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Christina:
It would be impossible to figure out exactly how this happened to you but I personally believe running in the sand has a lot to do with it.
As any lifeguard will tell you running on the beach is a great workout because the sand creates added resistance. This is mainly because every time you step the sand moves and your body is forced to use several different muscles in order to make forward progress.

Running in the sand also forces you to lean forward putting a lot more stress on your shins and knees than a normal surface. Since its winter time I would assume you are wearing shoes which means your foot cannot flex or contour to the shape of the sand like it can when you run barefoot. This will put even further stress to your knees and shins. You may also have noticed that your footing in the sand is not as stable as running on the grass or concrete. As the sand gives way your knee can twist and turn causing possible pain or even injury.

In my opinion the above factors mean more stress to your shins and knees putting you at greater risk of injury. To reinforce my theory I put in a call to Colin Crandell who is currently the Lifeguard captain of Middlesex Beach. He informed me that the most common injury for new lifeguards was shin splints. Therefore I am confident that your beach workouts are the root of your problems. Now what do you do about it?

As far as your recovery is concerned you will need to see a doctor to find out the seriousness of your injury. You will then need to take a break in order to allow your body to heal. Don’t do any cardio for at least two weeks.  If your lucky and your doctor gives you the go ahead to start working out again I suggest staying away from the beach for a while. In fact I would also give running a break. These exercises will make your injuries worse.

Instead slowly get back in the groove with a form of cardio that is much more joint friendly until you are fully healed. Try using the Elliptical machine, the Arch Trainer or the Row Machine. These are my favorite machines for clients with injuries similar to yours because they are low impact, easy on the joints and they burn lots of calories.

You can prevent injuries such as these by easing yourself into your beach workouts. Allow your shins and knees to get used to the sand before doing any real distance. I would also try running in the sand less frequently. Do it a couple times a week instead of everyday especially in the winter when it’s too cold to go barefoot. Last but not least try doing it in the warmer months without shoes. This will take some pressure off of your shins and knees.

Don’t get me wrong. Running in the sand is a great way to get into shape. However you need to take a lot of things into consideration before planning your workouts. Try some of my suggestions and I believe you will be successful.