Quote:
Originally Posted by Onederchic
Thanks to a really wonderful, beautiful person ♥, I received a variety of 20 minute workout sessions in the mail today. I decided to do a 20 minute cardio interval with Cindy Windmarsh and I enjoyed it (and it didn't hurt my shin  ) |
Hey there,
Do you have access to a pool that would probaby be the best way to exercise until you've healed. Did you see a doctor? Because if it continues to hurt or get worse I would go to the doctor as you could have a stress facture of the tibia bone.
What is the multifaceted "relative rest" approach?
This multifaceted approach includes:
•Workouts such as stationary bicycling or pool running: These will allow maintenance of cardiovascular fitness.
•Icing reduces inflammation.
•Anti-inflammatory medications, such as ibuprofen (Advil/Motrin); naproxen (Aleve/Naprosyn), are also a central part of rehabilitation.
•A 4-inch wide Ace bandage wrapped around the region also helps reduce discomfort.
•Calf and anterior (front of) leg stretching and strengthening addresses the biomechanical problems discussed above and reduce pain.
•Pay careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In selected cases, shoe inserts (orthotics) may be necessary.
•Stretching and strengthening exercises are done twice a day.
•Run only when symptoms have generally resolved (often about two weeks) and with several restrictions:
1.A level and soft terrain is best.
2.Distance is limited to 50% of that tolerated preinjury.
3.Intensity (pace) is similarly cut by one half.
4.Over a three-six week period, a gradual increase in distance is allowed.
5.Only then can a gradual increase in pace be attempted
