I'm tired. I'm slow. I'm frustrated with my aerobic capacity.
I have a shin splint on my right leg. Stupid. It's a sign to back off: shin splints to me mean I did too many minutes too soon.*
Preventing re-injury takes a lot of time and work: foam rolling, yoga, hip strengthening (you should try Jim's routine).
...And then the pain is back. A little. On the other leg.
I haven't had any pain during running, but while foam rolling I felt a familiar dull ache as I rolled the back of my right leg. And if I dig deep and apply a lot of pressure on my left (healed) leg, I can still feel an ache. Sometimes. If I'm paranoid enough.
|Icing and driving|
My doctor hasn't called me back yet*, but I am managing it by foam rolling before a run, stick rolling after, stretching key muscles, and icing while I drive to work. Basically I just grab ice packs as I walk out the door and sit on them for my 15 minute commute. So far the routine's working and the pain is at bay, but - why is it returning? What is the cause?
Well, I have decided that none of my health care providers have gotten down to the real cause of my two big injuries. I had osteitis pubis, then I had a stress fracture of the femur. The common factor? Both bone injuries are at the site of adductor attachments. I think my adductors are too tight and too strong. I need stronger hips and abductors to take the work load off of my adductors. The type of pain I am feeling now feels like I have "thigh splints".
The good news is that this is manageable. I am fairly confident that tight, overused adductors are part of my problem, because I notice a big difference from intense stretching. Hopefully I can start using my hips and glutes a little more while I run to take off some strain, too - I'm working on that.
Until then, luckily still no pain during the run, no nagging pain later, only the occasional ache if I dig deep and apply pressure to the bone and tissue surrounding it. I'm carefully keeping my mileage low and slow (well, ok, slow is not by choice, I'm a flabby mess right now) and I'll keep you updated on my progress!
*I wrote this post a week ago and forgot about it. Since then I backed off mileage a lot - low 20's per week I think - and have been doing very, very well. Not only has the "thigh splint" gone away, the shin splint has, too, and actually I haven't been feeling much of the osteitis pubis, either. And my doctor...still hasn't called me back. Loser.