How to treat shin split.

How to treat shin split

Shin split is a common injury for many sports but specially for running. Best is to treat it as soon as possible because shin split can easily go over to a stress fracture. Then it is a long recovery period. 

● Mostly shin splits come from over training (TO SOON, TO FAST, TO MUCH), but can also come from wrong shoes and over striding when running.

● When you start to feel sore on your front and side leg, reduce your training and start to cross train (swim, cycling). Cross train will reduce the impact on your leg.

● When running, rather go run in a park on grass then go running on tar road. Softer surface.

● When running give smaller strides.

● Ice your leg twice a day for 20min.

● You can get compression socks. It made a huge difference for me when I was struggling with shin splits.

● You can tape your leg but with medical guidance. 

● Buy the right shoe. When I struggled with shin splits, I changed my running shoe to a much softer shoes and that was only treatment that worked for me.

● Stretching the calf can also help.

● If you still struggle with shin splits REST and go see a medical practitioner or a fisio.

Hope my guidance will help you. 

Marius. 

Beginners running

BEGINNERS RUNNING

When you first start running it is not wise to go and run as far as you can or for as long as you can everyday, in the first week. You will get an injury that I promise you. Start your first week by running only 2-3 times a week and increase slowly as time goes on.

● Start by running/walking lamp poles or if you are in the country side 20m/20m. By walking from the one lamp pole to the next and then running to the next pole. If you don't feel comfortable you can walk 2 lamp poles and run 1. Then as times go on and you feel good, work to 10 poles running and walking 1. Then you know you are safe to start running without an injury.

● Start by doing the lamp poles training for 10min 2-3 times a week and the increase it to 3 times a week 15min. But if you do the lamp pole training for 30min and you want to start running without walking, do not go and run 30min. Start with 10min of running and increase it by 10% weekly if you do not want an injury!! If you have any questions feel free to ask me. Follow me on Facebook https://m.facebook.com/runningtheultimaterace

Safe running 

Marius

Plantar fasciitis - symptoms and signs

INJURY PREVENTION - plantar fasciitis

INJURY PREVENTION

b4lay ball - best answer for feet problems

-Prevents or treats plantar fasciitis

-b4play ballstimulates reflexology point in your body and feet, making your body feeling great.

-b4play ball will increase the blood circulation and flexibility by stimulating the mucles in your calves.

-Its a must have if you are a distance runner

- You can buy it at sportsmanswarhouse or online

MOTIVATION FOR CORE TRAINING

https://m.facebook.com/runningtheultimaterace

Core And body TRAINING - great for running

30 day push-up challenge

Join me and do the 30 day push-up challenge with me to get the ultimate body fitness!! It wil do great for any sport and running all distace.

Running injury prevention - ITB stretch

http://running.competitor.com/2014/09/training/competitor-demand-band-wall-stretch_114920

Injury prevention for runners att all distances.

Injury prevention

It is very important to follow the basics of running to prevent injuries.

● One of the most important rules is not to run to much to fast to soon.

- Only increase your weekly mileage by 5 to 10 % to prevent injury.

- Gradually increase your speed and quallity over time.

● Listen to your body

- When your body is sore do not run, it's your body that is telling you that something is not right.

● Strength training

- Core training is very important.

* push ups

* sit ups

*plank

*pull ups

*squads

●  Stretching

- Stretching is very important. It must be done before and after every training you do.

- Stretch the hole body even if it is not stiff.

●  REST

- Rest is very important

- When starting to run you can rest up to every second day

- When doining 100+km a week rest is very important, atleast a day or 2 of rest.