Injury/Marathon Race

Q: I have been training for the LA marathon since Nov. 1st. Last weekend, I ran a 30k race and developed a posterior shin splin in my left foot. I have been icing the area and resting for 5 days. The shin is beginning to heal, but my marathon is just 2 weeks away. Should I begin to NOT run, but cross train in the pool and bike and should I perform some lower body lifting to keep the leg muscle from deteriorating? Or, should I just rest until the marathon and then give it a go? I am worried that I may not properly heal in time for the race. Thanks

A:  That's a bummer. My suggestion, in this circumstance, is to cross train in the pool and bike since you do have access to them and then more pool than bike. I would not start lifting with you legs. If you have a life vest, put it on and go into the pool, the deep end and start running. This will keep the muscles ready to run and will remove all of the impact. DO NOT, I REPEAT, DO NOT OVER TRAIN. You should also start to taper your training after one week. You should ice for twenty minutes and the off for twenty minutes - before and after your exercises (If one ices for a longer period of time then you start to form ice crystals in the cells). Frequent massages of the area will promote healing. You should also keep it supported with a wrap, possibly even during the race. Sorry It happened, good luck, let me know if this info helps and keep me posted.

Sincerely,

Trainernyc

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