Shin Splints / extremely achy calves after running

gbm1982

hi, ive been training for 14 weeks now, Im over weight - not hugely but still a heavy 84 kilos. (lost 5 kilos so far) BUT until now I was always the type that would go thru stages - exercise for a week then get bored and lose the motivation.

Always hated running - hate it, as I hate that wobbly feeling of my body as i run!

Anyway now I do boxing class twice a week and a conditioning class 2 times a week (in a boxing gym) - both involve a bit of skipping and running. in the last 6-8 weeks my calfs absolute ache now when i run and my shins are very tender . . .
i assumed due to the fact Ive never done such intense work outs before this was just part of the process and they will adjust and get stronger and use to my new exercise regime . . but they dont seem to be getting any better.

My diet is somewhat OK - I've cut out a lot of the junk i use to eat and eat my veg, fruit and protein . .

Will my legs ever become normal - I really enjoy the running / exercising now but my calfs are just making it unpleasant - suggestions/ideas/particular stretches or supplements to take would be very helpful

thinkcrystal

Im in the same boat. I started doing Zumba at my gym...i try to do it everyday but when i cant get to the gym i do it at home. On top of that i started jogging as well. My shins are soooooooo achey. They are tender to the touch and hurts when i bounce. My husband told me i need to lay off of the bouncy movements to allow time to heal but that doesnt seem like an option to me at this point. I found out that Dr. Scholls has some inserts for runners. They're called Dr. Scholls Active Series. Im going to grab those bad boys tomorrow and hopefully that'll help.

Got this from their website: "During athletic activity, the foot is subject to the shock from impact of 2-3 times your body weight with every step. Dr. Scholl's® Active Series™ Insoles reduce shock by 40% and, for those with shin splints, runner's knee and plantar fasciitis, helps relieve and prevent the pain."


Hope you find some relief so we can see this journey through:happy:

paulajed

I'm on week 7 of my running journey and am battling pretty painful shin splints- at first I was just "sore" now I'm battling pain that even ibuprofen will no take away.

So here is what I'm doing- shortening my gait, watching my running posture, shortened my distance, Ice after running, take ibuprofen twice a day, I changed my shoes and am trying to find the pair that helps best- and LASTLY- I have been wrapping my calf's- initially with just ace wraps- fairly tight, now shin wraps. I have to rest periodically.

I feel your pain, this is miserable- I love running and could potentially do very well with it IF I could get over shin splints.

sweebum

Ice, ibuprofen, rest and stretching. And check your shoes, bad or worn out shoes can cause them too.

Instructions: http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise

1. Find some stairs. Actually, just one stair or a curb will do.
2. Turn so you're facing down the stairs. Scoot forward until just your heels are on the stair, with the rest of your foot hanging off (you can hold a wall or railing for balance).
3. With your legs straight, point your toes downward as far as you can, then lift them up as far as you can. Repeat.
4. Use a timer. Do as many as you can in 30 seconds. Do them rapidly, but with full extension and flexion.
5. After 30 seconds, bend your knees at a 45-degree angle (about half way). Without pausing to rest, do another 30 seconds of flexing in that position. That's one complete set. If it burns like hell, then you're doing it correctly.
6. Rest for a minute or two, then do another set—30 seconds with the legs straight, immediately followed by 30 seconds with the knees bent. Rest for a another minute, and repeat the two-part set.
7. Each day, do three of these two-part sets. The total daily routine includes 6 30-second sessions.

gbm1982

oh bugger . . it sucks - i hate it.
What do the wraps achieve? I might try that as well
I will have to have a look around for those inserts !! Anything to help right now.

SamDanielleB

I've had issues with shin splints since my freshman year of high school... Sometimes I can get them just from walking too quickly to class. However, I've found that running on trails is always better for my legs than running on any paved surface. Also, treadmills DESTROY my shins... I'll take a paved road over a treadmill in a heartbeat for running.

Other than that, I just try and keep my runs 2-3 days apart so that my legs always start fresh, and do low-impact workouts such as biking in the interval, and that seems to help.

gbm1982

sweebum, thanks for that . . - my tainer took me off skipping and running and also put me on those calf raise exercises - TBH i haven't found any difference - except for losing out on the cardio training - but i shall now do them every day as you say and hope for some difference next week

samcat2000

Ouch! Make sure your tennis shoes aren't worn out...and be prepared to replace them much more often the more active you become. I swear by Asics (Kayanos or 2100 series for over pronators / stability) because I feel like I'm walking on clouds when I wear them...but everyone is different! If you don't know your foot type, try to find a running store that can help you identify the right shoe for your gait and activities. Also, be sure you are stretching before and after each workout - calves and hams among other muscle groups. Can you do some lower impact activities for a couple of days to give your shins a break - i.e. cycling, rowing? Finally - ice and ibuprofen!

rachaelbarton

Shin splints can be caused by a variety of things: An increase in pace. An increase in mileage. Running in beat-in shoes. Heel striking.

Compression socks and icing are extremely helpful. If you don't take care of shin splints they can turn into stress fractures.

ken_hogan

I just started running a few weeks ago. Last time I ran was 25+ years ago in high school. I went to a small, local running shoe store and got fitted with a pair of good running shoes. Cost me a little bit more, but I have had absoultely no shin splints yet. Like others said, maybe check your shoes and try a local shoe store?

Sqeekyjojo

Proper shoes at ALL times. Not just when exercising, but when doing day to day stuff too.

I was fine, just a few aches either side of my legs, until I wore some crappy shoes for shopping. Then I spent months recovering.


This time round, I'm much heavier, but I'm being careful all the time, not just in the gym. And it's really making a difference.

Sqeekyjojo

Double posts annoy me.