fellow shin splint girly! Coming from someone who has tried EVERYTHING (different shoes, dynamic stretches, etc), these are the best things I’ve found from over the years of running: epsom salt baths after runs, utilize stretching bands and rollers before and after runs, drinking TONS of water and electrolytes (trust me), and compression socks to give your shins and calves support!
i can also say that how you step is super important- making sure that you’re landing on the outer/ top edges rather than the inner/flat footed! gel shoe inserts help a ton!! xx
The most important part is realizing it is shin splint and not just muscle soreness. I didn’t realize and had the shin splint for about three years whenever I walked more than a mile straight.
So exciting for first-time travel!! Something important for long-haul flights which I always pack is a little toiletry bag with a fresh pair of socks, underwear, a t-shirt, face cream, toothpaste, toothbrush, wet wipes, and deodorant. It's always good to freshen up halfway through your journey because your body naturally tends to sweat a little more when travelling🫶
check so your passport dont expire a few months after the trip. Some places dont accept passports that is about to expire in a few months. One thing that is good to bring is an adapter for your charger for the right outlet if the outlets are different than what you are used to:) Sorry for my bad english:)
Correct! Generally is 6 months, but some countries don't even accept 3 months, I work at an airport and the amount of people that aren't allowed to travel for this reason is unbelievable.
my essentials for my flight to zurich from sydney was my kindle, portable charger and headphones that are noise cancelling were a MUST! flights are so loud so just listening to rain sounds with the noise cancelling feature made it seem more peaceful than it actually was lol
I’m a Child & Family Therapist and I had two AMAZING conversations with two of my kiddo clients about emotions after watching Inside Out 2! One of them was able to recognize that they feel the “character” anxiety all the time. Love what that movie is doing!!
The scene you are describing at 11:30 made me cry so much!! I couldn't describe anxiety better than what they did in the movie. Such a good movie and so relatable even as an adult
girly i feel you SO MUCH with shin splints, i struggled with them really badly the first year i ran competitively. there were 4 main things i found that helped me, so hopefully they can help you too!! 1. compression sleeves- after i came back from my time off to heal i ran in calve compression sleeves that help with the pain, and they really helped! i got these super fun bright pink ones and they kinda became my thing and how my parents found me at big cross country meets haha. i don’t have to wear them anymore, but they helped me a ton when i had pain while running. 2. shoes- i know you said you have good supportive shoes, so here im more saying what my issue was in case anyone else needs to hear this. i went into a running store when i first started and got a pair, but when i went back for the compression sleeves got re-evaluated and found i over-pronate (meaning my ankles/feet turn in-ward while i run). this bad form caused a lot of the impact from running onto my shins, thus causing the shin splints. i was able to get inserts for my shoes i had then that helped and gave more support, then when i needed more shoes got a stability pair and haven’t looked back. i have the saucony guide 16s, and am on my 4th pair of this model. they basically have a post in the middle to keep me from turning in-ward, but also have good cushioning and aren’t super heavy for stability shoes so i highly recommend for anyone with my same issues. 3. strength training- you also mentioned this but it’s so important. i neglected it for so long but when i had to go to PT for my shin splints slowly started my strength journey. focus on single-leg exercises like RDLs, single leg calf raises, lunges, side squats, etc. single leg exercises are so good for runners because running is a single leg movement, and they help with muscle imbalances that lead to injuries. hip strengthening is also so important because it allows you to fully lift your legs off the ground, also helping with impact to your lower body that can cause shin splints. i also noticed a huge difference when i prioritized core exercises. a strong core allows you to keep your core/back straight and upright and over-all form which helps with the impact on your lower body, thus also helping with shin splints and injuries. 4. warm epsom salt baths- the. best. thing. ever. i swear these are what keep me from getting injured during xc&track when i have to race every week. epsom salt is so good for your muscles, especially if you get some that has magnesium. plus it’s a great way to wind down before bed and you can enjoy some un-interrupted reading time :) sorry i know that was like a whole essay but i am the biggest running nerd (if you couldn’t already tell) and get so excited to see other runner girlies!! hope this helped and your shin splints get better, i know just how frustrating they are. happy running!
Hi bestie Rach! My immediate thought when seeing your hair in a half up, half down, was wow she is looking stunning! Absolutely suits you, really complimented your features xx
My husband and I are Americans who lived in Germany for 3 years, so we would travel by train, car, or plane a BUNCH! Our plane rides were at least 8 hours long; although, my husband once had an 11-hour flight from Europe to the middle of America.. so, we're pretty well versed in things that help with the long adventures. I'd say it's about the same as when you go on a long road trip :) I pack, essentially, the same things I would in a bag right beside me in the car. So, typically, you get a suitcase, carryon, and a personal item. I would pack a couple changes of clothes in your carry on, just in case they lose your regular suitcase. I would also leave room in your carry on for souvenirs, as, for me, it would be more devastating to lose those on the way home than losing a pair of clothes I can rebuy at home if needed. In your personal item (typically, we make this a backpack -I have one that hooks onto the suitcase, so it's easier when walking through the airport if I don't want it on my back) I would pack snacks, headphones, tablet, Kobo, books, and a water bottle to fill up AFTER security! Then, download some movies/shows onto your tablet in case you don't want to watch anything on their screens or...god forbid, their screen is broken! If you do like something on the screen you want to watch, you'll want to have wire headphones, not bluetooth so you can plug those in to the screen!
I LOVE having my AirFly on long haul flights! I got it off Amazon (it wasn’t too expensive) and you plug it into the headphone jack on the airplane screen. It connects via bluetooth to your airpods/wireless headphones and means you can use those rather than the crappy airplane earphones (which some airlines charge you for now!!) ❤
I've been an experienced traveler since I was little, but I've been navigating through flights and airports since I was 18. I have yet to experience the booking and accommodation side of travelling, but I've internationally traveled about 6 hours, which is fairly long, ahaha. My advice with packing is to make sure that you have a passport holder for your itinerary, flight seat documents, passports, and a pen - to name a few essentials. The important little things to put into an easy-to-grab item in your carry-on bag. I remember struggling a lot to find even a pen to sign required travel slips (for returning and entering purposes), so knowing that everything is in one place is so reassuring 😊 Traveling is already extremely stressful, so the less stress you add, the better the journey 🤗
was just thinking about how much I liked your slicked back half up hair style when you said you weren't sure about it. trust me when I say, you look stunning
When I went from NYC to Aus last year I had Liquid IV for flights which helped keep me hydrating while flying for so long and was honestly a life saver the entire trip. I also washed my face, put on my moisturizer, and brushed my teeth before getting on the flight which really helped me feel like a person since you lose almost an entire day.
Your vids make it feel like we're besties everytime. Ilysm and youre so beautiful 💕💕 Also for shin splints! I love running as well but ive found mixing it with other cardio workouts such as swimming and biking really helps! the more consistently you do the workouts along with stretching and rolling your muscles, the more tolerable they get 💟 I still have mine, but sometimes i dont even notice them
I can recommend for your international flight to bring a few snacks, travel pillow and a small throw if you tend to always be cold. Have your passport, pen and itinerary in an accessible place. It gets stressful trying to find documents when you’re trying to get to a gate on time.
i started running seriously about a year ago and i think i’ve finally gotten rid of my shin splints. for me the main things that help are taking ibuprofen before my runs to prevent swelling in my shins and also icing them immediately after running. those could minimize the pain but unfortunately it took me an entire year of running consistently to strengthen my shins enough to where they don’t bother me at all anymore. keep pushing through i know how painful and frustrating it can be!
My essential things for long flights: compression stockings (I know it sounds lame but trust me it helps so much with feet/leg swelling), face cleanser and moisturiser, eye mask for sleeping, spare pair of clothes socks etc, neck pillow, chargers + adapter, and make sure to wear comfy shoes you can easily slip on and off! Love your videos Rach have been watching for YEARS ❤
I am watching your vlog on my TV and had to pause it and come to the comments RIGHT when you asked if we like the slicked back half up half down. Girl I love it! I was thinking the whole video how cute your hair is and that I love the length! Like it’s a perfect length and is so pretty! And so is the half up half down slick back. But I always love what you do with your hair.
If you ever don’t have eggs, ground flax and water is my favourite egg replacement!! There other options too that might be more readily available but the ground flax is my favourite as a girlie who’s allergic to eggs 🫶🏻
For long haul flights my biggest advice is two types of headphones! I like to use over ear noice cancelling ones, but after a few hours they start to hurt the top of my head so I switch to my AirPods, but these usually die after about 2 hours so I switch back and forth!
Slick half up was cute! If you’re unsure try messing with the amount of hair grabbed. Sometimes i start pulling from the sides higher up so i have more hanging lose in front 😊
I also struggled with shin splints SUPER bad when I started running in January and they started like as soon as I started running. They were also the only thing keeping me from running farther. I felt the exact same way so I’m happy to know I’m not alone🫶🏼The shoes that work for me and the Newbalance Fresh Foam X. They are very cushiony and have a wide base. Rest until your shin splints are gone. Start fresh. Work on your form!! That’s super important. And most of all, just push through. There were times I felt like I couldn’t walk bc they were so bad. Now 7 months in my splints are minimal. Stay the course girlie!! You got this🤍
I totally empathise with your shin splints getting in the way of your running goals. Pain in the instep of my foot (my plantar fascia) flares up randomly even though I'm following recommendations. So frustrating, but luckily I enjoy lifting and yoga as well so I’m doing more of that. I hope you get some relief and are able to run with less discomfort!
I got shin splints at the beginning of my half marathon training. It’s not always the shoes, but I do recommend going to a running store so they can analyze your arch, the way you run, etc and recommend the best shoes for you. It doesn’t mean you need to buy, but you can make more informed decisions about the shoes you already have. Focus on foam rolling, Achilles stretches, calf raises in the gym. I also recommend to walk the rest of the distance of your run when your shins start hurting. So if I had a two mile run planned, and I could only make it through .75 miles, I would walk 1.25 miles left. You can also stop mid run and stretch again as many times as you need!
I also got shin splints when I was running and was so surprised when I strapped them and it helped so much! This alone prob won’t help but if you have some recovery time, and also stretch and strap you might notice a difference ❤
i’ve never actually had this happen, but as an anxious travel girly i always pack an extra set of clothes and a small toiletries bag in my carryon JUST IN CASE my checked baggage gets lost. i can’t wait to see all your travel content & i hope you have the bestest time!!!!
hey! im not a doctor (yet) but i worked at a speciality running store and we had many people come in with shin splints and we recommended them to invent in stability shoes (ex. like hoka arahis or on cloud runners) or get fitted for some insoles that keep your feet in the correct position which you are running
Hiiii, I recently traveled from the U.S. to New Zealand and Australia. I think one flight was 16 hours. The first thing I will suggest if possible is to pay the extra fee for exit row seating. My cousin and I were able to put her suitcase on the ground and use it as a foot rest which was super helpful. Also I brought a seat cushion which helped my lower back a ton. Lastly is a good eye mask that has cushion to black out any light & your noise cancelling headphones. I was in the middle seat of an exit row but with these things I was able to get around 9 hours of sleep which was amazing!!!
Rachel I’ve dealt with shin splints the past 3-4 years. In Australia since it’s your winter, the cold can make shin splints worse. Whenever I got shin splints it was always when fall transitioned to winter. Then as winter went to spring they slowly would go away. For stretches the ones that help me are reverse toe ups. So you start with both feet on the ground standing up. Then you lift only your toes up. Keep your heels on the ground and you can feel your shins being stretched. It’s amazing!!! Also wearing compression calf socks (the ones that go to below your knees) while running will help with the pain. Lastly, this one is going to suck….but icing out your shins. Get little baby water cups and freeze them. After your runs ice out your shins by applying pressure and moving the ice up and down your shins. You will cry but it’s super relieving and recommended by doctors. I hope this helps and will pray for your shins to recover 🙏🏽🙏🏽
Love this video! A little exercise to help with shin splints is to walk backwards uphill, no idea the science behind it but it’s something I was taught a few years ago to help clients with shin splints! 🥰
Girl I would highly recommend a sheet face mask or eye masks! I bring eye masks on my trips and leave them on while I’m on the plane for so long and they saved my skin. The plane dries me out like hell so I needed them💖
Oooohhhh how exciting planning a trip! I highly recommend doing hydrating sheet mask (close to landing) + overnight sleep mask while you’re on the flight (ie Laneige makes the best one) your skin will thank you for it. Your regular moisturizer won’t be enough for how dry you will feel during the flight.
Hey girl, I’m in track and field and had really bad shin splints too and something that really helped me was rolling the leg muscles out before and after running with a foam roller. Hope this helps❤
I travel all the time, you NEED an outlet adapter (for every country you stop in), your favourite over the counter meds (headache, stomach ache, etc.), and an empty water bottle in your carry on (theres water fountains in all airports that are free)!
hey! i also am a shin splint bestie and the main thing that has impacted them was TONS of stretching (before and after runs), TONS OF water, running intervals, and also ICE! just trust me if you ice the shin splints, it will help so so much! i hope your shins heal
COMPRESSION SLEEVE for shin splints!!!!! I started running last year and it was sooooo painful and I got a compression calve sleeve off of Amazon and it made a huge difference. It allowed me to finish my runs with little to no pain a majority of the time!!! Ice baths & stretching as well!🩷🩷
6 месяцев назад
I have had shin splints for years on and off, and no matter how much I rest or take time off. They always come back. Even if I run 15metres they are SO PAINFUL. literally tried everything!! I found that definitely strengthening lower leg muscles and calves were a big one to improve them!! BUT the number one thing was to go to a proper physio, I tried in the past to go to a physio but it didn’t help. But I been going to a proper sports physio and being doing dry needling in my calves and specific physio execrises and they have GONE!! never thought I see the day 😂😂. I would definitely recommend girl ❤️❤️❤️
14:00 I have this too, so frustrating!! I started running 3 weeks ago, the first 2 runs went fine and I actually enjoyed it, and then on the third run I immediately got really bad shin splints. Just standing or walking for 5 mins already hurt so I didn't run for 2 weeks. Then I tried it again and during the run it was fine but the next day the shin splints were back. I think I'm just gonna give up on running for now and go back to long walks (which I usually always do and also really enjoy) but it does make me sad because I was so excited to enter my running era :(
Fellow aussie girly here - I HIGHLY reccomend the kmart storage tubs with windows so you can open them from the side AND top, that way you don't have to take stuff off the top of your storage pile to get to your things in storage
Best thing I got for my Auckland to San Francisco flight was one of those little foot swings! As a short girlie it's tough being on a long haul flight especially if you're stuck in the middle seat. They sell them at a lot of places that do travel things. You basically hang it off the supports on the tray table and it's a little hammock for your feet! I liked having it quite high so I could have my feet up then if I wanted my feet down I could just slip out of it. Best thing ever!!!
Shin splints can also be caused by how you run. Does your heel hit the ground first or your forefoot? You want to aim to land on your forefoot and for your foot to land underneath your hip (e.g. not landing ahead of your body). Overstriding and heel striking can put a lot more pressure down the front of your leg.
I just saw a podiatrist about shin splints! 2 things she mentioned to me about main causes for them are over-pronation (which is definitely worth looking into so u can get the right support !!) and tight calves
I have been a long distance runner for gosh at least 12 years now and when I entered my late 20s I ran into similar issues with my shin splints!! You got it when you mentioned strength training but also what completely helped was getting custom arch supports from my local Podiatrist!! GAME CHANGER - no shin splints, knees and hips feel better. It took a while for those arch supports to come in so I just rested, stretched and strength training during that time off. I have had them for about 6 months now and no issues🙌🏼
Always always pack a spare set of clothes in your carry on!! Just in case your checked luggage gets lost, you don’t have to be in your travel clothes for so long!
Try having your running gait analyzed at a specialty running store. They recommended the ideal type of shoe for me and it completely helped my shin splints.
I leave room in my carryon for a little fannypack that has a few snacks, my kindle, my headphones and chargers - basically the essentials for the flight itself and then when I go to put my luggage in the overhead bin I pull out that fanny pack and clip it to the tray table in front of me so I can minimize needing to get up and open the overhead bin during the flight!
I'm a psychologist at a university counseling center and ever since I saw Inside Out 2, I've been giving it as therapy homework (if reasonable) lol. Inside Out is a fantastic movie but I loved how the second movie introduced more complexity and explained things like the sense of self and core thoughts in a creative way. And I love, love, love Ennui being represented because it's my favorite emotion ever since learning about it in Gilmore Girls many moons ago, lol.
Athelete's Foot stores can assess your gait to help with the right shoes. When I had shin splints it turned out I needed more cushioning and support under the front of my feet, so I got the ASICS Gel Kayano and it made a huge difference compared to my other shoes 😊
I love chatty vlogs too! But totally understand the overthinking of it. I overthink it as well and I end up editing out a lot of my chattyness on my vlogs because I’ve been told that my videos are too long so now I overthink. But I think that when you have found your people they won’t care and they’ll love to hear everything you have to say! Love your videos ❤❤❤
I’m someone who’s flown from the Aus to the US a few times- as well as throughout Asia. The best advice I have is that you most likely won’t want to get anything out of the overhead cabin - as someone with social anxiety I hate feeling like an inconvenience so I pack everything i NEED in my handbag/ under seat luggage. Kindle over physical books any day - turning the light on is a massive stressed for me. The carry on for me serves as ‘spillage’ from luggage that won’t fit in my checked bag 😂 also make sure to pack pjs, a change of clothes and a toothbrush in your carry on JUST IN CASE your luggage gets lost. My dads bag got lost for 4 days in Singapore on our layover from Cambodia to Malaysia and he didn’t have a carry on so had to borrow my brothers clothes lol
runner and shin splint girl here! I had them very bad my first year of running, and I did everythingggg I could to help them out (my mom is a physical therapist so she had me on a good regimen of things to do), but it still didn’t work! her clinic put on a running form clinic, and I found out that it was actually my form that was giving me shin splints! ever since I learned how to adjust my form to be more optional, I have had any issues! (obviously still get aches and pains, but nothing that stretching and rolling out can’t fix) hope this gives you one more thing to consider as you’re trying to fix this! shin splints truly are the worst, so i’ll be praying that you’ll be running pain free soon!
I love this style of video. It feels so personal and cozy. My travel tips are passport wallet with pen and paper tickets. Pashmina or other lightweight but warm wrap for the flight. Snacks and empty water bottle to fill after security screening. A change of clothes and some toiletries (in case your luggage is lost/delayed)and some slip on shoes and warm socks (don’t go to the airplane bathroom in socks alone as the floor can be wet and gross). A couple of body and face wipes to freshen up when you arrive. I love having my iPad and own headphones. I try and save a really good book for the flight so that the time flies (pun intended!) when I’m reading. Consider eye drops and antihistamines. An eye mask is great if you plan to sleep on the flight and also for sleeping with jet lag. Neck pillows are good but a pain to carry if they don’t deflate after use. I think an AirTag is a great idea but have yet to purchase one.
Random thing I found out -koh isn't all natural. I use to think this & rave about it to everyone until some ppl would tell me it set off there cough & a shower installation person said koh is the worst on the joinery in showers 🫣 now I do 50/50 water & white vinegar with some essential oil & sometimes a dash of dish soap. So much better for every day use ☺️
rachell, i just wanna tell u that i read house of salt and sorrows, anatomy, house of roots and ruin, and immortality because of u. THEY ALL SO FUN TO readddd,❤❤❤ thank u for your amazing recommendations
Having done 17hr flights from Aus to Europe before my biggest tip is to drink as much water as possible! Stay hydrated!! Try to fill up your water bottle in the airport before you get on the plane. Always get a drink, ideally water, when the flight attendant comes around. You can always also go up and ask for more water from them, they can even fill up your water bottle on the plane!
Oh my goodness I saw Little Women on your TBR! 🤭 My absolute favourite book of all time, filled with so much love, wholesome and funny moments and life lessions! Can’t wait to see what you think of it! 😆
PLEASE meet up with bestie Sara when you are in NYC!! Also, an idea to pass the time on long flight(s) you should do a reading vlog on the plane like how many books can I read on my international flight!
The one piece of advice I have for packing a carry on is to pack your absolute essentials for 1 day in it. So like a days worth of clothes, hair brush, travel sized toothpaste, toothbrush, and other stuff like that. I’ve always done this in case my luggage gets lost so I have a days worth of things no matter what happens to my luggage.
Travel tip: Packing more is better than packing less! Depending on how long the trip is, bring 1-3 extra outfits (including socks, bra, etc.) This is in case it rains, you need a nicer outfit for an occasion during the trip, you sweat through the outfit, or if you just don’t like the outfits you packed originally. Also, bring your own shampoo, conditioner, body wash, and shower necessities with you. Some nice hotels usually have them included, but some either aren’t great or don’t have them. I would also bring your own hand soap for washing your hands! I go to nicer hotels whenever I vacation, but never once was there a soap dispenser! Only a bar of soap!
Shin splints: Deep tissue massage on the shins and calves, you should feel small knots that are the muscle fibre which need to be broken up. You can do this yourself using your thumb and deep pressure but it is very painful so easier to have someone else do it. Foam roll your quads and around your knees. Wear compression tights for your shins during the day, you can get them at rebel all sports. Do an ankle lock with the laces of your runners, Avoid concrete, run on grass or a track or train on the elliptical, avoid the treadmill. Foam roll and stretch your calves after running. Don't keep pushing through the pain, you can develop compartment syndrome which can require surgery.
I think the primary emotion that runs the control board changes depending on our phase of life. Joy is generally my controller which I've cultivated over a long period of time. But I lost my brother unexpectedly 7 months ago and sadness has been running my boars ever since. I'm in deep grief. But I know it's just a season. Joy will come back to the forefront for me in the future. It's a way of life and a perspective I've developed and exercised. So I know as my grief lessens, Joy will take over again.
please bring compression socks with you for long flights!! I did long flights recently & I regretted not having them because my ankles were SO swollen when the flights were over!!
When I last had shin splints I stopped for 6 months and then I bought new shoes (from a store that measures your feet and cadence) and continued to stretch before and after. This is just my experience but maybe there is so helpful advice in there haha
You can have good shoes and they still may not be the right shoes! I worked at a running shoe store (fleet feet) in the US and we did a gait analysis of a person running/walking to see how their feet move. Do you over-pronate, supinate, or neutral?! Depending on your gait you are fitting into shoes that will help correct. I had chin splints and went (as a customer) and the shoe I went with never gave me chin splints again! Hope this helps & you have a store like this in your area!
It’s nothing new, but I always recommended packing an extra set of clothes in your carry on, especially on international flights! Possibly even toothbrush, toothpaste, essential toiletries. If there is a luggage issue or you want to change clothes while traveling, it’s good to have it!
![BLACK BAG - Official Trailer [HD] - Only in Theaters March 14](http://i.ytimg.com/vi/Du0Xp8WX_7I/mqdefault.jpg)
PLEASE can we have a full reading journal flip through omg!!!
The no eggs/cookie baking fail and no cheese/cracker snack fail HIT SO HARD 😭
Your content is genuinely so comforting 🫶
I agree !
fellow shin splint girly! Coming from someone who has tried EVERYTHING (different shoes, dynamic stretches, etc), these are the best things I’ve found from over the years of running: epsom salt baths after runs, utilize stretching bands and rollers before and after runs, drinking TONS of water and electrolytes (trust me), and compression socks to give your shins and calves support!
I support all of these as an EX shin splint athlete.
these tips sound so helpful! im gonna try them out
i can also say that how you step is super important- making sure that you’re landing on the outer/ top edges rather than the inner/flat footed! gel shoe inserts help a ton!! xx
for me compression socks and ice afterwards really helped :)
The most important part is realizing it is shin splint and not just muscle soreness. I didn’t realize and had the shin splint for about three years whenever I walked more than a mile straight.
So exciting for first-time travel!! Something important for long-haul flights which I always pack is a little toiletry bag with a fresh pair of socks, underwear, a t-shirt, face cream, toothpaste, toothbrush, wet wipes, and deodorant. It's always good to freshen up halfway through your journey because your body naturally tends to sweat a little more when travelling🫶
check so your passport dont expire a few months after the trip. Some places dont accept passports that is about to expire in a few months. One thing that is good to bring is an adapter for your charger for the right outlet if the outlets are different than what you are used to:) Sorry for my bad english:)
Correct!
Generally is 6 months, but some countries don't even accept 3 months, I work at an airport and the amount of people that aren't allowed to travel for this reason is unbelievable.
my essentials for my flight to zurich from sydney was my kindle, portable charger and headphones that are noise cancelling were a MUST! flights are so loud so just listening to rain sounds with the noise cancelling feature made it seem more peaceful than it actually was lol
I’m a Child & Family Therapist and I had two AMAZING conversations with two of my kiddo clients about emotions after watching Inside Out 2! One of them was able to recognize that they feel the “character” anxiety all the time. Love what that movie is doing!!
i love when she makes these facetime videos. keep up the amazing work ❤❤
The scene you are describing at 11:30 made me cry so much!! I couldn't describe anxiety better than what they did in the movie. Such a good movie and so relatable even as an adult
I love bringing little face/body wipes to freshen up while traveling, feeling a little fresh makes all the difference!
girly i feel you SO MUCH with shin splints, i struggled with them really badly the first year i ran competitively. there were 4 main things i found that helped me, so hopefully they can help you too!!
1. compression sleeves- after i came back from my time off to heal i ran in calve compression sleeves that help with the pain, and they really helped! i got these super fun bright pink ones and they kinda became my thing and how my parents found me at big cross country meets haha. i don’t have to wear them anymore, but they helped me a ton when i had pain while running.
2. shoes- i know you said you have good supportive shoes, so here im more saying what my issue was in case anyone else needs to hear this. i went into a running store when i first started and got a pair, but when i went back for the compression sleeves got re-evaluated and found i over-pronate (meaning my ankles/feet turn in-ward while i run). this bad form caused a lot of the impact from running onto my shins, thus causing the shin splints. i was able to get inserts for my shoes i had then that helped and gave more support, then when i needed more shoes got a stability pair and haven’t looked back. i have the saucony guide 16s, and am on my 4th pair of this model. they basically have a post in the middle to keep me from turning in-ward, but also have good cushioning and aren’t super heavy for stability shoes so i highly recommend for anyone with my same issues.
3. strength training- you also mentioned this but it’s so important. i neglected it for so long but when i had to go to PT for my shin splints slowly started my strength journey. focus on single-leg exercises like RDLs, single leg calf raises, lunges, side squats, etc. single leg exercises are so good for runners because running is a single leg movement, and they help with muscle imbalances that lead to injuries. hip strengthening is also so important because it allows you to fully lift your legs off the ground, also helping with impact to your lower body that can cause shin splints. i also noticed a huge difference when i prioritized core exercises. a strong core allows you to keep your core/back straight and upright and over-all form which helps with the impact on your lower body, thus also helping with shin splints and injuries.
4. warm epsom salt baths- the. best. thing. ever. i swear these are what keep me from getting injured during xc&track when i have to race every week. epsom salt is so good for your muscles, especially if you get some that has magnesium. plus it’s a great way to wind down before bed and you can enjoy some un-interrupted reading time :)
sorry i know that was like a whole essay but i am the biggest running nerd (if you couldn’t already tell) and get so excited to see other runner girlies!! hope this helped and your shin splints get better, i know just how frustrating they are. happy running!
Hi bestie Rach! My immediate thought when seeing your hair in a half up, half down, was wow she is looking stunning! Absolutely suits you, really complimented your features xx
My husband and I are Americans who lived in Germany for 3 years, so we would travel by train, car, or plane a BUNCH! Our plane rides were at least 8 hours long; although, my husband once had an 11-hour flight from Europe to the middle of America.. so, we're pretty well versed in things that help with the long adventures. I'd say it's about the same as when you go on a long road trip :) I pack, essentially, the same things I would in a bag right beside me in the car.
So, typically, you get a suitcase, carryon, and a personal item. I would pack a couple changes of clothes in your carry on, just in case they lose your regular suitcase. I would also leave room in your carry on for souvenirs, as, for me, it would be more devastating to lose those on the way home than losing a pair of clothes I can rebuy at home if needed.
In your personal item (typically, we make this a backpack -I have one that hooks onto the suitcase, so it's easier when walking through the airport if I don't want it on my back) I would pack snacks, headphones, tablet, Kobo, books, and a water bottle to fill up AFTER security! Then, download some movies/shows onto your tablet in case you don't want to watch anything on their screens or...god forbid, their screen is broken! If you do like something on the screen you want to watch, you'll want to have wire headphones, not bluetooth so you can plug those in to the screen!
I LOVE having my AirFly on long haul flights! I got it off Amazon (it wasn’t too expensive) and you plug it into the headphone jack on the airplane screen. It connects via bluetooth to your airpods/wireless headphones and means you can use those rather than the crappy airplane earphones (which some airlines charge you for now!!) ❤
I've been an experienced traveler since I was little, but I've been navigating through flights and airports since I was 18.
I have yet to experience the booking and accommodation side of travelling, but I've internationally traveled about 6 hours, which is fairly long, ahaha.
My advice with packing is to make sure that you have a passport holder for your itinerary, flight seat documents, passports, and a pen - to name a few essentials. The important little things to put into an easy-to-grab item in your carry-on bag.
I remember struggling a lot to find even a pen to sign required travel slips (for returning and entering purposes), so knowing that everything is in one place is so reassuring 😊
Traveling is already extremely stressful, so the less stress you add, the better the journey 🤗
was just thinking about how much I liked your slicked back half up hair style when you said you weren't sure about it. trust me when I say, you look stunning
When I went from NYC to Aus last year I had Liquid IV for flights which helped keep me hydrating while flying for so long and was honestly a life saver the entire trip. I also washed my face, put on my moisturizer, and brushed my teeth before getting on the flight which really helped me feel like a person since you lose almost an entire day.
Your vids make it feel like we're besties everytime. Ilysm and youre so beautiful 💕💕
Also for shin splints! I love running as well but ive found mixing it with other cardio workouts such as swimming and biking really helps! the more consistently you do the workouts along with stretching and rolling your muscles, the more tolerable they get 💟 I still have mine, but sometimes i dont even notice them
I can recommend for your international flight to bring a few snacks, travel pillow and a small throw if you tend to always be cold. Have your passport, pen and itinerary in an accessible place. It gets stressful trying to find documents when you’re trying to get to a gate on time.
i started running seriously about a year ago and i think i’ve finally gotten rid of my shin splints. for me the main things that help are taking ibuprofen before my runs to prevent swelling in my shins and also icing them immediately after running. those could minimize the pain but unfortunately it took me an entire year of running consistently to strengthen my shins enough to where they don’t bother me at all anymore. keep pushing through i know how painful and frustrating it can be!
My essential things for long flights: compression stockings (I know it sounds lame but trust me it helps so much with feet/leg swelling), face cleanser and moisturiser, eye mask for sleeping, spare pair of clothes socks etc, neck pillow, chargers + adapter, and make sure to wear comfy shoes you can easily slip on and off! Love your videos Rach have been watching for YEARS ❤
I love the half up half down hairstyle!!! I think it looks so cute on you bestie 💗
I am watching your vlog on my TV and had to pause it and come to the comments RIGHT when you asked if we like the slicked back half up half down. Girl I love it! I was thinking the whole video how cute your hair is and that I love the length! Like it’s a perfect length and is so pretty! And so is the half up half down slick back. But I always love what you do with your hair.
I’ve never thought your hair is thin
If you ever don’t have eggs, ground flax and water is my favourite egg replacement!! There other options too that might be more readily available but the ground flax is my favourite as a girlie who’s allergic to eggs 🫶🏻
Literally obsessed with your half up half down hair!! I promise it looks phenomenal :)
For long haul flights my biggest advice is two types of headphones! I like to use over ear noice cancelling ones, but after a few hours they start to hurt the top of my head so I switch to my AirPods, but these usually die after about 2 hours so I switch back and forth!
Slick half up was cute! If you’re unsure try messing with the amount of hair grabbed. Sometimes i start pulling from the sides higher up so i have more hanging lose in front 😊
I also struggled with shin splints SUPER bad when I started running in January and they started like as soon as I started running. They were also the only thing keeping me from running farther. I felt the exact same way so I’m happy to know I’m not alone🫶🏼The shoes that work for me and the Newbalance Fresh Foam X. They are very cushiony and have a wide base. Rest until your shin splints are gone. Start fresh. Work on your form!! That’s super important. And most of all, just push through. There were times I felt like I couldn’t walk bc they were so bad. Now 7 months in my splints are minimal. Stay the course girlie!! You got this🤍
I totally empathise with your shin splints getting in the way of your running goals. Pain in the instep of my foot (my plantar fascia) flares up randomly even though I'm following recommendations. So frustrating, but luckily I enjoy lifting and yoga as well so I’m doing more of that. I hope you get some relief and are able to run with less discomfort!
I got shin splints at the beginning of my half marathon training. It’s not always the shoes, but I do recommend going to a running store so they can analyze your arch, the way you run, etc and recommend the best shoes for you. It doesn’t mean you need to buy, but you can make more informed decisions about the shoes you already have. Focus on foam rolling, Achilles stretches, calf raises in the gym. I also recommend to walk the rest of the distance of your run when your shins start hurting. So if I had a two mile run planned, and I could only make it through .75 miles, I would walk 1.25 miles left. You can also stop mid run and stretch again as many times as you need!
I also got shin splints when I was running and was so surprised when I strapped them and it helped so much! This alone prob won’t help but if you have some recovery time, and also stretch and strap you might notice a difference ❤
i’ve never actually had this happen, but as an anxious travel girly i always pack an extra set of clothes and a small toiletries bag in my carryon JUST IN CASE my checked baggage gets lost. i can’t wait to see all your travel content & i hope you have the bestest time!!!!
hey! im not a doctor (yet) but i worked at a speciality running store and we had many people come in with shin splints and we recommended them to invent in stability shoes (ex. like hoka arahis or on cloud runners) or get fitted for some insoles that keep your feet in the correct position which you are running
Hiiii, I recently traveled from the U.S. to New Zealand and Australia. I think one flight was 16 hours. The first thing I will suggest if possible is to pay the extra fee for exit row seating. My cousin and I were able to put her suitcase on the ground and use it as a foot rest which was super helpful. Also I brought a seat cushion which helped my lower back a ton. Lastly is a good eye mask that has cushion to black out any light & your noise cancelling headphones. I was in the middle seat of an exit row but with these things I was able to get around 9 hours of sleep which was amazing!!!
BRING MULTIPLE PORTABLE CHARGERS AND ADAPTERS (bc sometimes the charging ports are different in different places)
Rachel I’ve dealt with shin splints the past 3-4 years. In Australia since it’s your winter, the cold can make shin splints worse. Whenever I got shin splints it was always when fall transitioned to winter. Then as winter went to spring they slowly would go away. For stretches the ones that help me are reverse toe ups. So you start with both feet on the ground standing up. Then you lift only your toes up. Keep your heels on the ground and you can feel your shins being stretched. It’s amazing!!! Also wearing compression calf socks (the ones that go to below your knees) while running will help with the pain. Lastly, this one is going to suck….but icing out your shins. Get little baby water cups and freeze them. After your runs ice out your shins by applying pressure and moving the ice up and down your shins. You will cry but it’s super relieving and recommended by doctors. I hope this helps and will pray for your shins to recover 🙏🏽🙏🏽
Love this video! A little exercise to help with shin splints is to walk backwards uphill, no idea the science behind it but it’s something I was taught a few years ago to help clients with shin splints! 🥰
Girl I would highly recommend a sheet face mask or eye masks! I bring eye masks on my trips and leave them on while I’m on the plane for so long and they saved my skin. The plane dries me out like hell so I needed them💖
Oooohhhh how exciting planning a trip!
I highly recommend doing hydrating sheet mask (close to landing) + overnight sleep mask while you’re on the flight (ie Laneige makes the best one) your skin will thank you for it. Your regular moisturizer won’t be enough for how dry you will feel during the flight.
Hey girl, I’m in track and field and had really bad shin splints too and something that really helped me was rolling the leg muscles out before and after running with a foam roller. Hope this helps❤
Love having a new video to watch after a work day that was a lot longer than expected!
Girl I was just thinking to myself ‘I love her hair in this half up half down situation’ stunning 😍
I travel all the time, you NEED an outlet adapter (for every country you stop in), your favourite over the counter meds (headache, stomach ache, etc.), and an empty water bottle in your carry on (theres water fountains in all airports that are free)!
i personally love your half up half down!!!!! you look so good! love you rachel❤❤
Your vlogs are genuinely my fav thing ever
rach's vlogs are so comforting ❤💕like a warm hug xx
hey! i also am a shin splint bestie and the main thing that has impacted them was TONS of stretching (before and after runs), TONS OF water, running intervals, and also ICE! just trust me if you ice the shin splints, it will help so so much! i hope your shins heal
COMPRESSION SLEEVE for shin splints!!!!! I started running last year and it was sooooo painful and I got a compression calve sleeve off of Amazon and it made a huge difference. It allowed me to finish my runs with little to no pain a majority of the time!!! Ice baths & stretching as well!🩷🩷
I have had shin splints for years on and off, and no matter how much I rest or take time off. They always come back. Even if I run 15metres they are SO PAINFUL. literally tried everything!!
I found that definitely strengthening lower leg muscles and calves were a big one to improve them!! BUT the number one thing was to go to a proper physio, I tried in the past to go to a physio but it didn’t help. But I been going to a proper sports physio and being doing dry needling in my calves and specific physio execrises and they have GONE!! never thought I see the day 😂😂. I would definitely recommend girl ❤️❤️❤️
I just saw Inside Out 2 as well and loved it! It’s obviously fictional but it was such a good picture of what anxiety can do to your brain
14:00 I have this too, so frustrating!! I started running 3 weeks ago, the first 2 runs went fine and I actually enjoyed it, and then on the third run I immediately got really bad shin splints. Just standing or walking for 5 mins already hurt so I didn't run for 2 weeks. Then I tried it again and during the run it was fine but the next day the shin splints were back. I think I'm just gonna give up on running for now and go back to long walks (which I usually always do and also really enjoy) but it does make me sad because I was so excited to enter my running era :(
Fellow aussie girly here - I HIGHLY reccomend the kmart storage tubs with windows so you can open them from the side AND top, that way you don't have to take stuff off the top of your storage pile to get to your things in storage
Best thing I got for my Auckland to San Francisco flight was one of those little foot swings! As a short girlie it's tough being on a long haul flight especially if you're stuck in the middle seat. They sell them at a lot of places that do travel things. You basically hang it off the supports on the tray table and it's a little hammock for your feet! I liked having it quite high so I could have my feet up then if I wanted my feet down I could just slip out of it. Best thing ever!!!
Shin splints can also be caused by how you run. Does your heel hit the ground first or your forefoot? You want to aim to land on your forefoot and for your foot to land underneath your hip (e.g. not landing ahead of your body). Overstriding and heel striking can put a lot more pressure down the front of your leg.
I just saw a podiatrist about shin splints! 2 things she mentioned to me about main causes for them are over-pronation (which is definitely worth looking into so u can get the right support !!) and tight calves
I have been a long distance runner for gosh at least 12 years now and when I entered my late 20s I ran into similar issues with my shin splints!! You got it when you mentioned strength training but also what completely helped was getting custom arch supports from my local Podiatrist!! GAME CHANGER - no shin splints, knees and hips feel better. It took a while for those arch supports to come in so I just rested, stretched and strength training during that time off. I have had them for about 6 months now and no issues🙌🏼
Always always pack a spare set of clothes in your carry on!! Just in case your checked luggage gets lost, you don’t have to be in your travel clothes for so long!
I've never related to anything more than you being fully prepared to make cookies and not having eggs and being depressed. That is me in a nutshell
You might have already thought of this, but make sure you have a power adapter with the correct plugs on it for when you travel!
Try having your running gait analyzed at a specialty running store. They recommended the ideal type of shoe for me and it completely helped my shin splints.
I leave room in my carryon for a little fannypack that has a few snacks, my kindle, my headphones and chargers - basically the essentials for the flight itself and then when I go to put my luggage in the overhead bin I pull out that fanny pack and clip it to the tray table in front of me so I can minimize needing to get up and open the overhead bin during the flight!
I'm a psychologist at a university counseling center and ever since I saw Inside Out 2, I've been giving it as therapy homework (if reasonable) lol. Inside Out is a fantastic movie but I loved how the second movie introduced more complexity and explained things like the sense of self and core thoughts in a creative way. And I love, love, love Ennui being represented because it's my favorite emotion ever since learning about it in Gilmore Girls many moons ago, lol.
Have a wonderful week bestie 💖 We’re proud of you always and love you
Athelete's Foot stores can assess your gait to help with the right shoes. When I had shin splints it turned out I needed more cushioning and support under the front of my feet, so I got the ASICS Gel Kayano and it made a huge difference compared to my other shoes 😊
I love chatty vlogs too! But totally understand the overthinking of it. I overthink it as well and I end up editing out a lot of my chattyness on my vlogs because I’ve been told that my videos are too long so now I overthink. But I think that when you have found your people they won’t care and they’ll love to hear everything you have to say! Love your videos ❤❤❤
I just truly love you. I drop everything when you've uploaded! My emotion in charge is Anxiety.
I’m someone who’s flown from the Aus to the US a few times- as well as throughout Asia.
The best advice I have is that you most likely won’t want to get anything out of the overhead cabin - as someone with social anxiety I hate feeling like an inconvenience so I pack everything i NEED in my handbag/ under seat luggage.
Kindle over physical books any day - turning the light on is a massive stressed for me.
The carry on for me serves as ‘spillage’ from luggage that won’t fit in my checked bag 😂 also make sure to pack pjs, a change of clothes and a toothbrush in your carry on JUST IN CASE your luggage gets lost. My dads bag got lost for 4 days in Singapore on our layover from Cambodia to Malaysia and he didn’t have a carry on so had to borrow my brothers clothes lol
Firefly Lane was the first book to ever make me sob!! It’s so good, can’t wait to hear your thoughts on it!
runner and shin splint girl here! I had them very bad my first year of running, and I did everythingggg I could to help them out (my mom is a physical therapist so she had me on a good regimen of things to do), but it still didn’t work! her clinic put on a running form clinic, and I found out that it was actually my form that was giving me shin splints! ever since I learned how to adjust my form to be more optional, I have had any issues! (obviously still get aches and pains, but nothing that stretching and rolling out can’t fix) hope this gives you one more thing to consider as you’re trying to fix this! shin splints truly are the worst, so i’ll be praying that you’ll be running pain free soon!
You are such a sweet human and friend❤❤❤
I also really enjoy getting to know the surroundings of the place you‘re visiting so you won’t feel as lost 😂
Would highly recommend packing an extra set of clothes in your carry on in case your checked bags get delayed ❤️
I love this style of video. It feels so personal and cozy.
My travel tips are passport wallet with pen and paper tickets. Pashmina or other lightweight but warm wrap for the flight. Snacks and empty water bottle to fill after security screening. A change of clothes and some toiletries (in case your luggage is lost/delayed)and some slip on shoes and warm socks (don’t go to the airplane bathroom in socks alone as the floor can be wet and gross). A couple of body and face wipes to freshen up when you arrive. I love having my iPad and own headphones. I try and save a really good book for the flight so that the time flies (pun intended!) when I’m reading. Consider eye drops and antihistamines. An eye mask is great if you plan to sleep on the flight and also for sleeping with jet lag.
Neck pillows are good but a pain to carry if they don’t deflate after use.
I think an AirTag is a great idea but have yet to purchase one.
Random thing I found out -koh isn't all natural. I use to think this & rave about it to everyone until some ppl would tell me it set off there cough & a shower installation person said koh is the worst on the joinery in showers 🫣 now I do 50/50 water & white vinegar with some essential oil & sometimes a dash of dish soap. So much better for every day use ☺️
rachell, i just wanna tell u that i read house of salt and sorrows, anatomy, house of roots and ruin, and immortality because of u. THEY ALL SO FUN TO readddd,❤❤❤ thank u for your amazing recommendations
Having done 17hr flights from Aus to Europe before my biggest tip is to drink as much water as possible! Stay hydrated!! Try to fill up your water bottle in the airport before you get on the plane. Always get a drink, ideally water, when the flight attendant comes around. You can always also go up and ask for more water from them, they can even fill up your water bottle on the plane!
Oh my goodness I saw Little Women on your TBR! 🤭 My absolute favourite book of all time, filled with so much love, wholesome and funny moments and life lessions! Can’t wait to see what you think of it! 😆
PLEASE meet up with bestie Sara when you are in NYC!! Also, an idea to pass the time on long flight(s) you should do a reading vlog on the plane like how many books can I read on my international flight!
Your weekly vlogs are my fav! 🫶 have a good week ❤
Always love your vlogs 🫶🏻
Try compression sleeves that go over your shins, they really help!
Everyone sit down Rachel posted!!!!!!
The one piece of advice I have for packing a carry on is to pack your absolute essentials for 1 day in it. So like a days worth of clothes, hair brush, travel sized toothpaste, toothbrush, and other stuff like that. I’ve always done this in case my luggage gets lost so I have a days worth of things no matter what happens to my luggage.
Travel tip:
Packing more is better than packing less! Depending on how long the trip is, bring 1-3 extra outfits (including socks, bra, etc.) This is in case it rains, you need a nicer outfit for an occasion during the trip, you sweat through the outfit, or if you just don’t like the outfits you packed originally. Also, bring your own shampoo, conditioner, body wash, and shower necessities with you. Some nice hotels usually have them included, but some either aren’t great or don’t have them. I would also bring your own hand soap for washing your hands! I go to nicer hotels whenever I vacation, but never once was there a soap dispenser! Only a bar of soap!
I'm in the same boat with the half up half down style but I think it looks really great on you ! :)
omg i remember when i first started running, I had shin splints for like 3 months lol
Shin splints: Deep tissue massage on the shins and calves, you should feel small knots that are the muscle fibre which need to be broken up. You can do this yourself using your thumb and deep pressure but it is very painful so easier to have someone else do it. Foam roll your quads and around your knees. Wear compression tights for your shins during the day, you can get them at rebel all sports. Do an ankle lock with the laces of your runners, Avoid concrete, run on grass or a track or train on the elliptical, avoid the treadmill. Foam roll and stretch your calves after running. Don't keep pushing through the pain, you can develop compartment syndrome which can require surgery.
Always my favourite videos as well as your doing book stuff for a week! Thank you for doing these ahh❤❤❤
I actually love this hairstyle on you! and I also love chatty vlogs🌻🫶
I feel you whole heartedly with the shin splints!! :(
I think the primary emotion that runs the control board changes depending on our phase of life. Joy is generally my controller which I've cultivated over a long period of time. But I lost my brother unexpectedly 7 months ago and sadness has been running my boars ever since. I'm in deep grief. But I know it's just a season. Joy will come back to the forefront for me in the future. It's a way of life and a perspective I've developed and exercised. So I know as my grief lessens, Joy will take over again.
my sister gets shin splints, best thing she did that helped was strap up or wrap with bandage or wear compression socks
please bring compression socks with you for long flights!! I did long flights recently & I regretted not having them because my ankles were SO swollen when the flights were over!!
I recognize myself so much in you. I find that we have a lot of similarities. and my best friend tells me I look like you (not physically)
When I last had shin splints I stopped for 6 months and then I bought new shoes (from a store that measures your feet and cadence) and continued to stretch before and after. This is just my experience but maybe there is so helpful advice in there haha
Watched this while making some new homemade desserts tonight🥰🍓🫐
You can have good shoes and they still may not be the right shoes! I worked at a running shoe store (fleet feet) in the US and we did a gait analysis of a person running/walking to see how their feet move. Do you over-pronate, supinate, or neutral?! Depending on your gait you are fitting into shoes that will help correct. I had chin splints and went (as a customer) and the shoe I went with never gave me chin splints again! Hope this helps & you have a store like this in your area!
It’s nothing new, but I always recommended packing an extra set of clothes in your carry on, especially on international flights! Possibly even toothbrush, toothpaste, essential toiletries. If there is a luggage issue or you want to change clothes while traveling, it’s good to have it!
Yay I just love when you post❤