Shin Splits

luulu1999

OK, If I take off about a week from running...it would be a week from Monday so a little more than a week will they be gone??? Also when I do start back running what are good preventive measures to keep them from coming back? and stretches

BrianSharpe

One of the best ways to prevent them is to strengthen your calf muscles - calf raises.

The other way to prevent them (assuming you're not experiencing footwear issues) is to build up distances gradually and keep your pace slow. Some people have found that compression sleeves and socks offer some relief too.

http://www.webmd.com/fitness-exercise/shin-splints

jacksonpt

Make sure you aren't over-stressing your legs. Proper shoes, good running stride, appropriate speed/distance for your ability, sufficient rest, etc.

4legsRbetterthan2

I got really bad shin splints when I first started running (Very beginner runner about a year and a half ago, got them bad enough to make me quite for several months)For me I mix trail running and road running together now and it helps me alot to go on a softer surface some of the time. I also noticed a huge difference when I backed off on pace and stride alot. I started running with intervals like the c25k does and its a good way to start but I was trying to run way to fast and with a larger stride than I should. I go alot slower and use little strides that are comefortable for me now and can last alot longer.

luulu1999

I got really bad shin splints when I first started running (Very beginner runner about a year and a half ago, got them bad enough to make me quite for several months)For me I mix trail running and road running together now and it helps me alot to go on a softer surface some of the time. I also noticed a huge difference when I backed off on pace and stride alot. I started running with intervals like the c25k does and its a good way to start but I was trying to run way to fast and with a larger stride than I should. I go alot slower and use little strides that are comefortable for me now and can last alot longer.

I am a very beginner runner now and have started out with teh C25K and I think a lot of my problem is I try to run way to fast, I don't have a large stride but I also think I run flat footed and smack the ground hard with my feet, Im going to take a week and a half off and get some insoles so I am hoping that will help!! I really like to run and have my first 5k coming the end of October

__Di__

OK, If I take off about a week from running...it would be a week from Monday so a little more than a week will they be gone??? Also when I do start back running what are good preventive measures to keep them from coming back? and stretches

Sorbothane Insoles are excellent, they are expensive but have a life of 10 years absorbing 80-90% of the shock.

Correct fitting trainers help too. Scrunched up toes in trainers tense up the lower leg and causes tension and splints are often the result.

Running on softer ground such as grass, sand or dirt tracks are much, much better than pavement or tarmac/asphalt.

Cherimoose

Here is a good, short video on "how to run":
http://www.youtube.com/watch?v=8XiwtiDTlYU

What shoes do you wear (make & model)?

FrnkLft

I'm told that with a good pair of running shoes you can avoid these and run a bit differently, but I learned how to run back in JROTC wearing hand-me-down boots with no insole. The method we used was to run, first landing on the ball of your feet to lessen impact on your heels. That method helped a lot.

Now, if you take a week off, that should be enough to heal up. Maybe less time even. Just remember it comes from landing hard on your heels, so mitigate that and make sure you're not over reaching in your training.

Mrsallypants

Reverse calf raises to strengthen the tibialis anterior and calf raises to prevent a strength imbalance.

Always stretch the front of your calf along with other leg muscles, warm up properly, and wear proper shoes as mentioned before.

CassandraBurgos83

This is one of the reasons I generally do not like running, but here for some advice

action_figure

Google "Runner's World Build a Better Knee" for strengthening exercises. Figure out a good stretching routine. Go to a real running store and have them film you running barefoot on their treadmill. They can analyze your stride and recommend the proper shoe for your running style. STOP HEEL STRIKING. Consider whether a minimalist type shoe would work for you. Increase time and distance slowly. Incorporate drop down weeks into your running as well as your strength training. Edit: Buy and figure out how to use a foam roller NOW. Learn from my fail.

luulu1999

My week off def helped, I also got some new shoes, and some insoles with shock absorbers, I don't know if it was just one or all three but I have completed a week of C25K and very little pain while im running and none afterwards, I was really excited and I have put up some of my better times

FrnkLft

Hey, another thing that came to mind... back when I was running, I would run on grass beside the road/sidewalk.

I know people hate doing this because it seems harder, but you adjust pretty quick, and it's good for preventing repetative stress injuries because each step is a bit different due to how uneven the ground can be.

There is a higher likelyhood for other kinds of injuries though, if you're not *paying attention*. I found running like this to be a lot more interesting though, gave me something to do while running and was much more exciting (as far as running goes). I recommend you give it a shot, just like I said, make sure you're looking at the ground in front of you to make sure you don't trip or step with your knees locked into a hole or dip (never happened to me actually, I loved it).

Stage14

Google "Runner's World Build a Better Knee" for strengthening exercises. Figure out a good stretching routine. Go to a real running store and have them film you running barefoot on their treadmill. They can analyze your stride and recommend the proper shoe for your running style. STOP HEEL STRIKING. Consider whether a minimalist type shoe would work for you. Increase time and distance slowly. Incorporate drop down weeks into your running as well as your strength training. Edit: Buy and figure out how to use a foam roller NOW. Learn from my fail.

Oh, yes! I completely forgot to mention getting a foam roller, but they are amazing evil little creatures that help so much.

Rai007

U are just getting used to it.