing too much, too fast, too quick and too early in your training program, and/or working out in unsupportive/dead shoes. All levels of runners can get the syndrome from over training or shoes. There is hope for the sufferer’s of medial tibial stress syndrome as it is also known.

 

First, look at your training program. Make sure you have not increased either the quantity or intensity too quickly. Rule of thumb to safely increase your quantity is 10% of the week before. Rule of thumb for the intensity would be to stay in the aerobic conditioning [recovery, easy intensity] level for 80% of your weekly mileage. If you are outside of either of these rules, back off some to get in line with these guidelines. If when describing your training pattern, the word “too” is used – back it off.

 

Second, look at your shoes. If the wear on the tread has gone into the mid-sole [white squishy stuff], you have had them for longer than 6 months while working out or you where fine last week and your quantity or intensity have not been increased in the last week – the shoes need to be replaced. Going to a store that specializes in running and walking would be recommended.

 

Thirdly, there are three actions you can do at home, school or work that can aid in you recovery. Get flexible, get strong and using ice are three simple actions you can do throughout the day to quicken the speed at which you recover from the shin pain. By making four or more distinct movements with your foot, you can improve your flexibility and strengthen the area. Once done with these exercises, using ice baths or ice massage can reduce the discomfort within a matter of minutes. These actions can be done conveniently nearly anywhere – there are no excuses.

 

So what is it going to be? Are you going to allow some shin pain stop you and your goals, or are you going to take control and become a healthier individual?

 

Next week – heel pain.

 

More information about events in the surrounding area of South Georgia includes:

 

September 20^th – Quitman in Brooks County, just west of Valdosta is hosting the 5^th annual Steppin’ Out for the Boys and Girls of Brooks County 8K event. All the proceeds will help the Boys and Girls Clubs continue to serve the youth and expand programs. Applications are available at Get Active – sign up today.

 

October 4^th – 2008 Pelham Wildlife 5K run and 1 mile walk – roughly 25 miles north of Thomasville located off Highway 19. Lot’s of age group awards from 14& under to 70+. Applications are available at Get Active – and we will be at the event to orchestrate the finish line and timing.

 

October 18^th – Valdosta Middle School Academic Service Learning International 5K Fun Run occurs starting and finishing at the Valdosta Middle School. Help make this a big event – get your application today.

 

October 25^th – St John Road Race will occur at the campus on Gornto Road. This is the largest event in our area and continues to grow each year. Applications are available to get you involved already. Contact Get Active via email to get more information. 

 

November 1^st – Memory Run 5K on the Valdosta Middle School Track – two races that morning that will allow you to be super fast while you try your hand in a 5K track event. Get in touch with the Get Active store to get more details.

 

December 6^th – Women’s Junior Service League presents the third annual Jingle Bell Classic 15K and more. Put this family event on your calendar today.

 

February 2009 – Get Active/Talk 92.1 FM cruise – a box of chocolates and dinner out will not compare to the Valentines cruise that South Georgia Travel has created for us. We will be going to the Bahamas with two ports of call – leave on Thursday afternoon and return on Monday [President’s Day] morning. Contact South Georgia Travel in Valdosta for more details. The deposit is required now to assure the price and availability.

 

All of these events will be good for the entire family to be involved. Be sure to put the dates on your calendar right now. Applications are either at Get Active, or will be soon.  Make the decision now to be a part of these events – raise your bar.

 

When you participate in an event that Get Active Finish Line Services is the timing group, you can bring your race number to Get Active – Running and more on that Saturday or Sunday and receive 10% off purchases of in stock items regularly priced. This is a small way to say thank you for participating in the events in our area. The 10% discount is not to be combined with any other offer, discount or coupons.

 

If you have questions about your walking, running or other training, drop me an email and I will do my level best to answer your questions. Check out www.getactivevaldosta.com to get connected. Become a member of the GetActiveSouthGeorgia yahoo group with over 100 other people. Listen to the Get Active South Georgia radio program on Tuesday evenings from 6 to 7PM on Talk 92.1 FM to receive additional information or to ask questions