Shib splints & running cross country (4.6kms)?

Question

Is it areally bad idea to run my school cross country(4.6 kms) with shin splints? i have a little bit of tenderness on my inside of my shin, i ended up with stress sfractures last season from playing too much soccer( straining 4 times a aeek and 2 games on the weekend) but this is no where near as bad. I am unsure whether or not to run cross country which is mainly on concrete or not. Should i just take ani-inflamatory before hand ?

Answer 1

Shin splints are the result of muscle imbalance where the back of the leg is stronger than the front muscles.  To correct this imbalance, lie face down in bed with your toes hanging over the edge.  Slowly pull your toes upward against the resistance of the mattress.  Hold for 1 or 2 seconds, then repeat.  Try to work up to 2 or 3 sets of 10.   An alternative or supplement to this is the standing toe raise. Just balance yourself, then raise one toe off the ground standing just on your heel. Then repeat with the other foot.  

Good Luck

Answer 2

I'm not sure.

I do cross-country although I run on grass.

I'm not sure I would run on concrete with a bad leg.

It might make ur leg worse.

Good Luck.

Natty x

Answer 3

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!

Answer 4

Your cross country race is on cement?!  I'm not sure  I'd run on  cement even if I was perfectly healthy.  Cement is very unforgiving for runners.  Much worse than asphalt.

If you  have access to a coach or  trainer, you should probably ask them.  Shin splints can be mild or severe, which can make a difference.  To be safe, it's best to have someone qualified to check out your condition.