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allenbenton
05-27-06, 08:33 PM
I am 27 years old, and I am shipping June 12th. I am in reasonably good shape with the exception of running. I am new to running, and ever since I started I have been getting pains around my knee area, sometimes my shins. I don't want this problem in boot camp, any suggestions?

MotivatorOfTheGuard
05-27-06, 10:31 PM
My suggestion is Motrin...or as i commonly refer to it as "training pills" other than that if you are determined to become a U. S. Marine dont mention it and just work through it. when we did our crucible and humped the 10 mile reaper hike i had a stress fracture below my achilles tendon...pain is temporary...unless its really bad then i would get it taken care of before you go to the depot

Phantom Blooper
05-27-06, 10:49 PM
Shin Splints

Description
Shin splints (medial tibial stress syndrome) are an exercise-related pain. Shin splints occur along or just behind the inner (medial) edge of the shin (tibia). The pain usually involves a span measuring about 3 inches to 4 inches. Shin splints result from exercise of the involved leg(s). The pain recurs if you try to go back to doing the same kind of exercise before healing is established. Studies show that medial tibial stress syndrome (MTSS) commonly affects runners, aerobic dancers and people in the military.

Shin splints are an inflammation of the thin layer of tissue that covers the bone (periosteum). The bone tissue itself is also involved. This can be seen on bone scan examinations. The muscles that attach to the shinbone through the periosteum are the part of the shin that hurts. These are the soleus muscle (an ankle flexor important in pushing off the foot) and the deeper of the two toe flexors (flexor digitorum longus).

Risk Factors/Prevention
Certain factors seem to contribute to the onset of MTSS. Circumstances can result in abnormal tension at the site of the bony attachment. The tension causes microscopic tissue injury. Training such as running, walking and aerobic dancing can cause tissue damage that must heal and adapt to the increased level of tension. When training causes damage more quickly than the area can heal, a more chronic inflammatory state seems to occur. Some factors can help cause tension and microdamage more quickly than the area can heal and adapt. You may be more likely to get MTSS if there are abnormal stresses from:

Flatfoot or abnormally rigid arch (foot/ankle mal-alignment)
Knock knee or bow legs (knee mal-alignment)
Runners: As many as 13.2 to 17.3 percent of all running injuries have been attributed to MTSS. Shin splints are among the five most common running injuries.
Aerobic dancers: In a group of aerobic dancers, 22 percent of dance related injuries were MTSS.
Military personnel: Naval recruits who were followed through their first 11 to 12 weeks of training showed a 6.4 percent incidence of MTSS.

Circumstances that contribute to MTSS include relatively sudden changes in:

Training regimens, such as running longer distances or on hills, increasing the length of time spent aerobic dancing or increasing the number of days you exercise each week
Surfaces, such as running on concrete rather than cindersWearing shoes that have lost their shock absorbing capacity can also be a factor.
Symptoms
Symptoms of shin splints include pain during increased activity. The pain is felt along or just behind the inner edge of the shin. It measures a distance of several inches. It is centered about two-thirds of the way down from the knee.
See your doctor to diagnose MTSS. Tell him or her your complete medical history and describe how the condition started. The doctor will examine you and recommend treatment.

Treatment Options
Treatment for shin splints involves several weeks of rest from the activity that caused it. You may substitute other forms of conditioning. The doctor may recommend that you take anti-inflammatory medications, or use cold packs and mild compression to feel better. Most often the pain is not so bad with just ordinary walking. After several weeks of rest, training begins at a level much lower than what you were doing before. Increase training slowly. If you start to feel the same pain, quit exercising immediately for the rest of the day. Use a cold pack and rest for a day or two. Return to training again at a lower level of intensity. Increase training even more slowly than before. Use pain as your guide:

Severe pain is avoided.
Mild pain is a sign that you have reached or even passed your maximum level for the session.Most people eventually get back to their prior level of fitness/training.
Treatment Options: Surgical
Very few people need surgery for MTSS. For severe MTSS that does not respond to the usual treatment, surgery has been described. It is not clear how effective it is.
The accuracy of the diagnosis is a concern. When shin splints are not responsive to treatment or there is great time pressure to return to conditioning, a bone scan and MRI (magnetic resonance imaging) can often show if there is a stress fracture. MRI can also help the doctor diagnose tendonitis, especially if there is a partial tear of the involved tendon. An uncommon condition called chronic exertional compartment syndrome involves swelling of muscle with exertion. This happens within the muscle's usually tight compartment in the leg. These compartments are non-yielding. Swelling can raise pressure within the compartment to levels so high that blood will not flow into the muscle. This causes severe pain and is best treated surgically. Diagnostic tests required for chronic exertional compartment syndrome are highly specialized, and not easily available. They involve pressure measurements within the compartments immediately after exercise.
The diagnostic tests, causes of shin splints, and treatment regimens all bear a similarity and relationship to stress fractures. It is possible that there is a relationship between MTSS and stress fracture at the tissue level, but this has not been clearly identified.

February 2005
More Information Provided by AAOS

Stress Fractures (http://javascript<b></b>:openit('http://orthoinfo.aaos.org/fact/thr_report.cfm?thread_id=46&topcategory=Sports%20/%20Exercise')) Sprains and Strains (http://javascript<b></b>:openit('http://orthoinfo.aaos.org/fact/thr_report.cfm?thread_id=45&topcategory=Sports%20/%20Exercise')) Tips for a Safe Running Program (http://javascript<b></b>:openit('http://orthoinfo.aaos.org/fact/thr_report.cfm?thread_id=97&topcategory=Sports%20%2F%20Exercise')) Search for AAOS press releases on this or related topics (http://javascript<b></b>:openit('http://www6.aaos.org/pemr/news/nr_pr-rel.cfm')) Author Information (http://javascript<b></b>:openit('author_fact.cfm?Thread_ID=135&topcategory=Sports%20%2F%20Exercise'))

Phantom Blooper
05-27-06, 11:18 PM
My suggestion is Motrin...or as i commonly refer to it as "training pills"

This is good to relieve temporary pain. I am not a doctor but I would caution about too many Motrin or Ibuprofen. Maybe not in the short term but in the long term these "Magic Pills" can create stomach and other physical problems.

Semper-Fi! "Never Forget" Chuck Hall :evilgrin:

CH46PCCDI
06-02-06, 06:53 PM
I got shin splints whenever I started running after a long lay off (years, not months). They were always temporary until my body adjusted, though.

My doctor always recommended icing them down after running and rest. At the very least, cut back on the mileage.

I would ABSOLUTELY recommend you get a good pair of shoes. I don't mean the ones you could get at Wal-Mart. If you don't know a lot about running shoes I highly recommend finding someone you know that is an avid runner and trying to find a store that specializes in running shoes and apparel. They typically have runners on staff and they tend to know a lot about shoes. Do you over pronate or under pronate? Are you a heavier person? Do you have flatter feet or arch issues? All of these things will dictate the type of shoe you get. I found out that I needed a shoe with a straight last and that made a huge difference. ;)

allenbenton
06-03-06, 05:20 PM
I started taking the motrin about 20 mn. before I ran. It's awesome, no pain. I know it's only temporary, and I am doing leg strengthening excercises to prevent it. I appreciate all the information given to me. Check out
http://www.coolrunning.com/engine/2/2_5/183.shtml

Echo_Four_Bravo
06-03-06, 05:36 PM
allen, I was going to suggest you visit coolrunning or runnersworld, as runners deal with this problem often. I'm glad you found it yourself.

CH46PCCDI
06-03-06, 05:41 PM
Ah yes! That is another thing the doctor prescribed for me! Strengthening exercises! You're waaay ahead of me I see. ;)

But still don't forget the shoes. :cool:

allenbenton
06-04-06, 05:22 PM
How are the shoes that are issued in boot camp? I leave in about a week. Do you get to keep the shoes after you graduate? I know I should get a pair of high quality ones but I would put off unless the issued ones are not that great or if I could not keep them.

Echo_Four_Bravo
06-04-06, 08:09 PM
I have no idea what they are now. When I was in, SD recruits got some horrible Nikes that looked like they belonged on Ronald McDonald. The PI recruits got NB 903 I believe.

I am sure it has changed, but the shoe issued should be good for a person with a neutral foot strike and average weight/build.

CH46PCCDI
06-05-06, 01:18 AM
How are the shoes that are issued in boot camp? I leave in about a week. Do you get to keep the shoes after you graduate? I know I should get a pair of high quality ones but I would put off unless the issued ones are not that great or if I could not keep them.

I went thru boot camp in '88, so I imagine lots has changed. But it wouldn't make sense for the MCRD to stock a huge selection of shoes that would be able to cover all types of feet. I would bet that they still have the somewhat generic Nikes or whatever. So if you have feet "issues" like flatter feet or arch problems......or if you are a heavier person.....they MIGHT be an issue. More than likely you'll be OK.

This is why my recruiters were quick to advise people to take a good pair with us. One of the best tips I got. ;)

And yes, you get to keep the shoes. They aren't free! They deduct the cost from your pay (at least they used to). So you buy them and they are yours to cherish. Maybe even bronze them when you break the MCRD record for the 3 mile run! :)

Camper51
06-05-06, 06:16 PM
Things all have changed since my day but I do know that we kept our nasty old shoes (heck they might have been Keds high tops for all I know). Besides what would they do with all those nasty old things after you had your nasty feet sweatin in em for all of boot camp??? What you get now is much better than what I got in 1968.

allenbenton
06-05-06, 10:54 PM
Thanks for the information Marines! I am running on treadmill at 24 hour fitness, running a 1.5 mile because I know that's a fitness requirement. How much time is allowed? My time was 12:24. I can do at least 6 pullups, are there any other requirements you guys know of at the beginning?

DownAnomaly
06-06-06, 12:29 PM
When I went through bootcamp(and I don't see the standards changing much in 7 years) the IST was 2 pullups, 1.5miles in 13:30 and something like 45 crunches in two minutes, easy stuff. That of course is the minimum, and you should always push to do your best.

cplbrooks
06-10-06, 09:19 PM
How are the shoes that are issued in boot camp? I leave in about a week. Do you get to keep the shoes after you graduate? I know I should get a pair of high quality ones but I would put off unless the issued ones are not that great or if I could not keep them.


I would strongly recommend getting yourself the best running shoes possible and taking them with you to boot camp. It was one of the smartest things that i did before going to bootcamp. The issued running shoes were OK but i wouldnt take any chances considering how much you will use them.

marinegreen
06-11-06, 12:41 PM
STOP the presses !!! whats this I hear, that they issue tennie runners in boot, when did this come about ? We ran in our boots everywhere, oh how I hated the sand runs, now that will make the dogs bark but a quick way to put strength in the calfs and upper legs.

His_angel
06-11-06, 04:22 PM
Marinegreen,

When I went to boot I had tennis shoes that I took with me. I remember the recruiter giving me the specifics for what I should look for. Those who did not bring the correct shoes were issued them once there. And yes. We ran in our combat boots. But we also did PT with the tennis shoes.

angel

Marine84
06-11-06, 05:44 PM
well allenbenton.............are you ready for tomorrow?