Need a bit of advice; how to heal my leg injury?

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Thunaer
Thunaer Posts: 21
edited March 2015 in Fitness and Exercise
Hi,

The problem:
A sharp pain in my lower leg caused by overuse. Probably shin splints.

The story:
6 months ago I did my first triathlon. I trained for it for more than a year. I lost 20+ kgs, started with walking and slowly went running more. Then I went swimming and cycling. In general I built my mileage very gradually and I did not have any problems with injuries.

Then the triathlon was almost there; somehow I thought it was a good idea to increase my mileage by 50% 3.5 weeks before the tri. After 2 weeks of doing this I felt a sharp pain in my leg. I ignored it for a few days, but then I knew it was bad. So I stopped exercising. A week later I did the (olympic) tri and it went well. No pain. Then I continued training the day after and the pain came back again. A very stupid move, but I never had such an injury and I felt immortal.

After that I took some months of rest, during which the pain went away. I went running again, but I went to quickly and it came back. Took some rest again (only walking/swimming/cycling), and repeated the same mistake a couple of times.

What I am trying now:
I stopped running. I walk for 30-60 minutes every day to get some strength in my legs again. Also I swim/cycle for at least 30 minutes every day, but not more than 60, and also not at full speed. I don't feel that it's causing more pain, often even less. The pain that was already there is getting less by the day. So I guess that's good.

What I plan to do:
When the pain is gone I will start running again. Two times per week I will do 2 kilometers at a speed of 10 kilometers per hour (I can do it at 17-18 kilometers per hour, but I've learnt that I should not do that). Every week I will do 10% more. Eventually I'll do 3 times per week. I will keep increasing until I reach 20 kilometers or so. Then I can increase the speed to 11 kilometers per hour until I reach 30. Then I'll increase it to 12 kilometers per hour until I reach 40.

What do you think of my plan? It's just a sketch, constructive feedback is very welcome. Do you have more advice?

Thanks in advance!

Replies

  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
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    Ramping up slowly is good. But as you have observed, each time you've tried running again the past, the pain came back right away, because you haven't really healed the underlying mechanical problem.

    Things to consider: different shoes, hip strength and flexibility exercises (myrtl routine), calf stretching (foam roller, The Stick, massage), Achilles tendon stretching and strengthening (calf raises; eccentric heel drops), some people find compression sleeves helpful
  • Thunaer
    Thunaer Posts: 21
    edited March 2015
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    @cheshirecatastrophe‌ - thanks for the advice! :smile:

    Yeah, I'll make sure that I'll ramp up slow for real; that is the biggest challenge for me. During the three or four times during the last months that I felt that the pain in my leg were gone I couldn't control myself and ran too much, too fast or both. That's why I now set the distance and the speed limit.

    Good point; I'll go to a specialist shop to get new shoes. I don't like spending the money, but yeah I like it even less if I get injured again so I guess it's a necessary evil.

    I'll look into strength and flexibility exercises that you suggest :smile:. I always find it difficult to learn to do those properly, but I'll do my best!

    Cheers,
    Thunaer

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
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    Good advice in the previous post. if it's still bothering you 6 months post-race I'd suggest consulting with a sports physician. Whatever it is has not healed properly and it sounds like something more than shin splints (I've had my fair share of them and they tend to go away fairly quickly).

    Get a proper assessment and develop a recovery plan.

    and yes.....strength training is essential for running, my shins nag me when I've been remiss (amazing what a few sets of calf raises done regularly can do for you.....) There are lots of great videos on youtube (check some of the ones by Dave Scott - he's one of the original Ironman champions and has a very sensible approach)

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