Shin Splints, someone help?

Hey guys,

So, been going at my gym routine and diet for 3 weeks now and lost 7 pounds already! However, recently I've started feeling agonizing pain in my legs, at the front, below the knees to specific.

I've narrowed it down to a thing called shin splints, apparently all new joggers get it. Now I can't do my usual treadmill jogs without finishing early cause of the pain and I end up doing more less intensive workouts such as the exercise bike, rowing and so on.

I tried icing it after a workout but same thing happens the next day. I stretch every leg muscle there is and have proper jogging shoes.

Anyone share my pain? How did you work round it? Thanks

Replies

Shrelana

I used to get these...what worked for me was to walk for a while, in my case I never really went back to it (can't really run now due to a foot injury that hasn't healed completely) but my legs don't hurt as much when I work out...hope that helps...

Rayman79

I used to suffer from these quite badly, it is a really annoying injury! I found that doing all sorts of other training (including more resistance training) helped, along with losing a good amount of weight.

The combination of stronger supporting muscles and less weight (impact stress) did the trick for me.

ramius

I used to get those all the time -- don't know if it'll work for you but here's what I did that stopped them.

1 - Got a new good pair of shoes from a running store -- where they let me run on a treadmill and showed me what type of shoe I needed etc..

2 -- I started Foam rolling my legs after any run --

3 -- I started taking glucosamine chondroitin and fish oil daily ( I think this helped with my knee pain I had along with the shin splints)

3 - I made sure I stretched daily

Thats it.. after about a week or 2 of powering through it I didn't get them anymore -- hope that helps -- and good luck!! --

If I can run anyone can

jenilla1

Too much too soon maybe? This hasn't happened to me in a long while, because I'm very careful now, but when I get the slightest notion of shin splints I STOP running immediately. I then become a hiker instead of a runner for a while until I'm sure I'm ok. For me, there is no "working around" shin splints. If I get bad ones, I just need to take time to heal and it can take weeks. I think they can turn into fractures if you keep running and push yourself through the pain. I injured my knee (overuse injury) as a young person because I thought I could just push through the pain. It took months to heal - almost a year if I remember correctly - and I thought I might never run again. Years later, here I am running and no sign of knee trouble - but I am still cautious.

The best way to avoid them (for me personally) is to make sure I have properly fitted shoes, take things slow at first, and increase distances and paces gradually over time. With shin pain, make sure you are putting ice on your shins, maybe a compression wrap as well, and keep them elevated. Try doing gentle calf stretches. And don't run until the pain is gone. When you start up again, take it nice and easy.

Good luck! :flowerforyou:

paulwgun

Shin splints or muscular shin pain totally suck and stopped me from running until i had my gait analysis done at a specialised running store where i came away with a pair of Brooks trainers which had support built in. the video showed how my feet turned in when running (pronate)

Totally solved my problem, and have done quite a lot of running since and last week the shin splints returned which made me panic as i had a 10k race last Sunday so immediately bought a new set of trainers which i broke in on Friday and Saturday and then ran Sunday with no problem apart from my aching legs the following day lol

check out utube for excersises to ease shin splints

NewAngel35

If you go to The running bug..if you are in the UK or runners world if not, they explain in detail shin splints. There is actually three injuries that come under the "shin Splint" umbrella..You must rest them.R.I.C.E. Rest Elevation,Compression,Ice. They do not get better if you keep exercising on them . It is inflammation , I get them that is why I cannot run . Also the proper shoes (trainers) for your feet. get a gait analysis done . hope this helps.

Crystal_Pistol

I USED to run, not so motivated these days... As a matter of fact, I look back on my life and can't remember how or why I ever did it. My roommate at the time was into it and we did it together...

Icing, stretching, and strength work...

Point and flex your feet through the alphabet over and over again to get a good stretch. Don't know where you are running, but harder surfaces are brutal.
A shoe fitting and a good pair of running shoes can change your world!

blackcoffeeandcherrypie

It could well be your running gait - if your foot is not landing dead centre as it hits the floor. I used to over-pronate and that caused me to get shin splits. Look at old shoes and see where the sole is worn away, this should give you a clue. Apart from focusing on that, you may be trying too much too soon - try just walking quickly for a week or two, and then progress up to slow jogging, see if that helps.

icimani

Ice and rest - and build back up slowly. You mentioned that you had good shoes and that helps a lot. Also, check your stride length - a lot of t imes shin splints are caused bu your stride being too long.

skudera27

I have suffered from shin splints for years. I think part of the problem is that I have a mild case of bowing in my legs. The shin splints got so bad that I needed physical therapy. However, I did learn ways how to prevent them.

First, you'll want to rest your legs until the shin splints are no longer there. In the meantime, if you have access to a gym, use the elliptical or bike for your cardio workouts. Make sure to ice them daily as it will help significantly with the pain. Definitely look in to new running shoes. There are stores in my area where they'll evaluate you and give you the perfect type of shoe for you. You'd be surprised how big of a difference it is. Slowly increase your distance, don't over-do it. One last thing that has helped me BIG time is compression sleeves. I have ZERO pain after my run. I spent about $25 for the pair and it was the best investment I made.

Make sure you stretch as well. Hip-flexor moves & calf stretches definitely help.

Good luck!

jgm379

This is my 8th week back at running and I still have shin splints. When it seems to be gone away, I go running again and about 2 miles in my calves start paining me pretty bad. I think mine might be due to me running on backwood trails behind my property, but I'm not sure. I run in Adidas trail and Saucony trail shoes. I stretch before and after, ice it, take breaks, you name it. If you find a remedy I would like to know too.

EugeneUK

Wow guys. Thanks to you all for the great tips and help!

I jog on a treadmill at the gym, speed 8.0 - 10.0, no incline and do so for about 10 - 20 mins. I usually warm up on the treadmill to get my heart pumping so it's a vital part of my workout.

What someone mentioned about the shoes, I will go and consider a new pair starting next month. However I think the problem is in my body, my lower legs are strong but I have large thighs so that is probably putting more pressure on my feet.

Looks like I am just gonna change my routine for more non resistance workouts (bicycles, rowing, weights etc)

Thanks everyone again.

bufger

I get them too as im too overweight to run. I've actually decided im not going to run until i've lost more weight by other methods as i'll just damage my knees/ankles/shins. I walk at 4mph for 40 mins. Cycle for 30. Row for 10 and thats roughly 1100 calories at my current weight. If i have pain the next day after a workout day i'll have a rest day or i'll go swimming and do 60 mins which again is the same kind of calorie count.

Why dont you try one day of cycling then rowing, one of walking/jogging and then have a swim day. You wont believe how much of a workout an endurance swim is, i ache for hours and hours afterwards!!!

EugeneUK

I get them too as im too overweight to run. I've actually decided im not going to run until i've lost more weight by other methods as i'll just damage my knees/ankles/shins. I walk at 4mph for 40 mins. Cycle for 30. Row for 10 and thats roughly 1100 calories at my current weight. If i have pain the next day after a workout day i'll have a rest day or i'll go swimming and do 60 mins which again is the same kind of calorie count.

Why dont you try one day of cycling then rowing, one of walking/jogging and then have a swim day. You wont believe how much of a workout an endurance swim is, i ache for hours and hours afterwards!!!

I think you hit the nail on the head, I am too overweight to be doing so much jogging - yet. When I work out I do cycling/rowing/walking/jogging in one session so might just cut out the jog till my shins heal.

I would swim but I am a member of PureGym and they don't have swimming pools or saunas or anything like that so that's out the question.

Thanks for all your help again people!

iWaffle

My shins are a little bit sore after I run but they don't actually hurt unless you rub the front outside of the shin firmly. Just walking around or doing nothing they feel fine. It was like that last week too although they don't hurt at all when I run. Is this just because I've recently increased my distance/pace? I don't worry too much about them but then I don't want to keep running on them if they need rest.

EugeneUK

I'll see how it goes

Cheers

henryblumberg

I used to get them also, but i bought a good running pair of shoes and problem solved.

My trainer told me the reason for them is running with your toes up, if the shoes doesn't solve it try taping your two of you toes, this will force you to run or walk with the toes down.

Good luck.

love4fitnesslove4food_wechange

i share your pain and i'm an experienced runner. any number of things can cause it--increasing intensity, speed, or frequency of your runs. running on a hard surface, improper form, or bad shoes.

bufger

I get them too as im too overweight to run. I've actually decided im not going to run until i've lost more weight by other methods as i'll just damage my knees/ankles/shins. I walk at 4mph for 40 mins. Cycle for 30. Row for 10 and thats roughly 1100 calories at my current weight. If i have pain the next day after a workout day i'll have a rest day or i'll go swimming and do 60 mins which again is the same kind of calorie count.

Why dont you try one day of cycling then rowing, one of walking/jogging and then have a swim day. You wont believe how much of a workout an endurance swim is, i ache for hours and hours afterwards!!!

I think you hit the nail on the head, I am too overweight to be doing so much jogging - yet. When I work out I do cycling/rowing/walking/jogging in one session so might just cut out the jog till my shins heal.

I would swim but I am a member of PureGym and they don't have swimming pools or saunas or anything like that so that's out the question.

Thanks for all your help again people!

I'm also a member of puregym. When i have a swim day I pay £4.50 at the city swimming pool for the priveledge but i feel like its worth the cost and i probably used to spend that money on a KFC/Burger King/McD's before anyway.

Which city? If you're the same city as me then we totally have to team up and spur each other on

EugeneUK

Sunny Glasgow! Ha I wish.

I would pay to swim too it's just I go to the gym after Uni during the week so it's bang in the middle of the city (literally 10mins walk from Uni to Gym)

Gotta say PureGym is the dominant Gym though.

EugeneUK

I used to get them also, but i bought a good running pair of shoes and problem solved.

My trainer told me the reason for them is running with your toes up, if the shoes doesn't solve it try taping your two of you toes, this will force you to run or walk with the toes down.

Good luck.

Wow that actually makes sense. Gotta change my shoes ASAP...

iWaffle

i share your pain and i'm an experienced runner. any number of things can cause it--increasing intensity, speed, or frequency of your runs. running on a hard surface, improper form, or bad shoes.

If they started feeling a tad sore after increasing speed a tad will they eventually get adjusted? Like I said they don't hurt when I run. They're just a tad sore during the day after the run.

bufger

Ahh im in Coventry.

Lots of swimming pools in glasgow city centre. I bet there is one close to uni you didnt even know about! most will let you pay for 1 off pool sessions so its worth asking.

http://maps.google.co.uk/maps?hl=en&sugexp=les;&pq=swimming+pools+in+glasgow&cp=32&gs_id=2i&xhr=t&bav=on.2,or.r_gc.r_pw.r_qf.&biw=1441&bih=573&wrapid=tljp1348610717103212&um=1&ie=UTF-8&q=swimming+pools+in+glasgow+city+centre&fb=1&gl=uk&hq=swimming+pools&hnear=0x488844212086c7b3:0xe51f2a0e45f3222a,City+Centre,+140+Sauchiehall+St,+Glasgow+G2+3DU&sa=X&ei=nypiUN7_Koyo0AWlv4CICQ&sqi=2&ved=0CKsBELYD

Its daunting going swimming on your own for the first time when you're overweight. I hated it! i get extra attention because i have a massive tattoo on my back that always gets comments but just work through that, get yourself to go for the first time and work through that initial 15 minutes of pain (as swimming is a serious workout) and you'll totally get into the rythm and see some great results.

You'll also find swimming gives you a better calorie burn for the same amount of time spent cycling or jogging at a moderate pace.

After each swim i treat myself to a jacuzzi

Ali_CPT

I too have suffered from shin splints. I was a couch potato for years and took up running marathons as a hobby. The first thing you need to do is STOP running! You need the inflammation of the muscles in the front of the lower leg to go away. Ice is a wonderful thing and every athlete’s friend, an over the counter anti-inflammatory (such as Advil) may help as well. Of course you always want to talk with your health care provider before taking any type of medication. Once the inflammation is down and the pain is gone begin strengthening your shin muscles, start with toe raises using just your body weight, 2 sets of 10-15 reps 2x per day (morning and night) with a 60 – 90 second rest between sets. Do that every day for two weeks and then try running again, no more than 10 min (per workout) the first week. Week two 12 min, week three 14 min and so on until you work your way back up to 20 min. I’d also recommend you use at least a 1% incline or the treadmill is doing a lot of the work for you.

Good Luck!!

EugeneUK

Thanks for all the tips. Will take all of it on board!

Justheartme

I just started my exercise routine and I have been getting shin splints like crazy. I have noticed that If i use the bike before the treadmill to warm up I don't get them. Hope this helps!

love4fitnesslove4food_wechange

i share your pain and i'm an experienced runner. any number of things can cause it--increasing intensity, speed, or frequency of your runs. running on a hard surface, improper form, or bad shoes.

If they started feeling a tad sore after increasing speed a tad will they eventually get adjusted? Like I said they don't hurt when I run. They're just a tad sore during the day after the run.

yes, your shins get used to it but the important thing is to listen to your body, rest, and ice them. don't push through pain.

drgndancer

Definetely new shoes are a good thing to try. You might also try slowing down. When you say "8-10" I assume you mean kilometers an hour and not miles (8-10 mph would be bloody fast), but even at kilometers that's pretty fast for someone just starting out. Try slowing down a bit. Running is a funny sport. You may have the endurance in your major muscles and the cadio fitness to run faster, but you need to build up a lot of stabilizer muscles and connective tissue over time.

runnerdad

I USED to run, not so motivated these days... As a matter of fact, I look back on my life and can't remember how or why I ever did it. My roommate at the time was into it and we did it together...

Icing, stretching, and strength work...

Point and flex your feet through the alphabet over and over again to get a good stretch. Don't know where you are running, but harder surfaces are brutal.
A shoe fitting and a good pair of running shoes can change your world!

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Jesi0725

I used to suffer from these quite badly, it is a really annoying injury! I found that doing all sorts of other training (including more resistance training) helped, along with losing a good amount of weight.

The combination of stronger supporting muscles and less weight (impact stress) did the trick for me.

This worked for me too!