I Tri and Craft

thoughts from a mother of boys, a marathoner, a triathlete, a crafter, a wife, and a scientist


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Running Log ~ June 5th

My last running log talked about how I think I have shin splints and it is slowing me down.  So let’s take a minute and talk about shin splints.

What are shin splints?

Shin splints are a common injury in the lower leg.  It affects the muscles & tendons attached to the tibia, the medial (inner) leg bone.  Shine splits, , also called medial tibial stress syndrome, is kind of a general term for multiple injuries that involve the lower leg.  The underlying cause could be micro tears in the muscle that is pulled off the bone, inflammation of the muscle, inflammation of the periosteum (a thin sheath of tissue surrounding the tibia), or all of the above.  They can also be caused by stress fractures of the tibia, but that gives you slightly different symptoms, and is a much more serious injury.  If you suspect this is the cause of your leg pain, please seek medical attention.

 

Area of shin splints

Click Pic for where I found this drawing

Here’s the kicker.  The best treatment for shine splints by not running, or at least decrease training.  Did you hear that?  How am I supposed to train for a half marathon if I don’t run?

Whatever.  I’m probably not going to do that.

One way to combat shine splints is to strengthen your lower leg muscles and stretch them out.  While sitting extend your leg and trace the alphabet with your toes, repeat on the other leg, this will help strengthen your muscles.  If you run on hard surfaces, like the road or treadmill (guilty) switch to a track or trail.  The soft uneven ground will strengthen the lower leg muscles and provides a cushion for your pounding feet.

Cross training also helps you stay active and allows for healing, replace running with a bike or swimming once or twice a week.    Make sure your running shoes are not worn out, and fit properly.  The other thing that is recommended is to tape your shin or use a compression sleeve/socks.

 

What are my plans to recover and prevent shin splints?

I am going to get a new pair of shoes.  I am going to go to a running store and the experts there will help me find the right fit for my feet and running style.

I added a long trail run to my week.  Once a week my cousin (whom I running the half with) and I will run on a trail gradually increasing our distance.  Last Sunday we ran 6 miles.  Of course I took a few walking breaks, but short ones, which meant I then and to catch up to her.

I am replacing at least one run with riding a bike at the gym, because I don’t own a real bike.  Last night I was able to ride 16 miles in an hour.  Although the seat was horribly uncomfortable and I don’t think I really fit well on that machine.  I don’t think I got as good a cardio workout as I do with running, but my legs worked hard.

But themy leg with KT tape major thing I am doing is taping.  I am still a bit of a skeptic, but I figured it won’t hurt.  I went out and purchased some KT tape to tape my leg up.  The KT stands for kinesiology therapeutic tape, and is a brand of tape.

The purpose of the tape is to increase blood flow and provide some stability to the muscles and tendon on the affected area.  This brand of tape claims  “KT TAPE is applied along muscles, ligaments, and tendons (soft tissue) to provide a lightweight, external support that helps you remain active while recovering from injuries. KT Tape creates neuromuscular feedback (called proprioception) that inhibits (relaxes) or facilitates stronger firing of muscles and tendons. This feedback creates support elements without the bulk and restriction commonly associated with wraps and heavy bracing. KT Tape gives you confidence to perform your best.” (copied directly from their FAQ page)

There is some debate if taping or compression sleeves/clothes work, but that is a topic for another day.  I am not going to swear by it yet, but I have had less pain this week.

I first used in on Thursday last week,  Sid helped me tape my leg, and used the packaging to try and tape his.  He was very helpful.

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I was able to get through over 3 miles of jogging and 1.5 miles of sprint intervals with minimal pain.  I took the next two days off (due to a very busy schedule) and ran six miles on Sunday (on the trail), four miles on Tuesday and rode 16 miles on the bike last night.  I keep my leg taped for 24-48 hours, and apply the tape at least an hour or two prior to activity.  The company claims you can wear it for a week, but I find that it starts to lift after a day or two, plus I can’t shave my legs with it on.

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It’s kind of bold and a little ‘hey look at me’ which causes people to ask me about it, so I don’t really like to wear it that long.  However it is expensive and I don’t want use 2-3 strips everyday, so I leave it on.  I am going to look into a compression sleeve, because that is reusable and easy to slip on.

Trigger point therapy can also help with shin splints but I have not really tried it yet.  I found this video on Another Mother Runner’s blog, so I am trying to do what she recommends.  But I don’t really have two trigger point balls to attempt the release properly.

What I haven’t tried and I am not sure I will is ice.  I hate ice.  I loath being cold and the thought of icing my leg sounds horrendous.  I have attempted icing things in the past, but could never do it.

 

 

 

 

Just. Keep. Running.

C25K interval information can be found here

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Running Log ~ May 28th

I am struggling with running lately.

I am going to admit it here.  I think I have shin splints.

Here is a picture of the area where I am in pain

Area of shin splints

Click Pic for where I found this drawing

The pain is in my left leg and anterior.

I can run about two miles before I have to walk some.  Monday night I was able to get a five-mile run in.  But it wasn’t all running.  I had to walk a few times to stretch my leg.

Yesterday I felt pretty good, I did a lot of walking and stair climbing at work and my leg didn’t hurt too bad.  So I went to the gym again last night.

I could hardly get half a mile in before the pain was unbearable.  I mean bad.

I walked at a faster pace and raised the incline on the treadmill to still get some movement in.

OK.  So maybe I should have taken a rest last night.  But I thought I could do it.  I plan on going running again tonight and I will see how it goes.

I found this colorful diagram on how to tape for shin splints.

Taping for Shin Splints

Click Pic for source and taping directions

I have never taped for an injury before.  I am pretty skeptical about if it will work on not.

Here is a video that show how to tape shin splints.

I am going to try it and check in again to let you know how it went.

 

As I have stated before, I am planning on running a half marathon at the end of August, so this pain needs to go away!

 

Running Motivation

 

Just. Keep. Running.

Another Mother Runner Half Marathon Training Program can be found here

C25K interval information can be found here

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Running Log ~ May 13th

I am feeling down and out about running.

I was running 4 days a week and now I have gotten myself busy with other things and I keep putting the gym off.  So I am running maybe two to three days a week.

This lack of running is showing.

Tonight I could only get two miles out before my shin started to scream and yell at me.

I am feeling alone in my running, and the treadmill is not working for me.

But neither is running on the road, because I can stop anytime.  I don’t have to push the button to slow my pace.  I can just stop.  and I do.  Plus I am just feeling out of time.

So I needed a little motivational help.

There are a couple of running sites I follow (LearnToRunStrong.com & OurSoleIntent.com) and also follow on Facebook.

Right before Mother’s day I get a notice that for the next week they are doing a Shine On Mother Runner Empowerment Celebration.

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On Facebook join the event and you will get a daily training workout, daily motivation, recipes, tips, a chance to win a You Shine prize, given daily, and more.

There is a declarations page for us Mother Runners to download and sign.  Then you document yourself, by picture, with the declaration and something involving running.  Post the picture to either Our Sole Intent or Learn to Run Strong‘s Facebook pages.  And don’t forget to tag it with hastag iShine.

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Here is the declaration page, download it, sign it, have your family sign it.

 

Hopefully this is just the type of group motivation I need to get back on track.

You should join us too.

Together we move MILES

 

 

Just. Keep. Running.

Another Mother Runner Half Marathon Training Program can be found here

C25K interval information can be found here

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Running Log ~ May 6th

I haven’t had a lot to say lately on running.

I am running, but not as far as I would like.

You would think with the days getting longer (and by longer I mean more day light time) I would be getting more running in.

But I am not.  In fact, I think I am running less.

I had been getting board running at the gym, but don’t want to run alone outside at night, in the dark.  A couple of times I have tried to run after dropping the kids off, but I can only get 2 miles in before I have to go to work.  And last week, it was only 1.5 miles before I had to go to work.  Which is about 11.6 miles less than a half marathon.

I know what the problem is….it’s work!  If only I didn’t have to work, I would be able to run more.  Or if I had a jogging stroller, I could take the kidos with me.

I have also been having difficulty with the time commitment…

Click pic for source

For me to run any distance, takes about an hour.  And realistically I just don’t have an extra hour in my day, unless I take it out of my sleep time.  But then I am more tired, which makes it hard to run….  But really I am just making excuses, right?

But Sunday night I got four miles in and watched a show on Hulu+ while at the gym.  I am trying to alternate days, so I will try again tonight.

I am going to run a 10k before my half and I sure hope I can finish it….

 

Just. Keep. Running.

Another Mother Runner Half Marathon Training Program can be found here

C25K interval information can be found here

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