Aug 31, 2010 8:48 AM
Pain and delays...
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So here I was, all set to redo week 5 of C25k. I've been having some trouble with leg pains with week 5 that weren't an issue before this. It started out with me over extending last Tuesday and getting some shin splints. I did manage to finish the week out with a 17 minute run on Saturday which was a struggle. It was supposed to be 20 minutes. I gave it everything I had and since then I've been having pains in my calves as well as the shin pain in the one leg.
I went to run last night and could only get a block before the pain was too much. I decided my body was telling me too much too soon. So I'm taking a week off. (hopefully that will be enough) I'm looking for some exercises to keep my leg strength and endurance up while I heal. I have an elliptical at home and I can't swim. That said, what does everyone recommend? I don't want to make things worse because I want to get back out running as soon as possible. Would the elliptical make things worse or is that an option?
Jim Davies, Newberg, OR
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I had the same issue awhile back - shin splints. (By the way... I started with the C25k just over a year ago and recently completed a 16 mile training run. You can do it!)
Anyway... ice your shins - 20 minutes with ice, then at least 20 minutes without. Repeat a few times over your rest days. Then do lots of stretching: calves, hamstrings, quads, everything. I force myself to spend at least 15 minutes stretching before every run and at least 15 minutes after. Everything I've read about stretching says that stretching after is important to aid muscle recovery from exercise as well as help muscles prepare for the next workout.
If you haven't had a knowledgeable professional fit you for shoes, do it. If you're wearing the wrong shoes for your gait, that can cause problems as well. And, I know it sucks, but if you're running too hard or too fast, that can contribute. Slow down a bit until you're feeling 100% again, then work on speed.
I made it through my shin splints (am now on to IT band issues!)
Best of luck!
http://bornfeetfirst.wordpress.com/
BornFeetFirst
http://bornfeetfirst.wordpress.com
I hate to disagree, but I must.
1. Static stretching BEFORE exercise is not a good idea. I'm not aware of any research showing ANY benefits from static stretching before exercise. In fact, there is a fair body of research indicating that static stretching before exercise can lead to injury. The research regarding static stretching AFTER exercise is inconclusive, but I do it because it makes me feel better.
I'm not aware of much research regarding "dynamic stretching" before running, but I like to work range of motion for legs, trunk, arms and neck before running. If nothing else, it gets my blood flowing and the cobwebs out of my head.
2. Ice is proper for pain and inflammation in the first 24 hours following exercise / injury. After that, try heat. My favorite, especially for ankle and calf pain -- hot baths. For the calf, give yourself a deep-tissue massage where it hurts. I understand that the heat is supposed to help the body flush away the bad stuff from the site of the injury.
3. Try compression for the calf pain. Both of my calves developed pain earlier this year when I was ramping up training. I reinjured my right calf when I didn't give it enough time to heal. I highly recommend Zensa compression sleeves, which you can find at running stores and on the internet. I've tried three brands, and the Zensas are my "go tos." For what it's worth, I don't like compression socks.
4. With respect to your calf injury, DON'T stretch the calf. The stretch could retear the damaged muscle. Also, search on the web for "calf heart attack." Seriously.
5. While taking time off from running, cross train. I swam, kayaked and worked out on a rowing machine while recovering. If you don't keep up your training it will be harder to restart once your calf feels better. I wouldn't worry about leg endurance, but about overall conditioning and health.
6. I would be cautious with the elliptical -- it could overload your calf.'
That said, we've covered 3 of the 4 elements of recovery (RICE -- Rest, Ice, Compression and Elevation). With respect to elevation, do what you can -- use your injury as an excuse to stay off your meet more than normal.
7. TRUST YOUR BODY. You'll know when you're ready to run again.
Good luck. I hope to read that you're better and back running.

Surfing Vol
"Victory through attrition!"
Charleston Half-Marathon 1/15/2011 -- 1:52:03
The Scream! Half-Marathon 7/16/2011 -- 1:56:00
Thanks for the advice. I had only been iceing after the run or when it was really bothering me. Right now it seems to only bother me when I do something to agitate it so I haven't been iceing that much. Sounds like I should periodically be iceing over the rest of the week then?
I do stretch before and after. A big part of my before stretch is the 5+ minute warm up walk. I do think more stretching after is in order though.
As for shoes, I should have mentioned it since the question comes up often. I got fitted for new shoes on Saturday at a local reputable pro shop. I wore them for my 17 minute run Saturday. Unfortunately it as a little too little too late it seems. It should help going forward though once I can get running again. I also picked up compression sleeves which seems to be helping some too.
Message was edited by: Bidimus - changed compression socks to sleeves. Didn't realize there was a difference.
Jim Davies, Newberg, OR
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Wow, that's a lot of very sound information. In particular, I found that article on thestick.net about the calf heart attack immensely helpful. Hoping my problems aren't that severe but there is some great recovery advice in there too. I found this passage especially interesting.
Step 3.
This step is the real "secret" to recovering quickly from this injury. I’ve found that it can cut recovery time from weeks or months to days. After a week of no running, start back with a "medicinal workout" on a track or another flat, controlled surface. Start by walking a mile, then jog very easily for a few hundred yards, and then walk again. Alternate between walking and jogging for three or four miles or until your calf begins to feel numb or sore. Then stop immediately. Your goal is to get as much circulation to it as possible without re-injuring it.
I think there is really something to this. As I mentioned I only made it about a block when I decided it was hurting too much. That was preceded by about a mile and a half walk. That by definition could fall under this definition of a "medicinal workout" and for the record, I do feel like my calves have improved some. Thinking about that increased circulation.
Thinking it would be worth hitting the pro shop to pick up "the stick" as well for some massage.
Never been to a gym before but I might see if the one at our local pool has a rowing machine. That might be an option. I just have this urge to sweat. Is that wrong?
Jim Davies, Newberg, OR
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I have the stick and use it several times a week. I really used it when my calf was hurting.
Since you have access to a pool, you can try pool running. All you need is a swim suit and a flotation belt. Here's an article on it: http://www.active.com/running/Articles/Pool_running_is_smart_training.htm
Here's another article: http://www.active.com/running/Articles/Deep-water_running__Summer_s_cross-training_alternative.htm

Surfing Vol
"Victory through attrition!"
Charleston Half-Marathon 1/15/2011 -- 1:52:03
The Scream! Half-Marathon 7/16/2011 -- 1:56:00
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