Anterior Shin Splints/ Compartment Syndrome

RAFValentina

Morning all...

So yesterday, post bike workout I'm walking around my room in my skimpies, doing a bit of tidying up etc and my right low anterior part of my shin starts giving me a bit of tenderness grief...

A horrible reminiscent pain. From Initial Officer Training where I developed Anterior Compartment Syndrome...

So... have already applied ice, rested at heart level whilst massaging (effleurage, stripping and cross frictions upwards towards the heart after trying to flood the area with blood by massaging the posterior part of my shin). Must be done TOWARDS THE HEART at heart level because if you already have damage to your veins and nerves due to the pressure building up, then massaging veins in the wrong direction of blood flow can cause further damage to the blood vessels. No blood to tissues = tissue necrosis=surgery/amputation of dead tissue.

What was the cause last time I hear you cry?!

Was it my mileage?
NO! It was my BLOODY trainers.

I've done this to myself, I've known for about a month I needed new ones (done over 700km on current ones and can feel they're not the same anymore-shock absorbency gone) but thought, nah I'll get away with it!

Thing is, I have everything else working against me too in this injury. I have a connective tissue disorder (Ehlers-Danlos syndrome type III - Hypermobility), I have pancake flat feet, I run long distances and even though I've built up to this AND the frequency, I should still probably take more rest days, Oh and finally, lost core strength over the past 5 weeks after breaking my ribs out running meaning my gait and running efficiency has changed and is out of practice and good form. The over pronation of my feet adding to all of this and well... it's a recipe for disaster.

'Brufen today, gentle lower mileage run with 0.5% MORE gradient to take away some of the resultant force on impact (That's my engineering degree days coming out!) later in my trail trainers (can't forsee a problem with that except I should brush off the mud if they're going in the gym!)

Thankfully, I am aware of it and I've got it early, I can manage it well, no need to stop exercising, in fact, it's a great time to develop my core again post injury. I can cycle, run shorter distances and cross train on things such as the elliptical.
What a pain (literally!) though.


Anybody else suffered, how quickly did they recover and what did they do?

fitterdancer

I've never had compartment syndrome but I'm starting to get shin splints, further up my shin though. Also I've only felt it running for about 30 seconds but I do feel it every time I take off for a split leap at ballet. My shoes were fitted at a specialist running shop by someone who watched me run in about a dozen pairs of shoes but it might be that I've only just started to take running seriously.

Not quite sure what to do about them yet.

FoxyMcDeadlift

Whenever i get shin splints, or any form of impact injury, i swim for a week. I currently have a little niggle in my right knee, so im swimming, i did go for a run last night just to test the waters though. Sounds like you know what you need to do though, so i'd follow your own advice.

P.S, is that actually your number? im almost tempted to text it to find out, i'd never put any personal info on a open website!

brookepenni

I have been diagnosed with compartment syndrome just recently - after having completed several tests and consulted with a surgeon, the diagnosis was surgery.

Well that was May. I couldnt walk more than 200m without being in excrutiating pain. It was horrible. Dont even think about walking up a hill, or walking in a hurry.

November, 20kgs down, some good shoes and improved fitness - Im running 5-6kms and barely notice it. Sometimes when walking I still 'blow out' a calve, resulting in the pins and needles in my toes, but nothing like I used to. Im avoiding the surgery, partly because Im on a waiting list with my health insurance, and partly because Im adicted to running and gym classes. I'll see how I go in another 6 months, with maybe another 10kgs gone. Im not stressing though, life is good right now! Even with grade 5 compartment sydnrome!

RAFValentina

Thanks for all the info and no it's not my real number. It was my old number when I originally set the blummin' thing up on my iPhone! Since then on new contract new company etc and also managed to get rid of a few unwanted people from my life with it!

I don't think I'm at the surgery stage yet... No way... It's OK to walk on, just tener on flexion and dorsiflexion and also if I'm poking it. BUT as I said, I am pretty aware so I can catch it early!

Was putting this up as a forum post as a sort of awareness thing, I've heard it affects runners mostly and I do run a lot (most days about 12Km!).

Also, good to hear other people's experiences to increase mine (and other people's) awareness of it and to help us all take care of ourselves and prevent further injuries.

I actually had my trainers fitted too and had a gait analysis done. I wear the Asics GEL-1150 which is a wonderful trainer FOR ME! Ever so comfy and lots of shock absorbency and just the right amount of support with the DuoMax for my collapsed arches/flat feet! However, I've worn them out since buying them in May! I knew it too, the last 4 weeks they've felt rubbish!

Val's top tip of the day: Make sure your footwear is suitable AND maintained well and replaced on wearing it out...

My analogy is like in climbing or klettersteig, the ropes and harnesses are meant to take a certain strain a certain amount of times and once beyond that, they no longer provide the shock absorbency support should you have a fall... trainers are just the same... and so are your legs... they can take so much so many times then they break!

speedy001

I too love running and was impressed with everything you are planning to do. I too get all sorts of injuries when its time to change shoes but I still manage to forget or put it off until i get sore every time. Can I recommend you increase your rest days 12k every day is a lot of miles on your feet no matter how well you have built up. Even if you swap your miles for some interval or sprint work it would be worth it. Currently i am suffering feet injuries and its driving me nuts and taking forever to heal. A little bit of prevention is well worth it.

NPetrakis

http://www.vibramfivefingers.com/products/Five-Fingers-Komodo-Sport-LS-Womans.htm

These resolved my running pains and problems. I linked the women's version, though the site has both. Great for all indoor and outdoor activity. Machine washable, air dry. They even have socks for when it's cold. I haven't worn "normal" trainers in 4 years.

feel better 007