Author Topic: Shin Splints, Blisters, and PT (Read 81451 times)

paracowboy · « **Reply #50 on:** December 07, 2005, 09:08:55 »

tuna, skinless chicken, etc, these are wonderful if you're trying to be a bodybuilder. Unless you have some sort of eating disorder, though, they're not necessary. I eat the skin on my chicken (my blood type is KFC gravy). I don't advocate any special diets, they're fine for athletes who can watch what they intake. We are soldiers, and we eat whatever comes out of the ration box, or whatever the cook puts in front of us. (And we are thankful that we are in the Canadian Army when we do.)

MacKenzie,
just eat healthy, eat often, and take a multi-vitamin.

rf · « **Reply #51 on:** December 23, 2005, 21:28:22 »

Can someone who has been through the BOTP/IAP at St. Jean tell me what footwear I will be wearing to do running (my running shoes or issued boots)? It goes without saying that marches are in boots, as is a lot of other activity, but we are told to bring two pairs of athletic shoes with us, one for outdoors and one for indoors. What is the surface for the runs (pavement, grass, snow, trails, ice?).

Cheers,
rf

I_Drive_Planes · « **Reply #52 on:** December 23, 2005, 22:14:40 »

Bring two GOOD pairs of runners, that you have ran in before (a lot). You will be running a whole bunch on a wide variety of surfaces (I'm sure nearly everything will be there that you mentioned) , make sure that you are used to your shoes before you get there. I never did any running in my boots when I was there.

Planes

SF2 · « **Reply #53 on:** January 03, 2006, 15:17:25 »

I have a tip for those who get side "stitches" or cramps while they run.
First, why do you get cramps?

If the cramp is on your right side, its most likely your liver. Its the heaviest organ in that area, and it hangs there on ligaments attached to your diaphram. All that a bouncing around stretches the ligaments, and it begins to hurt.

If the cramp is on your left side, did you eat recently? Most likely food still in your digestive tract getting sloshed around.

Here's the tip. Exhale on the opposite side of your cramp. So if your right side is hurting, exale when your left foot hits the ground. Cramp on the left? Exhale on the right foot down.

It may sound crazy, but it totally works. Also, along with this breathing technique, try to limit the bounce in your stride during cramps.

MacKenzie CS · « **Reply #54 on:** January 05, 2006, 09:47:04 »

and trying to massage the pain away while running is pretty pointless, you only cause further irritation to the ligaments, but one thing that can help you stretch them out, is when you first start to feel them, put your hands ontop of your head and take deep breaths and exhale as Short Final explained

SF2 · « **Reply #55 on:** January 05, 2006, 22:57:21 »

You CAN place your hand into the stick....just don't massage it. If you press into your right side, it prevents the liver from moving around. It helps a bit.

Makaveli · « **Reply #56 on:** March 24, 2006, 15:49:57 »

Hi all, just a quick question about shin splints. I don't feel any pain in my lower leg anymore when i walk around or run up stairs or anything, I do have a bump where the pain used to be though. Is this important? The people at The Running Room told me I should roll a water bottle on my shins when I get shin splints, they said something about breaking up the lactic acid. I don't know if that has any relevancy but I thought I would mention it. I've recently picked up a brand new pair of Asics and the snow is melting so I can run on the grass now, hopefully this will keep me from getting shin splints again....Thanks

William Webb Ellis · « **Reply #57 on:** May 05, 2006, 16:06:02 »

Quote from: Jonathan on May 05, 2006, 15:35:48

I thought it ment that mymuscles arnt growing

No it ain't the case, if you are young you may never get DOMS.......consider yourself lucky, at 34 I get it all the time, and am expecting a new case, Sunday after the first rugby game of the season.

Take a look at this link for starters: http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

Also if you want more info on exercise this site is very detailed, you just need to dig: http://www.exrx.net/ExInfo.html

Johnson · « **Reply #58 on:** May 06, 2006, 16:36:24 »

In regards to nutrition with the goal of endurance, strength and over all fitness and health in mind I would advise you to follow the Canadian food guide. http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/fg_rainbow-arc_en_ciel_ga_e.html

Of course different people will need different amounts of food. But according to the Canada food guide, you should be emphasizing grain products (5-12 servings a day) and vegetables (5-10 servings a day) with 2-3 servings of dairy(depending on age) and 2-3 servings of meat products a day. Emphasize cereals, breads, vegetables and fruit. I know its hard to eat a lot of fruit and vegetables; so instead of have some cookies or yogurt as a snack I eat an apple or have a banana or baby carrots. Pick vegetables with vribrant colours as these have the highest amount of nutrients. When choosing grain products keep in mind that one slice of bread is one serving; so if you eat a sandwich with two slices of bread - that's two servings. Stay away from white bread; choose multi-grain as often as possible. Generally, a serving is the size of your hand. Most importantly: eat a variety of foods. For example; don't strictly eat beef or chicken as your source of protien; switch it up and eat some eggs or tofu or peanut butter. Variety is key. If your looking to cut some fats out of your diet try little things like not using as many condiments, choose leaner meats, and read the label.
Hope this helped.

paracowboy · « **Reply #59 on:** May 14, 2006, 13:44:12 »

I just pruned 6 pages o' shite from this thread. If you have a valid point, please feel free to add it, but I ask that you ensure it will prove useful for the majority of readers.

If you have a question, first, for the love o' Pete, read the thread through from the beginning. If it hasn't been answered here, or in the other threads in this forum, feel free to pm me.

Thanks.

Thaern · « **Reply #60 on:** May 31, 2006, 16:35:03 »

So I've been trying like mad to break in my feet and boots before basic and after 3 laps around my local golf course i am the proud owner of two huge blisters on each of my heels. Now i am also an avid rower and i remember getting blisters like this on my hands before they became thick and calloused. Something I remember an old coach telling me was to soak my hands in very strong cold tea to help harden them up (he said something about the tanic acid hardening the skin like you would tan leather). It worked quite well on my hands and i am about to try the same for my feet. Just thought i would throw that out there and see if anyone has tried this and what results if any they have had.

paracowboy · « **Reply #61 on:** June 10, 2006, 14:34:07 »

Well, nobody with any medical knowledge has stepped forward, so…
I’ve seen/heard/read of this and similar things (peeing on your feet, for instance). My own view is: while some (SOME) of the ideas behind them seem to make sense (ie, tannic acid is used to toughen hides to make footwear) there is no evidence aside from anecdotal. Folk wisdom sometimes has some very strong truths to it, but modern medical science (to the best of my knowledge) hasn’t validated any of the ones dealing with toughening the feet.

So, go ahead if you want (I’m not advocating it, but I certainly can’t stop you). The placebo effect may help you out psychologically, if nothing else. I would recommend you seek out some medical advice before you do it, though. I kind of tend to think that soaking your feet may actually be counter-productive, softening up any callus you build. But, I don’t know.

If you do try it, let us know how it turns out. If your feet turn to hamburger, it may prevent others from the same thing. If you find it works, then beauty!

Hot Lips · « **Reply #62 on:** June 10, 2006, 18:19:20 »

http://walking.about.com/cs/blisterschafing/a/blistersbegone_2.htm

Here's the site to support the use of tanic acid as well as advise of other ways to get feet toughened up...enjoy

HL

Thaern · « **Reply #63 on:** June 11, 2006, 01:47:05 »

Well i must say the tanic acid worked quite well. Just soaking them for one day reduced all the swelling and after they dried they were pretty tough and i even managed to walk on them (in combats). After a few treatments they turned into true callouses that got me through a 13k ruck march. Who knows maybe in a month my feet will fall off but for now this seems to work and ill post any change that may occur.

Hot Lips · « **Reply #64 on:** July 31, 2006, 09:44:25 »

http://walking.about.com/cs/blisterschafing/a/chafing.htm

Here is some info on how to avoid chafing...and what areas might become chaffed if you don't prepare.

Be well
HL

paracowboy · « **Reply #65 on:** August 05, 2006, 11:38:18 »

Quote from: Thaern on June 11, 2006, 01:47:05

Who knows maybe in a month my feet will fall off but for now this seems to work and ill post any change that may occur.

Well?

GaelicSoldier · « **Reply #66 on:** August 07, 2006, 15:05:59 »

This may not be good for your feet, but it works for me.

I have a gravel drive way and I find it helps to walk around in bare feet on the gravel and even on the pavement. Mind you I also look for glass and other things that could potentially cause some damage to your feet. Walking on the the rough surfaces helps. I've broken in my combats by running in them for roughly 15k, didn't get a single blister, and all I did was walk around bare foot for about a week and a half before.

Hope this helps.

Cheers

Kate723 · « **Reply #67 on:** August 07, 2006, 18:13:10 »

Whether or not its good for you, walking on gravel and pavement toughened my feet up as well.

paracowboy · « **Reply #68 on:** August 18, 2006, 20:16:10 »

this should answer a lot of questions regarding the EXPRES test:

www.rmc.ca/athletics/pe/EXPRES/CF_EXPRES_Operations_Manual_e.pdf

You guys can thank Cobra-6. (And it's all avail on open-source. It's created by, run by, and administered by, civvies. So don't even think about starting on me. You know who you are.)

Thaern · « **Reply #69 on:** September 06, 2006, 12:38:03 »

Sorry bout the Delay in re posting but i was off doing my BMQ and SQ. So yeah my feet were more than just fine they were great and almost 100% blister free even after our ruck marches and the FTX. The only blister i got was from walking in my civi shoes back from Cultis lake to STC/CFB Chilliwack, and that was on the top of my foot which was to be expected because i had lost my socks in the lake when someone knocked my shoes in (also therefore wet shoes).

nathanvs · « **Reply #70 on:** September 30, 2006, 03:23:32 »

Just a quick question about the tannic acid soaking method. I realise the best source for a good soak is strong tea, but what tea specifically? Do some types of tea have more tannic acid, or possibly no tannic acid at all? What kind did you use Thaern?

Island Ryhno · « **Reply #71 on:** November 12, 2006, 09:17:53 »

Quote from: nathanvs on September 30, 2006, 03:23:32

Just a quick question about the tannic acid soaking method. I realise the best source for a good soak is strong tea, but what tea specifically? Do some types of tea have more tannic acid, or possibly no tannic acid at all? What kind did you use Thaern?

Peppermint, it'll soothe your feet at the same time.

Spectrum · « **Reply #72 on:** December 27, 2006, 17:10:28 »

I think I've got shin splints again, but only on one side. Is this normal, as both times I have had them, It was only on one side. I suppose taking a week or two wont hurt me too much, and I've begun all the stretching excercises...too bad really because I have time to spare due to the holidays. I guess ruckmarching is still ok with shin splints?

NL_engineer · « **Reply #73 on:** December 27, 2006, 19:00:47 »

Quote from: Smith2-0 on December 27, 2006, 17:10:28

I guess ruckmarching is still ok with shin splints?

No, you should keep stretching your shins, as you are off and can. Avoid high impact lower body pt for a few days this with the stretching should help. Use this advise at your own risk as I am an Engineer not a Medic.

jayD · « **Reply #74 on:** January 26, 2007, 20:55:18 »

In regards to shin splints, has anyone ever tried using a TENS machine to stimulate the muscles and help cut down on the healing process?

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Author Topic: Shin Splints, Blisters, and PT (Read 81451 times)