shin pain

kar328

I finished week one today. I did the first two days on the treadmill and went around the lake today. Definitely harder on ground that doesn't move. Surprisingly to me, the cardio isn't as hard as I thought it would be, but the pain in my shins is the obstacle. I've definitely got a lot to lose and I'm sure the excess weight is a factor. I tried running a few years back and didn't get very far because of the same pain. This time it's a little less, I did all of the running parts. It was easier on the treadmill, today I work shin compression sleeves and still felt it. I'd hate for that to be the issue with me continuing this program as the non-runner in my brain is actually liking it.

I'd love any suggestions, stretching advice etc. Thanks :flowerforyou:

timeasterday

Have you been fitted at a running store for shoes? If not, try that. Also pay attention to your form when you run. Are you heel striking first? That will put stress on the shins as they have to decelerate your leg as it hits the ground. Striking more to the midfoot with your leg directly under your hip allows the larger muscles to take over. Look online for GoodFormRunning.

Work on strengthening your shins. The website below has some good exercises.

http://www.sportsinjurybulletin.com/archive/0161-shin-splints-treatment.htm

rduhlir

Sounds like shin splints. When you run on pavement, you actually use different muscles than you do walking or running on a treadmill. And since this is your first time running outside, it sounds like you just have weak muscles right now, thus the shin splints.

Best treatment is Rest, Ice, Compression and Elevation. You dont' have to stop, and it is actually recommended that you don't stop. However....if you can do it, I would shift slowly to outside if you can. So, your next C25K day run on the treadmill, then the run after that do outside. Then, as you feel your leg muscles get stronger outside you can add another day. By Week 5 you should be transitioned to fully outside.

But rest completely until your next run. And ice the area for 15 minutes 2-3 times a day (so once in the morning, then noon, then evening if you can). Compression sleeves will help, you can get them at runnings stores. And elevation.

It will get better, and it will go away eventually. You can try massaging the muscles as well (calves).

kar328

Thanks for the great advice and info. Yes, I have shoes that were recommended in a running store after being measured and having them watch me walk around. They're more comfortable than the previous brand I had and I have an extra pair for work too (work in a hospital, those nursing clogs were starting to kill my back). I'll have to pay more attention to what part of the foot hits the ground first and work on that.

Thanks again :flowerforyou: