I dont know what to do about my shins

Makoce

Im at the end of level 2 for 30 day shred, but ever since mid-level 1 i have gotten what I think are shin splints.
They hurt so bad! I've grit my teeth this long, but it's overwhelmingly painful.

Ive tried resting, elevating, and icing but it just goes away and immediately comes back when I re-start the program.

Ive tried doing it barefoot, in socks, in regular shoes, and in expensive jogging shoes. Nothing helps.

Exercise is new to me, Im about to fall off the wagon because of this pain...


Anyone else encounter this problem doing 30ds?

JudyB21

I have it from running! I rested up for 2 months but its back with a vengeance!! I have no clue what to do either as have tried icing and resting. Physio may be my next stop as my knees are hurting now!! (got a half marathon to run in Sept so need to get running asap).

Makoce

I have it from running! I rested up for 2 months but its back with a vengeance!! I have no clue what to do either as have tried icing and resting. Physio may be my next stop as my knees are hurting now!! (got a half marathon to run in Sept so need to get running asap).

It's so frustrating, right!
If you find anything that helps let me know!

justagirlgeek

Have either of you actually gone to a running store to get fitted for shoes?
The right shoes will make a huge difference.

Makoce

Have either of you actually gone to a running store to get fitted for shoes?
The right shoes will make a huge difference.

Arn't those really expensive though?
I got a expensive pair of running shoes at a garage sale for 10$...
Im unemployed and really dont have to money to drop 80$ on shoes for a 20 minute workout

justagirlgeek

You don't have to buy at the running store.
Get fitted, have your gait analysed (all free). Then you'll know what type if shoes you need and can comparison shop online or at different stores.

And if you're working out in secondhand shoes, please, please stop. You're going to injure yourself.

Kaziegirlx

i recommend going to a doctor to be a 100% sure of what is wrong with your shins, but it it is splints id recommend once the pain comes sit down or decrease your speed your running/ walking as splints can cause serious injuries, also try icing your leg very often and sometimes a strap can work around your lower leg as it reduces muscle movement which may ease the pain, alternatively you could take aspirin to ease the pain, i would also suggested an athletic sole for your runners this could reduce the hard impact between your foot and the hard ground but i would recommend to stay off cement, a running track or grass will put your feet and legs under less stress or if the pain is to overwhelming you could take up swimming instead, also don't run on hills, i also recommend stretching before and after workouts, but most of all go to your doctor or a sports clinic to be sure its splints, hope that help:)

ncl1313

I get shin splints when I run on pavement and have horrible problems with pain in my feet, especially after high intensity cardio workouts with a lot of back and forth motions or balance stuff. I've seen an ortho about it...no stress fractures or anything like that. He just said I need to lose weight (well DUH) and have good shoes with insoles, good stretching and RICE after every workout. Some days are better than others. Definitely sucks, though. It's hard to keep up your motivation when you're in pain.

SJLS2013

I am lactose intolerance and get terrible shin splints if I don't get enough calcium.

I usually supplement with tablets if they start being a problem and it stops it really quickly.

Make sure you get plenty of calcium in your diet. I also got told by my Dr it can be made worse by running on an incline.

MySlimGoals

I get them when I run, but I know from previous experience that when I am lighter I don't get them. I would suggest you do something lower impact until you are light enough for your shins to take your weight without giving you shin splints. I do heaps and heaps of walking - several hours at a time and it really works very well. I'm sure you could not run as long - I certainly cannot right now, so walking is probably the best thing. I'm in a walking group where I live that has interesting treks up hills near where I live, and I also currently have a job that requires a fair bit of walking and the weight is starting to come off. If walking is also too hard, then go to the pool and get an aqua jogging belt on (they should hire them out) and do a couple of hours at a time of jogging round in the pool.

Makoce

I live rural middle of no where and it's winter -- no pools for miles and miles!

Also guys this isn't from me running, I don't run -- it's from doing Jillian Michaels 30 day shred
I think it's from doing the cardo portions that have any jumping.

kaekencoffee

FOUND A SOLUTION THAT WORKS FOR ME! Hey all! Yes, I too, get shin splints. I buy good runners (fitted at a 'running' shop), have taken running clinics, etc...
What I found works for me is to stretch before I do any workout. I put my left leg behind me, toe into the ground and pulled my heal toward me, stretching out my shin. Then I do the same thing for the other foot. I do that a couple times on each leg and it really seems to help me. The other exercise I do (kinda hard to explain) is cross my left leg in front of my right, toe on the ground and then press my right leg into my left calf. Hold for 30 secs, then switch legs. This works for me and I've now had WAY less shin splints!
Good luck everyone!

Oh, I do these with my runners on!

__Di__

Im at the end of level 2 for 30 day shred, but ever since mid-level 1 i have gotten what I think are shin splints.
They hurt so bad! I've grit my teeth this long, but it's overwhelmingly painful.

Ive tried resting, elevating, and icing but it just goes away and immediately comes back when I re-start the program.

Ive tried doing it barefoot, in socks, in regular shoes, and in expensive jogging shoes. Nothing helps.

Exercise is new to me, Im about to fall off the wagon because of this pain...


Anyone else encounter this problem doing 30ds?

Go to a specialist running shop and get your running gait analysed. Then take their advice regarding the correct running shoes.

If your present shoes are too small, you will be tensing your toes up and that will travel to your shins, this doesn't help splints in any way and will make it worse as does running on hard ground too fast.

sophi135

There are exercises that you can do to strengthen the muscles in your shins, I don't know if it actually works though. There are video's on youtube about it. Hope this helps!

ncl1313

I haven't done 30DS, but is there a lot of jumping or hopping, or frequent changes of weight-bearing leg? The only thing you can really do is stretch and RICE. And, maybe take a few days to let them heal and then back up a couple days in the workout. I know it delays the results, but sometimes rest and healing is the only option. It's just like any other pulled muscle or sprain/strain. If you continue to work out on it, it's just going to get worse, not better. In the meantime, perhaps do just strength training.

rosieg1979

As are as I know, 30DS, like running is really high impact.

To cure your shin splints you need to rest up, and in future watch your form. One of the things that causes shin splints us pushing off with your toes.

I would recommend switching to lower impact body weight exercises that will allow you to strengthen your muscles and ligaments in a more controlled way. When things are stronger maybe , think about starting something more high impact again.

Something like yoga, or You Are Your Own Gym, might be worth a look.

And don't use second hand shoes, they will be worse than new cheap ones every time.

ericarae33

FOUND A SOLUTION THAT WORKS FOR ME! Hey all! Yes, I too, get shin splints. I buy good runners (fitted at a 'running' shop), have taken running clinics, etc...
What I found works for me is to stretch before I do any workout. I put my left leg behind me, toe into the ground and pulled my heal toward me, stretching out my shin. Then I do the same thing for the other foot. I do that a couple times on each leg and it really seems to help me. The other exercise I do (kinda hard to explain) is cross my left leg in front of my right, toe on the ground and then press my right leg into my left calf. Hold for 30 secs, then switch legs. This works for me and I've now had WAY less shin splints!
Good luck everyone!

Oh, I do these with my runners on!

Anyway to find these exercises online? Do you know the name of the stretch? I'm terrible with written, I need photos

LoganAnthony6

This is probably the worst advice, but what I did when I encountered shin splints from running was just push through it.. Mind you, I HAD to walk when they kicked in, but I didn't stop doing what I was doing.

happycauseIride

I had this feeling, but only in my right leg, while running Week 7 of C25K. I thought I could just tough it out and it would get better. It didn't so I took a few days off. Tried it again, no change. Took a week off, still had pain so I went to the Doc on Monday of this week. Found out I have Tendonitis in my shin. No walking/ running/ jumping for two weeks or until completely pain free. Ibuprofen 3 times a day for 7-10 days and ice massage at night. If not better in the next week, we will need to discuss possible PT. We did x-ray to look for a stress fracture and didn't find anything, thank goodness.

Go to the doc. It could be something serious.

jgollnick

I have the same problem. I did a little research and what I found from a medical website is this:

Getting custom training shoes.

If you are running do it on softer surfaces. I must say even the treadmill has caused me pain but not unbearable. But trying to run outside... forget about it.

Then of course there is the its a long process but if you are really heavy you have to lose some of the weight because it is a lot of stress on your legs.

I recently took a 1 week break due to illness and I have no pain in my legs. I hope it doesn't come back. I have noticed that when I take ibuprofren it relieves the pain while running but it's not something you should be taking everyday.

mellybell17

I get shin splints as well. There are two stretches I do to help. 1. Toe taps, leave heel on the ground and tap your toes 2. Kneeling, sit with your butt on your heels. If you have shin splints you will really feel the stretch.

gmallan

Arn't those really expensive though?
I got a expensive pair of running shoes at a garage sale for 10$...
Im unemployed and really dont have to money to drop 80$ on shoes for a 20 minute workout

You know the person was most likely getting rid of the expensive shoes because thet were worn out. They don't even have to look that bad to be worn out but running shoes wear really quickly.

Go somewhere that they fit you properly and shop around. The question is whether you are willing to put up with all the problems that come from not having the right gear. I have knee (over use) issues and can tell you that the right shoes make a huge difference even just for walking 20mins to and from my car.

Some other tips are rest, icing, massage and avoiding surfaces without any give. It's a little boring but find a nice grassy oval to run around. Makes a huge difference. Oh and if it's really bad the only thing to do is stay off them for a while. This is neccessary because you could end up doing more damage like a stress fracture which will have you out for much longer. Consider cross training: cycling, boxing, swimming and other things that don't impact your shins the same way.

Take it from someone who has had over 2 months off running and sport. I understand your frustration but you need to sort it out sooner rather than later

cschjone

When I first started 30 Day Shred, I also had really bad pain in my shins. It was so bad, that I thought I had stress fractures, however the pain only comes when I am doing Jillian's intense Jumping Jack, Jump Rope, Jumping Jack, Jump Rope routine...

I didn't want to give up the exercise because truthfully, the pain probably is mostly coming from bearing too much weight on my legs. Rest and lower impact activities help relieve the stress, but I wasn't feeling like I was getting a good work out so I bought some CEP Compression Calf Sleeves. They are AMAZING. They provide support for my shins during my workout and significantly reduce my pain.

I wouldn't say that I'm completely pain free, but it has made a huge improvement and I can get through entire workouts and strengthen my legs.

Check them out on Amazon! Not the cheapest solution, but better than spending hundreds of dollars on running shoes.

http://www.amazon.com/CEP-Womens-Compression-Allsport-Sleeve/dp/B003EIKBBS/ref=pd_sim_sg_1

amye004

So I went through a period of shin splits about 7 years ago and was told to try this:

Sit on the couch, bare feet
Put a towel under your feet, the edge of the towel near your toes
Pull the towel towards you using your toes only (the best way to describe it is like curl them down, scrunch them) They should be only thing moving, besides where your toes meet your foot, that will move. The rest of your foot stays still. Do with both feet at once
Do this in a continous movement (doesn't have to be fast but no stopping)

Also, invest in good footwear. It will pay for itself. I did this exercise and bought better shoes and I haven't had splits since.

TrailNurse

Ice your shins even if they don't hurt when you work out. Also stretch before and after. Mine are gone now since I started doing this.

AmandaLY17

go see a doctor. Sometimes 'pushing through the pain' can cause irreversible damage if iyou mis diagnose whats going wrong. I had to take a 8 mth break from running (yes I undersnand your not running, but jumping around can cause the same issues) and even now 2 mths back at it I cant run for more than a few minutes and I can only do it a couple days a week before I start having major issues again.

seashell99z

Im at the end of level 2 for 30 day shred, but ever since mid-level 1 i have gotten what I think are shin splints.
They hurt so bad! I've grit my teeth this long, but it's overwhelmingly painful.

Ive tried resting, elevating, and icing but it just goes away and immediately comes back when I re-start the program.

Ive tried doing it barefoot, in socks, in regular shoes, and in expensive jogging shoes. Nothing helps.

Exercise is new to me, Im about to fall off the wagon because of this pain...


Anyone else encounter this problem doing 30ds?

Maybe try doing mild stretching prior to the DS. I've heard that once you warm up the muscles and tendons, etc., it would help.

Good luck to you.

DollyMiel

Gotta chop your legs off, sorry. !



Haha, naw, I have notoriously crap shins too and for me it doesn't linger afterwards but it hurts like a B while I'm doing 30DS or jogging.

I would really recommend good shoes. I'm dirt poor but my mom gifted me with a pair of awesome running shoes for $65 (Skechers, don't have to be the ridiculously triple-digit brands). Don't feel the pain anymore thanks from the shock absorbing. Definitely definitely definitely do not try and just work through the pain... they're so delicate, it's better to focus on less intense exercises while your shins get back to normal. :c

Another thing I think helps is walking a lot and warming up before exercises with walks.

lightdiva1

It doesn't sound like shin splints it sounds like your tibialis is just sore. (The muscle that runs over your shins) This muscle gets used when you point and flex your foot. in other words from wakling, jumping, bending knees, movement of any kind...

The pain can be intense, but most likely from what you have explained, you are suffering from sore muscles. First, you should stretch and warm up that part of your body. Slowly spell the letters of the alpha bet with your foot. Next, cross one foot over the other arch pointing at the floor and bend your knees, this stretches that muscle out. Next, wear shoes with cushion, that fit. Also, invest in some tiger balm. A VERY SMALL AMOUNT goes a long way. Rub the tiger balm on the shin area before and after work outs. Icing will bring down swelling, but if your not swollen, than its kinda pointless.

I do recommend going to the doctor, as it could be something else. Do you have any foot issues, or back issues? Those can put stress on your legs and get everything out of whack.

If your new to exercising, this soreness will take awhile to go away. I would suggest easing into it. Give your body a chance to get used to the new amount of working out.