Running injury help please

[DanGleebals]

I have hurt my leg running . I have been building up to a 10k race that I have in 2 weeks and yesterday managed to run just over 10k for the first time. All the way round the inside of my son on my left leg was feeling a bit sore but not so that it was making it difficult to run or slow me down. For the rest of the day it felt a bit stiff but once I'd been walking on it for a few minutes it was fine. Today I can barely walk - it is so painful. It's along the inside of my shin. Is this shin splints and what can I do to help? Will I be able to run my race in two weeks? I will be gutted if I can't run - I have surprised everyone in been able to get this far (myself included). What should I do to help it now and prevent it in the future? Should i take some ibuprofen to reduce inflammation? Any advice gratefully received! Thank you

That should say inside of my shin, not son

That does sound like shin splints I'm afraid. Recovery and prognosis depends on each individual case though

In the next few days you need to rest, elevate it, and yes, take some ibuprofen. Alternating hot and cold therapy is popular.

You'll have to take a few days off running. You should hopefully be able to manage a couple of short runs before the big race.

This can become an ongoing issue and it would be worth seeing a Physio to get some targeted warm ups.

Oh no. I had a horrible feeling that might be the case. I'll look into warm ups and the like. So annoying - finally find some exercise I enjoy and then a go and damage myself

It's not a life sentence so don't panic! Step one is to rest and try recover in time for your race.

These kind of injuries often crop up when your training has intensified too quickly, which is a common issue just before a race.

I found cold baths after longer runs helped me a lot. Just remember to keep some of your clothes on and have hot (preferably sweet) tea on hand.

If it's any consolation, you will have done enough training to do the race even if you rest from now till then. I was injured 4 weeks before a half marathon and rested until the day before, ran for a mile and then ran it really well on the day. If I was you I would rest for a few days, ice regularly, then start some gentle stretches and warm up thoroughly before you run again. You should really be thinking about finishing this 10k not too injured, then you can look towards the next one, as shin splints can become chronic. Good luck anyway

Thanks. I think that may be part of my problem - I've never really done warm ups just stretches afterwards. I hope it doesn't continue. I had been looking at doing a half marathon in March. I would hate to miss out on it now that I'm enjoying it so much. Could new trainers help? mine are pretty good but my running style wasn't analysed and I just wondered if that would make any difference? DH doesn't think it is shin splints because it's not at the front of my shin but a quick Google seems to suggest it is. I'll test for the rest of this week and see how it goes. Thanks for the advice.

I believe shin splints us a generic term covering a multitude of ailments.

Take your trainers to a specialist running shop and they'll advise you, but best wait 'til after your race now.

Ok. Get a couple of paper cups from a coffee shop. Fill them nearly to top with water. Freeze. Then when frozen Tashkent one out and theatre off a bit from the top nod use the ice block cup to ice along the shins . Do it as often as you can grinding th ice in to massage the muscle. Do for a few mins, stop for a mi ute and Di it again. Wear skins or compression tights the rest of the time. Take anti inflammatories. When you can remember sit down legs at 90 degree angle and toe tap. It will seem easy to begin with but before long will be killer! It will strengthen the ant tib muscle. Then stretch by curling your feet aroundd the back of chair leg while sitting. Rest! HThelps!

Arh! Then take one out when frozen, tear a bit from the top....

You could try running on softer ground too, I often get sore shins with too much road running. I don't know if you've just started running but it's fairly normal to get injuries and niggles early on- most people enjoy it and build up distance too quick. I still over-train despite having had nearly every injury going but I don't worry too much about taking time off as rest is a time when your body rebuilds itself stronger (and I can eat loads and watch crap telly)