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Nov 25, 2017 - 11:33 AM  
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Category: Main -> Injuries

Question

Answer

Shin Splints

Firstly I am not a doctor and would advise you to get an expert opinion. I would always advise an Xray in situations like this when the pain doesn't go away just to discount the stress fracture possibility.

Shin splints are quite common and painful.

You may like to look at one of the many medical sites on the net. There are several which deal with Shin Splints. Examples are:

http://www.hughston.com/hha/a.shin.htm

http://www.spinalhealth.net/inj-shin.html

http://www.time-to-run.com/injuries/thebig5/shinsplints.htm

http://www.brianmac.demon.co.uk/shin.htm

Normal remedies would suggest that you stop what is causing them! If this is not possible then in addition to ice and massage you might try stregthening the muscles around the leg, increasing flexibility, getting orthotics(inserts), and shortening your stride.

You might also want to look into leg length differences and avoiding avoid banked or hard surfaces (do speedwork on grass).

Medically there are several possible causes of shin splints. With a new runner the most common cause is "anterior compartment syndrome". This will usually improve after your leg muscles strengthen. To identify the exact cause it is best to see a doctor who can provide specific preventative measures.

Also orthotics may help if you have any biomechanical imbalances.


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What is the Orthostatic Stress Test?

The Orthostatic Stress Test is a widely used test for overtraining. There have been several variations (eg Schellong, Rusko, Polar, HUT etc) but all have the same basic format of varying the bodies orientation btween horizontal and vertical and measuring pulse.

The main thing is keeping to the time limits and agreed protocols for each method. The polar method is particular targetted at HR monitors. Here is a pointer to one of their articles.

http://www.polar.fi/research/articlelibrary/dId4r5sFihWY.html

Here is a pointer to a general article on the Rusko version

http://www.pponline.co.uk/encyc/0410.htm

Here are a couple of regimes for performing the test which are similar to the RunCoach protocol.

http://www.brianmac.demon.co.uk/hrtest.htm

http://www.wholefitness.com/overtraintest.html

As with many of these things there is individual variation and you should become familiar with your own responses.

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Poll

What is your favorite interval(speed) session?

  • Short repeats - 30s-2min, with a break/jog between
  • Long repeats - 3-10min, with a break/jog between
  • Pyramid - start short, build long end short
  • Staircase - either short to long or long to short
  • Fartlek - I vary times I run fast on how I feel
  • Intervals!? - running fast is for races
  • What are intervals?
  • I have trouble running much less going fast!
  • Other type of speed session

[ Results | Polls ]

Votes: 47


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