justjenny's Journal, 16 March 2011

Shooting pains in my shins....what does that mean?

Diet Calendar Entries for 16 March 2011:
1840 kcal Fat: 102.73g | Prot: 68.76g | Carb: 170.83g.   Breakfast: Eggs, 100% Pure Florida Orange Juice, Cracked Light Wheat Bread , Earth Balance. Lunch: Italian Vinaigrette, Side Salad (No Dressing), Wendy's, Wendy's Fries, Some Dude's. Dinner: Teriyaki Chicken Breasts, Hummus with Roasted Pine Nuts, Garden Veggie Straws - Lightly Salted, Strawberry's. more...
3180 kcal Activities & Exercise: Standing - 20 minutes, Walking (moderate) - 3/mph - 30 minutes, Desk Work - 6 hours and 30 minutes, Resting - 8 hours and 40 minutes, Sleeping - 8 hours. more...
on diet Justjenny's Own Diet  

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Shinsplints. Usually caused by high impact exercise. Have you upped your execise lately? 
16 Mar 11 by member: ctlss
Have you done any new type of exercise? Begin running? Use a new or different type of footwear?  
16 Mar 11 by member: fredmugs
yeah i have....i've been running alot more & my shins have been sore, but yesterday I climbed stairs and now its like a shooting pain... 
16 Mar 11 by member: justjenny
could be lactic acid: http://en.wikipedia.org/wiki/Lactic_acid 
16 Mar 11 by member: MummyRivett
Have you walked long distances in crap shoes (like flip-flops or wore out runners?) 
16 Mar 11 by member: pixidaisy
What are shin splints? Shin splints are injuries to the front of the outer leg. While the exact injury is not known, shin splints seem to result from inflammation due to injury of the tendon (posterior peroneal tendon) and adjacent tissues in the front of the outer leg. Shin splints are a member of a group of injuries called "overuse injuries." Shin splints occur most commonly in runners or aggressive walkers. What are shin splints symptoms? Shin splints cause pain in the front of the outer leg below the knee. The pain of shin splints is characteristically located on the outer edge of the mid region of the leg next to the shinbone (tibia). An area of discomfort measuring 4-6 inches (10-15 cm) in length is frequently present. Pain is often noted at the early portion of the workout, then lessens, only to reappear near the end of the training session. Shin splint discomfort is often described as dull at first. However, with continuing trauma, the pain can become so extreme as to cause the athlete to stop workouts altogether. What causes shin splints? A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia). Such a situation can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch). Similarly, a tight Achilles tendon or weak ankle muscles are also often implicated in the development of shin splints.  
16 Mar 11 by member: ctlss
Hope this helps, Jenny.  
16 Mar 11 by member: ctlss
thank you for that!!! that sounds about what is going on with me! 
16 Mar 11 by member: justjenny
Not a problem...What is the treatment for shin splints? Previously, two different treatment management strategies were used: total rest or a "run through it" approach. The total rest was often an unacceptable option to the athlete. The run through it approach was even worse. It often led to worsening of the injury and of the symptoms. Currently, a multifaceted approach of "relative rest" is successfully utilized to restore the athlete to a pain-free level of competition. What is the multifaceted "relative rest" approach? The following steps are part of the multifaceted approach: Workouts such as stationary bicycling or pool running: These will allow maintenance of cardiovascular fitness. Application of ice packs reduces inflammation. Anti-inflammatory medications, such as ibuprofen (Advil/Motrin); naproxen (Aleve/Naprosyn), are also a central part of rehabilitation. A 4-inch wide Ace bandage wrapped around the region also helps reduce discomfort. Calf and anterior (front of) leg stretching and strengthening address the biomechanical problems discussed above and reduce pain. Pay careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In selected cases, shoe inserts (orthotics) may be necessary. Stretching and strengthening exercises are done twice a day. Run only when symptoms have generally resolved (often about two weeks) and with several restrictions: A level and soft terrain is best. Distance is limited to 50% of that tolerated preinjury. Intensity (pace) is similarly cut by one half. Over a three- to six-week period, a gradual increase in distance is allowed. Only then can a gradual increase in pace be attempted.  
16 Mar 11 by member: ctlss
That's means don't load your GUN in the house....LOL it's nothing just a little stress on your muscles the more you walk or run it'goes away...  
16 Mar 11 by member: thecoach

     
 

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