Quote:
Originally Posted by WidespreadMule3
Thank ya
Sitting still has about drove me insane, can anyone recommend any exercises I could do while in a boot? I'm nervous to try weightlifting since I'd be putting so much weight on my ankle and yoga is impossible since the boot keeps me off level.
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sitting still would drive me insane too. there's definitely stuff you can do, probably easier if you have a gym membership though. find out if you can take the boot off for an hour for your exercise, and double check that you're cleared for biking. you can also do swimming, rowing, UB weight circuits, core work. take advantage of this time to do things you wouldn't normally do- spend extra time on stretching and core. core is everything!!
Quote:
Originally Posted by Tiduwho
So I've picked up my running and now have an actual during running annoyance:
Shin splits. Right leg, same leg as my plantar faciatis. At least the plantar is more in the morning and when I'm not running. This Shin splint is a pain the more I run.
Any good way to deal with Shin splints?
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unfortunately, shin splints occur a lot when people pick up running again. you likely were doing too much too soon. shame on you for being eager
the pain of a shin splint should be more generalized, and will hurt a lot of you flex your foot. if it's a stress fracture, it's more localized to 1 point
treatment protocol is basically to stop running and ice to reduce the inflammation. the quicker you are to back off of running, the quicker it will heal.
here's a treatment to address the plantar and the shin splints-
-freeze a plastic water bottle. 3x a day (in the morning, home from work, and before bed), roll your foot over the plastic water bottle. this helps for inflammation and stretching out your plantar
-do achilles stretches 3x a day, this is stuff you can do in the work office too (if you're at a stair case, hold onto the rail and put your toes at the end of the step. let your ankle drop down ... youll feel the stretch)
-ice shin splints for 20 minutes at least 2x a day. when youre lounging
-do at least a week of cross training (biking, swimming, rowing, weights, core stuff.. anything but running). then try running for 10 minutes and see how it feels. if it still hurts, back off for another week
when most people get these injuries, they usually just stop running and don't do anything to treat the injury. if you truly want to get back into it, you have to put in the effort to address the issues