Shin splints & Tband problems

I suffered from ITBS for just about 3.5 months before it let up so I could run again. After a month or so into the injury recovery process, I started to very slowly work out on the elliptical. Once that didn't give me any pain, I was doing that just as fast as I would if I were running. But as soon as I got on the treadmill, my knee would give me pain. I tried icing it and massaging it but nothing would help but to elevate it and rest. I still do that although I am almost out of the woods with my injury. I don't have pain when I run anymore but once in a while I will feel stiffness in my knee and it helps to elevate it.

I highly recommend resting until you don't feel pain any longer.

I always do yoga when I can't run (like today- resting the IT Band). It makes me feel so much better.

Good for you, Jenn! The hardest thing in the world (when you love running) is to give it up for even a day. But it's the BEST thing for you for the injuries you're healing. Just remember when you start up again to ease back in ... "easy, easy, easy" (say that to yourself 1,000 times as you run that single, slow half-mile or so ...) and you will be very happy you did, because if you EASE back in, before you know it you'll be able to run as far as you want.

Meanwhile, a little yoga is GREAT for rehabbing the shins and IT band (and for soothing your mind while you do it)

Hi everyone ... thanks! I think I needed other people to tell me I need to cool it on the running for a bit. OK, I haven't run for 5 days and I think I will give it until Monday and maybe do 1 mile. I'm feeling better already but my right shin is still a little sore. My Itband isn't so bad at all actually. I've been doing the stretches for both and icing my ITband.

About two years ago I ended up with a leg brace because of my itband and that was horrible!!! Especially since I drive stick shift ... I couldn't even drive myself to work in the morning :(

Thanks so much,
Jenn

I have suffered from both and am currently possibly suffering with IT Band syndrome. It really is true that the best thing to do is rest and let it heal. I completely understand the feeling that you want to keep running. I hate the idea of not getting my weekly mileage in. But the reality is that if you push it now, you wil probably end up hurting worse and unable to run for a longer period of time.

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)

Jenn, I developed a really bad ITBand problem last October running a hilly half-marathon. It put me out of commission for almost 3 months. Here's how I recovered it and what I'm doing for prevention:

1. Back off on your running for 2 weeks. If it hurts, don't run at all, do some alternative low impact cardio to keep your fitness up (like cycling, swimming or the elliptical machine at the gym)

2. Stretch. There are some great stretches for the IT band at this web page. I do them all, every day, first thing in the morning and again after I run. http://www.med.umich.edu/1libr/sma/sma_kne
e-ili_rex.htm

3. Ice the spot after you do the stretches.

4. Massage massage massage!

5. When you do start running again, only run a little bit at a time. You'll be amazed how fast you can build back up to running your normal routine, but if you don't take the necessary rest, you'll suffer for it.

6. When you start running again, keep icing the IT band afer the run, massage it, and stretch, stretch, stretch.

GOOD LUCK! Let me know how it goes.

Hi there!
Question for all of you ... do you suffer from either or both of the above? How long and what have you done about it?


Lately I've been getting bad shin splints and my tband is acting up again. IcyHot has become my new scent and that's just not good. I'm terrified I'll be put out for weeks if I hurt myself bad but at the same time I don't want to stop running. I know rest is the best thing you cand do but I need confirmation and/or advice from you guys.
Let me know - thanks so much,
Jenn