Shin splints - any improvement after weight loss?

MarlaVSings

A few months ago I signed up for crossfit. One of the few injuries I got was shin splints. I have never had them before and they are incredibly stubborn. I was basically medicating myself around the clock for almost 2 weeks and they never went away.

So I had to take a few months off and just started my first week of T25 and I feel them coming back a bit. I'm gonna dial back the higher impact and that should help, but this is just annoying me. I was wondering if anyone had issues with them and can offer advice on how to treat them? Also if you have lost weight, has it improved and were you able to increase the intensity of your workouts?

vanguardfitness

The only way I got rid of mine were custom made orthotics. I apparently have been born with flat feet.

Although I do have to say, when I was 155lbs I never had an issue with running and shin splints. But at 200ish I did. Although I did have crappy shoes too when I was 200lbs (used them for both running and lifting - bad idea).

Anyway I don't run anymore or do anything high impact. From what I remember it was a real pain in the *kitten* stretching that part of the body.

So, yeah, check your arches and footwear if you haven't

kaotik26

My issue with shin splints was running. I pretty much ended up in Physical Therapy because my tibias were beginning to fracture. They told me it is cause by a muscle in the calf that is not as strong as the rest of the muscles in the leg. This causes pulling on the tibia and that's why they were fracturing. I think losing weight helped ( I was 200lbs at the time) but I also worked really hard on strengthening my calf muscles (like calf raises), as well as low impact exercise and rest.

edwardkim85

I also had shin splints when I first exercised. Just on my left side.

I was told it's muscle imbalance from certain parts being 'stroner' than the rest.

I foam rolled it religiously while working on calf raises and walking (incline) on treadmill.

I then joined crossfit. Box jumps, everything is fine.

Avoid box jumps / running and high impact exercises.

Stick to rowing , olympic lifts, hspu, what not. Don't even skip.

Work on your calf muscle strength and imbalance on your own time. It'll get better.

JUDDDing

Maybe start out a bit slower?


Yeah, you have 100 pounds that you want to lose, but the really key part is that you keep getting hurt.

Maybe some walking for a couple weeks? Follow that up with some interval runs/c25k style or something?

IMO, that points to needing to do some additional training to get your body ready before you get to high intensity workouts.

http://strengthrunning.com/2010/07/how-to-get-rid-of-shinsplints/

^This article covers everything else pretty well I think.

MarlaVSings

Well I quit CF for now, I'd like to go back when I get to goal weight. I had to take 2 months off any impact exercise to my lower legs because I was in so much pain.

Right now I'm planning on sticking with T25 and losing a good amount of weight before I progress to any increased impact workouts. I'd love to take up running and plan to down the line and I'm wondering if other people were able to after losing weight or if their legs kept acting up even after losing a good amount of weight.

kaotik26

I'm not sure if you have done it before but if you want to start running try the C25K. I used it on my phone and it starts you out on a walk run basis to improve your running speed and ability. Walk to run progression is what I did when my legs were so bad.

acpgee

Please see a professional.

I had shin splints when I was running cross country as a teenager and I was very light back then. I was told way back when that the problems stemmed from strength imbalances between different muscle groups in the lower legs. For me, calves were too tight and shins were too weak so I was prescribe calf stretches and ankle raises.

ashenriver

I am not a heavy person by any means and whenever I try to run (and yes the c25k) I get shin splints. It was so bad in the summer that it hurt just to walk normally. I took the rest of summer and fall off from running and have been trying it again the last few weeks, I can feel them coming back.

I have come to the conclusion that I may never run (but I swim, ski, skate, and bike).

I have heard that getting really good shoes will help as well.

I may talk to my physiotherapist next time I see her.

cassandrac1983

I had brutal shin splints when I first started to run. I've lost over 60lbs, but I think the problem was more that my legs were simply not used to doing anything. As I got stronger, they went away.

Make sure you're wearing the right shoes for your feet as well! Good luck!

csk0018

When I first attempted the Couch25K a couple of years ago and was a lot heavier, I suffered from shin splints regularly. I think those and the side stitches made me stop running after I ran my first 5K. I tried running again to train for a 5K last Thanksgiving and I've noticed I didn't have shin splints or side stitches. I think that being lighter has helped me but I also think that taking 2 spin classes a week has helped strengthen the muscles in my legs and helped me learn to breath properly while doing strenuous exercise.

MarlaVSings

I've actually been considering seeing a professional. It's been months so I feel even though the pain is not as bad as it was at first I feel it's been too long. Thanks for sharing your experience.