I have had both...luckily I don't suffer from them right now.
When I first started training for a half in January (which I didn't end up doing btw) I upped my mileage too fast, not realizing I was supposed to build up to the mileage I wanted, not just start out there! So that was one part that contributed to the shin splints problem.
Another thing during that same training plan was that I ran outside and ONLY facing away from traffic...that was a mistake because of the angle of the roads - it aggravated my IT band pretty bad and I didn't make it home on a 12 miler...stopped at 10, hobbled another (took me 30 mins too) then called hubby to come get me. I couldn't walk anymore!
Here's what I did to recover after that bad IT band flare up and shin splints:
1) cut back - WAY back. I think I took 3 days off completely then tried a 3 miler, only to cut it off at 2.5 miles. Then I tried a long run a few days later after that, stopped short again at 2.8 miles. Rested 3-4 more days, tried another 3 miler...that one hurt a little but I finished it. 3 days later (another long run) I was able to run the best 10K distance of my life!!! No IT Band pain and no shin problems...
2) I did do ice and the IT band stretches and lots of elevation, compression with ACE bandage and cross training (walks, elliptical) but I couldn't do kickboxing at all, it hurt. I couldn't even light jog for a while there without pain. Walking was fine though. I was afraid I had given myself a stress fracture but after about a week, I was pretty much all better and was able to build back up slowly.
3) I only added 10% mileage per week at most after that and followed a more moderate training plan that was geared towards my mileage at the time. I thought I would never be able to get up over 20mpw and now I can do 30-35 comfortably with neither problem (shin or ITB). So I can attest that rest does wonders. However, I didn't rest completely for 2 weeks or anything, just cut WAY back and listened to my body, anything over 2-3 miles for a while there hurt like heck and I was afraid it would never heal and I was doomed but it did get better.
4) Be careful to do the stretches after each run and ice the area if you feel tenderness or pain. Ibuprofen is my friend!!! Lol.
Above all, listen to your body! If after 2-3 miles the pain hasn't gone away, its time to stop and try again later. If after 2 weeks its still bad every time then re-evaluate your training plan (make sure you're not trying to just jump right back where you left off) or head to the doctor! It could be something else - you don't want to run on a stress fracture...ouch.
I hope all is well and you do okay!! Please keep us posted!
-Michelle
Edited by: HAPPY2BTHIN4ME at: 4/14/2008 (21:04)
-Michelle
Life is better in motion!
Start/Current/Goal
191/180/145-155, 5ft10in tall mother of 4!