Cardio & Shin Splints

As I mentioned in my earlier posts, for the past year I have been plagued by incredibly bad shin splints, only made worse by wrong diagnosis of cause. The physio I currently undergo for Shin Splints is quite simple.

First thing in the morning I have to perform exercises using a band to strengthen my Peroneus Longus (Which runs along the outside of the shin), followed by icing them for 15-20 minutes.
 This is followed by a series of lunges.

So whilst I can't run, there are still ways I can maintain some level of fitness. To do this I use an array of static machines at the gym, such as the bikes, cross trainers and rowing machines.
The cross trainer is probably my favourite method as its virtually running without the impact the feet make hitting the ground, but with the added resistance you can choose to add to the session.

Along with this I will head down to my local swimming pool (Which just happens to be Ponds Forge International Swimming Centre, whilst I'm in Sheffield) and swim for an hour at a time at least two or three times a week.

Now we get to the good bit. Since my legs are getting better I have discovered that I can walk at a high pace. So whilst I was sat there thinking to myself, how can I turn this into a full blown 'make you want to throw up session', it hit me. I decided that my new cardio routine will involve and 8.5 mile loaded power walk/ Jog (As once my lower legs warm up after about half an hour, I can jog at a slow pace).
So this is what I set out to do. I loaded my pack with disc weights only intending to start with around 30-40lbs worth of kit in the bag. I chose a suitable place, where I would be on soft moorland, as not to cause any more damage to my already ruined shins.

 The chosen route would be the Hole of Horcum just along from RAF Fylingdales. This route takes in some of North Yorkshire's most picturesque scenery, whilst also being an absolute killer on the rolling terrain with long up hill and down hill slogs to look forward to.

It took me 2:17:22 to complete the route and by the end I could barely stand. Once home I got my Reuben Heaton weighing scales out, weighed the bag and it confirms my first thoughts...firstly I am horrendous at maths, secondly the bag weighed more than I intended, the bag in fact weighed 77lbs 4oz. Admittedly, although I didn't injure myself this is far to much weight to be starting with, so on my next outing I intend to lower the weight and build up to higher weights, the same way you would if you were weight lifting.

All in all I was chuffed with this little exercise and can't wait to get back on it! The App I used to get the below images is a cracking little App called Run Keeper. If you are looking to track the progress you make, this is a must. I also believe it was free!