UGH so I have been getting back into running and icing my shins after because I was feeling like shin splints were coming my way. I got new soft ice packs -- gel stuff inside soft plastic -- and they came with these cloth cases to insert them into. Feeling very powerful and hot after my run I did NOT insert them into the cases. I left the ice packs on for about 15 minutes, then about 30 minutes later noticed my shins burning. I look down and there are ENORMOUS welts on my legs. Googled it and it was definitely frostbite!
This is in part a warning. USE A LAYER OF CLOTH between the ice pack and your skin! And also a question -- I soaked my legs in hot water and kept them wrapped to regain feeling in the areas, but there are still welts and they still feel slightly numb and itchy. Will they go away eventually, or do I need to keep doing the hot water soaks?? Experiences welcome!
Thanks for all the shin split tips! My shoes are new, and I've been doing some strengthening exercises every day sitting at my desk to help. I don't stretch very well and I know I need to work on that! I wouldn't say my shin splints are painful -- I've dealt with them before (years ago) and just noticed a few twinges so I thought I'd get a jump on it. I don't want to end up getting hurt and getting out of my new routine. I will definitely try the stretches and other tips -- there are a TON of hills on my route and walking backward seems like a fun challenge! Thanks, as usual, for your words of wisdom!
Oh and on the ice pack -- hate to admit this but I *did* see the warning while I was sitting there with them on my legs and though, "Yeah, right." Totally learned my lesson. Glad I learned it on myself, and not one of the kids!
You may just want to ask your doctor's office for advice on your frostbite question.
As for your shin splints - get different shoes and when you feel shin splints coming on, walk backwards up a hill. It stretches out the front of your calf (Or would that technically be your shin...?!)
Most of those packs come with warning labels to use a cloth between your skin and the pack. Do not use hot water! Use lukewarm at best and keep them well wrapped. I would call your nurse as their might be a cream or ointment you might need. Best of luck.
Since you have already "defrosted" the skin, there is no need to continue doing anything with warm water. The flesh has been damaged so it will take time for it to heal. Keep a close eye on it and if you feel like there is not some improvement everyday, please go see a doctor. Often the skin will peel as it heals, just like after a sunburn. But if you see any blackening/darkening of the skin see a doctor immediately.
I wintered camped a lot when younger and frostbit my ears, cheeks, fingers, and toes a number of times, though none was ever serious enough for medical attention and I have had no lasting damage.
I know I'm not answering your actual question but wanted to add something that helped my shin splints. Before you run, sit on your knees, with your butt resting back on your feet. Then, lay all the way back ( hope that makes sense ). My instructor at the gym told me about this , it took a few times for it to work but I have noticed a difference.
Don't soak any part of your body in hot water.
Yes, ALWAYS use a barrier of some sort between the icepak and the skin. ALWAYS. Lesson learned, huh? sorry about your pain. I hope you heal quickly.
Many people have a tendency to "do the opposite" of whatever hurt them. Like soaking in hot water for frostbite. Never do anything extreme to an injury. Use warm or lukewarm water to warm up a cold body part. And use cold water (not ice) to cool a burn. As you have found, ice damages the skin. So never ice already damaged (burned) skin. It's why a hot shower hurts after getting a sunburn. Your skin is injured! Running hot water or putting ice directly on it causes further damage.
As for the shin splints you feel coming on... did you pull out your old trusty running shoes? They might need replacing. I don't think shin splints should be a normal part of training. Are you allowing yourself enough time between workouts to recover adequately? I have NEVER run (before this year) and shin splints has not been a part or "normal" training soreness for me. But I have had them in the past, usually from spending too much time walking/pounding hard surfaces with poor shoe support.
Forgive me if I am overstepping and you are an old hand at running... just trying to suggest something you may have overlooked in the excitement of trying to get back into it. :)
Now, time to get off the computer and get MY run in today. :))
Sorry for the late edit, but I posted this on a different question yesterday. Thought you (and any other runners who come across this post) might find it helpful. :)
http://www.runnersworld.com/article/0,7120,s6-241-287--13...
It is often 40 below here in the winter and my kids get the red welts on their cheeks fairly regularly. It goes away after a few hours.
You have to thaw out the frozen/frostbitten body part using body-temperature water that's about 98-105*F. Fill a tub and submerge the body part. Refresh the water as it cools, and it'll take about an hour to defrost the tissue. As soon as possible, even after thawing, get medical assistance. So call your doctor and see if the office is prepared to treat defrosted frostbite or if they want you to go to the ER.
Don't allow it to refreeze. Don't rub or massage the tissue or you risk further damaging it. Don't warm it up using any sort of device like a heated blanket or heater. NO MORE HOT WATER SOAKS or you're going to further damage the tissue. You're likely not going to regain feeling in the frostbitten portions, but what you're feeling is nerve damage in the healthy tissue connected to it.
It's really, really easy to damage the frostbitten tissue right now and it really does need immediate treatment.
I'd always heard when using an ice pack you leave it on for 5-10 min, then remove it for 5-10 min (repeat).
We tend to use a bag of frozen peas wrapped up in a small towel or washcloth.
You warm up the area gently with tepid water (98 - 107 degrees), not hot water.
Ice pack burn is treated exactly like any other burn.
You've got skin/tissue damage - some of it's dead.
That it's blistering is not good - it's a 2nd degree burn.
It has to regrow, slough and peel (at it's own rate - don't do anything to help it) and it's going to itch something awful.
I'd really consider taking it to the doctor - you want to try to avoid scarring.
