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Main Page Running Injury? Prevention/Remedy
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Posted by: NytroCop

During my stint on the treadmill this morning the front portion of my lower left leg was giving me issues. Not a sharp pain normally associated with shin splints (which it may still be considering I'm just getting into jogging and may have overdone it in the past few weeks) but more of a weakness where I couldn't flex my foot as much as I'd like to (resulting in my foot "slapping" the belt instead of a smooth glide). I felt some soft tissue damage and saw some brusing in the area just left to the bone (if looking at your own leg). I'm thinking maybe either a slight pull of the muscle or lasticity in the tendon/ ligament connecting to the top of my foot.

Any suggestions on prevention or remedying this problem?
Thanks for any imput.

AJ

Posted by: dano448

Rest Ice Compression Elevation. Ibuprofen will help with pain and inflammation. Try warming up on the treadmill at a slow pace for the first three to five minutes of your workout. Then, stretch thoroughly. Also, if you are just starting out, try to moderate your workout.

Posted by: j809

Don't run at all, relax, watch TV, sit down and eat. No injuries that way.

Posted by: 94c

Also, don't forget to lift beers for the cardiovascular workout.

Posted by: NytroCop

somehow i don't think that'll prepare me too well for the PAT

funny thing is that there's no discomfort when i walk/run... just when i touch the area (I know, then don't touch the area). bruising's gone down but still a little inflamed.

AJ

Posted by: EXTRACOP

I have meet two types of cop, the one the kids laugh at and get away or the ones that could run down a drag car in the quarter mile! Try to be the second one AJ. Dano got it right with the elevation, ect. However i highly recommend 94C's Beer regiment in between runs.

Posted by: kttref

Or the safest bet...Go to the doctors real quick..make sure it's nothing serious, then continue on the way you started. But rule out major problems first and foremost.

Posted by: SOT

Sounds like compartment syndrome.

Posted by: NytroCop

"This malady usually relates to the anterior compartment of the lower leg, which is on the outer part of the leg, the area in front of the fibula. The inner part of the lower leg is dominated by the tibia bone. The compartment set up by these bones is surrounded by a tough sheath containing muscles, nerves and blood vessels.

Compartment syndrome is a muscle pain due to the muscles growing faster than the sheath surrounding them. It includes one form of shin splints, though it also affects the other smallish muscles of the lower leg. Your shin muscle will feel tight, numb (if nerves are involved) and you may have a sensation of pressure due to excess fluid or muscle development. The pain is on the outside of the leg, and unlike true shin splints, the pain comes on during exercise and lasts well beyond the finish of your session. Diagnosis is with a pressure check, though your specialist will usually rule out shin splints and stress fracture first.

Some muscles grow so much that they constrict the blood flow into the sheath...resulting in necrosis (a medical emergency) of the muscle. The nerves in the sheath can also be pressured.
Massage, ice and anti-inflammatories can help, but several months off of running may be required. Surgery (fasciotomy) may be required if the pains return, releasing pressure and allowing the muscle more room to expand. First though, reduce mileage to allow your muscles and the sheath surrounding them to adapt.

Like shin splints, compartment syndrome is attracted to people who make sudden mileage increases or suddenly introduce speed running. Stretch regularly and do weight training using light weights for many repeats to decrease your risk. "
- found at http://www.copacabanarunners.net/ishin.html

That pretty much sounds like the cause, symptoms, and result. I'm taking it easy and seeing if that helps... just gradually getting into the running thing instead of diving head first into it. Hopefully it's not too late. I can't afford surgery or the time off (seeing as I haven't been with my company for a year yet= no sick time, no vacation) and I certainly don't want to stop working out. Well, we shall see in the coming weeks. I may have to talk with my doc about this.

Thanks.
AJ

Posted by: 94c

Quote:

Originally Posted by NytroCop

That pretty much sounds like the cause, symptoms, and result. I'm taking it easy and seeing if that helps... just gradually getting into the running thing instead of diving head first into it. AJ

I'm no doctor, but diving head first while running sounds like it would cause complications, no?

Sounds like something out of Benny Hill.

Posted by: tazoez

Quote:

Originally Posted by 94c

I'm no doctor, but diving head first while running sounds like it would cause complications, no?

Sounds like something out of Benny Hill.

Posted by: NytroCop

See, that's the kind of criticism that I need. I KNEW I was doing something wrong!! Through much research I've found that the key to running is to actually stay BALANCED on your legs and use those legs and feet as stabilization and momentum to continue running. Whilst my approach of leaving my feet entirely and bludgeoning my head against the ground is NOT the desired outcome.

Now, just to figure out how to get over tht damned wall!!

Posted by: 94c

Quote:

Originally Posted by NytroCop

See, that's the kind of criticism that I need. I KNEW I was doing something wrong!! Through much research I've found that the key to running is to actually stay BALANCED on your legs and use those legs and feet as stabilization and momentum to continue running. Whilst my approach of leaving my feet entirely and bludgeoning my head against the ground is NOT the desired outcome.

Now, just to figure out how to get over tht damned wall!!

I'm not sure about getting over the wall. But, this is a great training film to get you going in the right direction.

http://www.youtube.com/watch?v=2TBF1LNmM4Q

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