Personal experience
When I first started running, well, at least trying to run, I threw 300 pounds of scales. I'm pretty tall (6 "), but I still carried about a hundred pounds more than I should have. Pain in the legs for the first couple of months.
I could not really help - I saw such tremendous weight loss results from exercise and diet changes that I did. I just kept pushing me harder and harder and ran 30-40 miles a week in a few months. I continued to say to myself “no pain, no gain”, like many others before me. And, like many others before me, I was wrong.
I quickly realized that changes must be made to my routine, if I keep up the pace, because I also have work where I am on my feet 10 hours a day - so sore feet were just an unacceptable way out of work. I didn’t want to slow down the work, but what I was doing was hurt too much.
Being a geek I am, I did extensive research on this issue — trying to decipher complex medical journals (which became much easier as my learning progress), reading magazines and books, and interacting with other participants. In the article I will share with you what I learned from both the study and several years of experience.
What is a tire?
The term "busbars" is not an actual medical term, but a term of a layman, which describes a common pain in the lower half of the legs. One of the most common problems falling under the term “tire splint” is medial tibial stress syndrome (or short MTSS). MTSS is a specific diagnosis that reflects the stress reaction inside the tibia itself, however there are other manifestations, such as tense muscles, inflammation of the tissues and joints, or nerve problems. It is recommended that you see a doctor if you have repeated splints in order to get an extra thorough diagnosis, as the pain in the lower limbs can also be caused by more serious problems, such as bone or lymphoma tumors.
5 Easy Steps to Get Tires
Too much, too soon.
This is perhaps the most obvious of all, since in most cases tire tires are an excessive injury - do not abuse! Very often, new runners require general endurance before the body is ready to process it. After just a few months, I did a 10 mile run, wearing a pair of training boots for $ 30 (unlike the hiking boots I wore for the first few months). And the boy made my legs, let me know how miserable they were.
Between 60 and 90 percent of all athletes experienced sports-related injuries that caused them to make changes to their routine. And most of these injuries were caused by excessive training / excessive use of muscles. It is worth spending a little time reading an article in a journal or magazine that has planned beginner training sessions. It can save you a lot of pain and heartache along the way.
You should know that there are many other injuries that can occur if you take the “too much too early” route. My wife had to almost stop running for several months after she had damaged her arches, running too fast on a treadmill (wearing the wrong shoes). Then she had to start from scratch, running 5 minutes, walking 15. It took her about four months to fully recover from the injury. You should go to the family doctor before doing any training!
Wrong shoes
Usually in my life I call “cheap” (I prefer “thrifty”, but hey!). There are a few things I’ll dig up, like sneakers. After a whole concept of not overstressing muscles, this is probably the next best thing you can do to help prevent tire tires. When I made the transition from a pair of $ 30 cross-trainers to some $ 120 top-of-the-line running shoes, most of my pain disappeared immediately. I was able to literally double my run and eliminate 95% of pain in my legs.
It is a really good idea to go to your local reputable store and get a qualified professional. Many running stores have the technology to analyze your installation and help you choose the right shoe. I would not go blindly, grabbing the first pair, which looks beautiful, as many of them are designed to fix specific problems, and if you wear shoes that are supposed to correct your step in a way that you don’t need, you really can be doing more harm than good.
They make a lot of shoes now for heavy runners with an extra supplement to ease the stress on your legs and feet. If you are such a big person like me, I would strongly recommend investing in a good pair of shoes.
Slippery slope
Another common cause of tire tires among even the most experienced athletes is running on uneven surfaces. I personally like to do trails when I can stay in the shade on a hot summer day, but this can be a real challenge, trying to keep balance on the curved paths dotted with tree roots and branches that are waiting for you. All these small twists and kinks in your body during running can really affect, not only on your legs, but also on your back and in the middle part of your body, as your torso works harder to maintain your posture.
I personally discovered that the dirt paths are usually a little easier on the feet than concrete, if they are securely level. Even the difference between cement and black resin can be quite noticeable - remember that your body creates three to four times the weight of your body on your legs and feet at every step. In the long run, it can work out thousands of steps, so every bit helps.
Being inflexible
There is no place for inflexibility in physical exercises - both in your routine and in your body. You must be ready to make adjustments - sit back a little if you start to get cramp or pain in your legs. Take an extra day off if you need it.
The flexibility of the body also helps a lot, the muscle that inflames in MTSS is the muscle that flexes your leg up, which a poor step can often influence. There are several exercises you can do to help strengthen the muscles in this area, as well as add flexibility. I will talk about these exercises in the next part of the article.
Not tight enough
A recent study conducted in June 2008 showed direct links between bone density and the likelihood of obtaining tire tires. In the study, 88 subjects were studied and it was found that those who remained without injury during exercise were patients with the highest bone density in the tibia.
This is just a stronger encouragement to make sure that you are healthy and get the optimal level of calcium in your diet. Remember that as an athlete you put your body through much more stress than the average person, and your requirements for most nutrients will be higher.
Oh! Already have what to do now?
So you ignored the advice, and in any case, you got a good set of tires. Well, there are a few things you can do to help get rid of them, although one of them is much more important than all the others.
Have a rest!
If you have bad tire spikes, this is your way of telling you: “I need a break!” So listen to your body and take an extra day off. This does not mean that you can not train, just so that your legs do not need your tomorrow. Perhaps a few laps in the pool, a few laps around the block on your bike?
Studies consistently show that only rest is one of the proven methods for pain relief, all others can be useful for some, but in fact they will be effective only in combination with proper rest.
RICERICE Baby
Probably one of the most well-known ways to relieve tire pain is the principle (R) est (I) ce (C) ompress (E) levate.
First, you rest until the body is healed. You will find out that this has happened when you can return to the activity that caused it without pain.
Then you float swollen and painful parts of the body, using cold packaging for about 20 minutes every hour. Be sure not to place the ice directly on the skin; use a cold pack or ice wrapped in a towel. This can significantly reduce infection and swelling, as well as pain.
You can compress the injury using an elastic bandage, such as an Ace dressing, to reduce further swelling.
And finally, lift the affected part of your body to reduce the volume of blood and the exchange that occurs because of this.
You can use moderate heat sporadically (for 15 minutes at a time) to help with pain, but excessive drinking can increase blood flow to the area, contributing to bruising and swelling, and also actually increasing pain.
Pop pain killers?
Studies have shown that taking nonsteroidal anti-inflammatory drugs can actually prolong recovery time from tire tires. If you take them, take them after the run, and not before. Taking them earlier can lead to dehydration, since they can affect the ability of the kidneys to regulate water in the body, and can also mask warning pains that are precursors to more serious injury.
Exercises to facilitate
First of all, you should consult with your doctor to help you plan the appropriate recovery strategy from MTSS. They will probably connect you with a sports rehabilitation clinic, where a physiologist-physiologist can give you a plan to gradually and safely return to the swing of things.
There are many strengthening exercises that can be done, many of which are associated with complexes of the calf muscles and plantar muscles (as well as exercises that include bending the leg up to strengthen the dorsiflexors (muscles on the upper part of the foot). where you will need to seek advice from a health professional for the best results, I don’t want to throw out a few random exercises and it hurts someone more.
And finally, when you train (especially works) - be sure to stretch yourself before and after. There are whole books dedicated to stretching exercises, so I will not go into details here. And do not forget to warm up properly. I start every run, going the first mile or so gradually, but the transition from walking to running is pretty smooth. It’s usually a good idea to slow down the same thing to the end, to go through the last half mile or so that your body slowly sinks, and you will help avoid pain in both legs and the occasional headache you get when you suddenly stop after a long run.
Citation sources
Thacker SB, Gilchrist J, Stroup DF, Kimsey CD. "Preventing Tire Tires in Sport: A Systematic Review of the Literature." Med Sci Sports Exerc. 2002; 34 (1): 32ý40.
Carr K., Seveceon E. “How can you help athletes prevent and treat shins?” J Fam. 2008 June; 57 (6): 406-408.
History J, Cymet TC. "Tire tires: it hurts to have and heal." Compr ther. 2006 Autumn; 32 (3): 192-5.
Brownstein, Joel B. “Avoiding Trips to Areas”. Prognosis of diabetes 52.9 (September 1999): 29. General information. Gale. Eastern Michigan University. July 29, 2008 http://find.galegroup.com.ezproxy.emich.edu/ips/start.do?prodId=IPS
Gallagher, Sean P. "The Release of Medial Tibii (Shin)". Biomechanics 13.11 (November 1, 2006): 62. General OneFile. Gale. Eastern Michigan University. July 29, 2008
"Good news for tire sufferers." Morning Bell (Allentown, PA) (August 1, 2006): N.A. Generic OneFile. Gale. Eastern Michigan University. July 29, 2008
Logan, Catherine. "Scoop on wounds: help runners avoid common injuries - and deal with them when they occur." IDEA Fitness Journal 3.10 (November-December 2006): 39 (3). Generic OneFile. Gale. Eastern Michigan University. July 29, 2008
