Shin Splints

Sandyc3838

I walk/run on my treadmill 6 days a week. I actually began by only walking for 30 minutes, but then added running for a minute and a half every 4 minutes. After doing that for a few weeks, I changed it up by walking, then jogging, then increasing the incline then back to walking, etc. I walk around 3.8 mph and run at 6 mph. I incline to 4. Well, now I'm having problems with shin splints. I have to believe it began when I started increasing the incline. I went out and bought a new pair of running shoes (good shoes - not just normal shoes; bought them at a running store), but the shin splints aren't improving. I will say that they are a tiny bit better, but it's been over a week with the new shoes. I also stopped increasing the incline and for awhile, stopped running. I only took 2 days off completely because I was fearful I would lose everything I have done so far. I've been doing all of this for about 3 months now and have lost 20 lbs (lost 6 prior to joining MFP). I eat really well - fruits, veggies and lean protein - but this is really annoying me. Any suggestions on what I need to do?? I have 6 lbs left to lose.

jweidner33

http://www.sparkpeople.com/resource/fitness_articles.asp?id=611


I used to get them when I played basketball with friends. Stretching the calf muscles helped me a lot

JDNOX

I used to get them when i was playing soccer. Afterwards I would take cold compresses to them for 20 minutes then warm ones for 20 minutes and they woudl go away. This usually happened at the begining of the season and eventually they worked them selfs out but the compresses workd nicely. If the pain go bad during the sessions I would lean over and point my toe upwards as much as i could and it seemed to relief the pain for small periods of time. I hope that helps. It did for me. If not maybe your local trainer or doctor could suggest something.

bstamps12

I know it stinks, but I have to suggest not running for at least a week. Try walking, biking, etc. just no big impact for a week. That's the minimum that it takes for shins to heel. When you start back, ice your shins after you run. Your cardio probably built up quicker than your legs did, thus causing the shin splints.

Also, did you get fitted for the running shoes? Even though they are high quality, you need to make sure they fit the way your foot strikes the ground, the way you turn your foot, etc. I had high quality shoes but wasn't fitted for them and I got shin splints constantly until I got fitted for some shoes that were good for overpronation and a heel strike. I didn't even know what that meant until I got fitted.

Finally, search on the board (use the search button next to my topics, signature, search) for shin splints. You'll find lots of good info.

carolynmittens

ice them each night, do lots of pointing and flexing of the toes with your legs stretched out in front of you, get your running form checked by a professional and then look into minimalist footwear.

psych101

Aargh shin splints were my worst nightmare when I first started running. I cant' say that I've ever had them really bad, but I've felt some twinges now and then. I make sure I stretch my calf muscles fully each and every time after I work out. I walk on my tip toes for a bit, I walk on my heels for a bit more, I do this weird lean your knee against a wall thing as well (YouTube has some great vids) and if it gets real bad then I ice them down at night too.

Did your running store have a return policy? Mine did if I experienced any issues or pain I could have my gait re-analysed and swap my shoes within 30days.

Good luck!

greenhydrangea

I agree that stretching is good. I found a blog online, http://www.coolrunning.com/engine/2/2_5/196.shtml

Worked for me. and check out the blog called "banana running", the exercises she recommended helped me with another problem: Peroneus Longus Stretch

Sandyc3838

Thanks everyone for the suggestions. I have been putting ice packs on my shins after I walk/run, but decided today to only walk. I hate the fact that I feel like I'm going backwards in my progress, but I have to do something about this because I've been told that if I continue, I could end up with stress fractures and that doesn't sound like much fun. So, I do plan on backing off - maybe just a nice 3.5 mph walk for 30 minutes or so each day for a week. I'll continue to ice and see how I am in a week.

As far as the shoes - the guy did have me stand without shoes or socks so that he could look at my feet. He said that I pronate on my right foot more than my left and fit me for shoes that have a stabilization bar in the arch. They feel pretty good, but are taking some time to get used to. He did not watch me walk or run in them, and I can see now where that might be beneficial. I'd love to go to the podiatrist to be fitted properly for orthodics, but my insurance covers them but only after my deductible is met, which none of it has at this point, and I don't happen to have $360+ laying around right now for them. The shoes sounded like a more practical thing at this time.

Again, thanks for the help! I kinda think I'll be on this website for many, many years since I now realize the importance of eating right and exercise. This keeps me so honest!!!