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8 Minute run

I guess you know where this series of entries is leading – a 2 minute progression each time. I did set a goal of going for a run every second day and gradually increasing the time ran by 2 minutes, unfortunately it’s been over a week since my 6 minute run. Which doesn’t bode well for my triathlon Mid September which has a pretty nasty hill run up Ben Nevis?

So about today’s run – covered around 2km on soft grass, still felt that jarring sensation, but it was bearable. I tried varying my running style – I’m being constantly told to lean forward more and aim for fore to mid foot running, but this seems to cause me more discomfort. I tried to land with a bit of heel strike and roll through. I’m not sure if it helped or not.

Iced the area as soon as I got back – rubbing an ice cube on each shin until melted (will aim to do this after each run).

Hallux Limitus - Stiffness of the big toe joint

We are also going to try some toe stretching exercises as part of my shin splints treatment, apparently the limited range of motion in my big toe (Hallux Limitus) is a major factor in my running mechanics. This limited motion is affecting my running stride and interfering with the natural foot rolling movement – foot landing rolling in and the then spring off from the toes. As I cant move my toes so much I tend to lift my feet up – which results in them crashing down again - hence the shin splints (we think). Anyway we will see if this makes any difference at all.

Exercises for hallux limitus

1. Pull back on big toe and hold for 30 seconds, repeat 10 times.
2. Squat down, resting on your toes - with your heels up and weight forward - hold for 30 seconds.

Hallux Rigidus
Hallux Limitus

 

Physio Update - another month off

Tuesday, 04 August 2009 08:42

Had another appointment with the Physio this morning, not amazing news, my shins are still pretty tender from the 5k run three weeks ago. So it was decided that another month lay off was needed, but to keep doing my exercise using the resistance band. And slowly increase my runs 1 minute at a time on alternate days (running on soft and flat surfaces). But if we see no marked improvement after this it marks the end of the line for this stream of rehabilitation, I’ll be referred to a specialist sports doctor to try and get to the bottom of the problem.

Homeopathic remedies - Arnica

Using homeopathic remedies to decrease inflammation and speed up the healing process, in my case with shin splints? I've been using Arnica for a while but i'm not sure whether it was working or not - i was willing it to work. I guess it wasnt doing me any harm (hopefully).

As soon as you know you you have shin splints start taking Arnica tablets 3-4 times per day (as per advise form the pharmacist or on the label). Arnica works by relieving the pain, and reducing the swelling in the shin area.

Ruta Grav is also effective in speeding up the healing process - specifically targeting the boney part of the shin.

Athletes guide to homeopathy
8 Homeopathic remedies for athletes
Homeopathic Remedies for Sports Injuries