Shin splints

rheelizabeth · February 2013

I started MFP in March 2012... I quickly found out via jogging/walking that my shins REALLY hurt... apparently this was shin splints, very common in beginners blah blah. Told to take a few weeks off my feet and to avoid running on pavements when I did go back to it.

I went back to it after 3 weeks, and of course, on day 1, the shins hurt again. So I got myself some expensive new trainers specifically for running (these: http://www.elverys.ie/images/productImages/Zoom/adidas_gateway_1030008final.jpg), I've worn these ever since, but have come to the conclusion that they just don't help. I also only run on fields, although this is almost impossible in winter in the UK, given that it rains almost every day.

Read online somewhere that you needed to not run on shin splints for at least 6 weeks. So I tried 6 weeks, I did different exercises that didn't involve jumping/jogging and they seemed to be OK. Until I went back to jogging and day 1, the pain came back.

I do dancing on the days I don't walk/jog, and I sometimes to 30 Day Shred or fitness DVD's... every single exercise I do involves cardio, because I need to lose more than 20lbs, my BMI is still over 30, managed to get it down from almost 37, I'm doing well, but I need to not have this pain anymore. I use a HRM, and I know that jogging and dancing is the best things for me, because I can burn 600 calories in an hour, and nothing else compares. A lot of my dancing involves jumping around, same as jogging... I can't avoid it...

Anybody have any more advice? I was thinking of getting some kind of pad for my shins, but do they actually help? Just placing a finger on my shin makes me nauseous and is SO SO painful.

I've seen a doctor several times about this, and they just say the same things, avoid impact on my shins, do different exercises, avoid concrete and get good cushion-y trainers... all done, and yes they probably help, but as soon as I get back on it, they are still there.

rheelizabeth · February 2013

Anyone?

Pbgrl04 · February 2013

I don't know if I'm right but maybe try walking first and slowly work up to running

Mokey41 · February 2013

Shin splints are usually from weak shin muscles and pounding down on your heels. When you run, shorten your stride and make sure you land on your midfoot not your heel. You can also do shin strengthening exercises like sitting with your feet flat on the floor and lifting your toes up and down or stand with just your toes on the edge of a step and raise yourself up and down.

jenndymond · February 2013

Lots of ice, lots of stretching...excessive amount even.

Take it slow.

Did you get your shoes fitted properly by people who know how (like a specialty running store) and did you inform them that you were suffering from shin splints?

Be careful. Shin splints can lead to fractures and do alot of damage if not taken care of. Good luck.

RobinV_Seattle · February 2013

Shin splints are usually from weak shin muscles and pounding down on your heels. When you run, shorten your stride and make sure you land on your midfoot not your heel. You can also do shin strengthening exercises like sitting with your feet flat on the floor and lifting your toes up and down or stand with just your toes on the edge of a step and raise yourself up and down.

This^^ I also get shin splints and this helps tremendously!

If you have a gym membership, there are machines that basically do the same thing - but you can add weight to help strengthen those muscles more!

rheelizabeth · February 2013

Lots of ice, lots of stretching...excessive amount even.

Take it slow.

Did you get your shoes fitted properly by people who know how (like a specialty running store) and did you inform them that you were suffering from shin splints?

Be careful. Shin splints can lead to fractures and do alot of damage if not taken care of. Good luck.

I did not get my shoes fitted properly, I'm on state benefits and cannot afford expensive trainers, I got the ones I linked to before from my parents for my Birthday last year.

I googled lots of stretches, I will start to do them, thank you everyone

xidia · February 2013

Problem is, you need to get your shoes fitted properly. Most running stores offer a free gait analysis and advice service. Once you know what shoes you need, it's not uncommon to go away and buy them cheaper online.

jonnie7053 · February 2013

Shin splints are usually from weak shin muscles and pounding down on your heels. When you run, shorten your stride and make sure you land on your midfoot not your heel. You can also do shin strengthening exercises like sitting with your feet flat on the floor and lifting your toes up and down or stand with just your toes on the edge of a step and raise yourself up and down.

I totally agree here, landing on your heel means that you are transferring the impact through your entire leg and all your joints are absorbing the force. Shortening your stride and ensuring that you knee is slightly bent will improve the situation and allow your feet to act as they should and dissipate the impacts. Also increasing your cadence while using a shorter stride will also help.
Improving the efficiency of your running form will provide a longer term method of injury prevention rather than anything you can buy in a sports shop.

Alatariel75 · February 2013

I got some advice on this too, today, from my boss who participates in 100+ km charity walks 4-5 times a year and trains intensively for them.

He says ice and rest and do shin stretches by kneeling down with your toes pointed away from you and your butt on your heels to stretch the shin muscles, and to do the calf exercises discussed above - stand with toes on the edge on a step and raise yourself up and down.

BerryH · February 2013

First of all, get your doctor to eliminate a stress fracture, as it's gone on so long.

Once that's sorted, to stretch the muscles down the front of your shin, kneel on your feet and lean backwards. Ice them by keeping a water bottle in the freezer and rolling it over the affected area a couple of times a day. To strengthen them, write out the alphabet with your toes several times a day.

Yes, getting properly fitted shoes is important (and then buying last season's colours online as you're on a budget), but correct technique is even more important. Roger Bannister ran a four-minute mile in plimsolls, and there are many barefoot marathon runners who don't rely on high-tech soles to protect them.

Many beginner runners heel-land, meaning they pull up their toes, which both strains the muscles along the shin over and over again and massively increases the impact of every stride. Google videos of mid-foot landing to get an idea of the difference. Let your leg swing naturally to land under your body (not in front) and you should automatically land mid-foot, letting your entire foot act as a shock-absorber. You may find you have a shorter stride but faster turnover.

I'm speaking from experience here - I was in agony the first few times I tried to take up running, but now I'm been at it for 15 years. Good luck! :flowerforyou:

annisthehag · February 2013

Some good advice here. I'd just like to emphasize taking it slow. I've also struggled with shin splints and have found that increasing the amount I run each week by only 10% works well for me. I started out running one day a week for around 30 minutes. I built up from there. It's really slow going and I'm still working on getting up to a level I'm pleased with (currently up to 1hour 45 mins a week). I have been properly fitted for shoes, yet still have problems. I'm not denying well-fitting shoes are important, only that it won't automatically fix the problem. My stride could probably be better, and I am working on it, but it takes time. Anyway, just thought I'd share.

rheelizabeth · February 2013

Thank you for all your invaluable advice! Alot of very helpful tips, especially the stretches/exercises and form of running!

I live in the UK, the only kind of shops that sell training shoes are ones that specialise in gym stuff, rather than running... I don't think we have a running shop in UK full stop. So getting fitted for one could be a huge problem, I'm likely to be just pushed into the most expensive pair in the shop than a pair that will help.

I also have a bit of another problem, which I am wondering if it is linked... I get a lot of cramp in my calves after exercising, this has calmed down a lot now since I have learned better stretches to do after my workout depending on what exercise I did, however I still get a lot of ache in my calves, and I have come to realise, I do a LOT of my dancing and jogging for that matter, on my tip toes... between all the songs I dance to, I jump up and down or do jumping jacks, and I do them all on my tippy toes...
Now I'm wondering if trying to stop myself from being on my tip toes so much will put more pressure on my shins, by using my heels more....

Also I thought it worth mentioning that I am only 4'11" tall... so I think that also has a huge amount to blame... given that at the beginning, I was 180lbs... that's a lot of weight for such a short person... I'm hoping once my BMI is below 30, my shines wont be given so much weight to contend with lol....

Thank you again for all your advice!

Mokey41 · February 2013

Being on your toes is stretching your calves.

Xhell_on_heelsX · February 2013

Have the same problem..I pushed myself way too hard and went straight into running without giving my shins and muscles much of a chance to adapt. Now I can't run and doing lunges or jumping jacks for 30 day shred kills me. I'm going to take off a couple weeks and do different workouts THEN go back to square one and start off walking and leg exercises to ease into things. Hope you feel better soon!

slacker75 · February 2013

I had the same problem when I was doing C25K - but after I stopped and the pain was still there several weeks later I went to my doctor who told me give it more time. I started again - and it was back - even more severe (It hurt to press my gas petal in the car for weeks). I went back to the doctor, saw my doctors PA instead who referred me to sports medicine. After x-rays, it was comfirmed I had bi-lateral stress fractures. I took 8 week off all exercise - walking and everything. My doctor recommended extra calcium tablets too. (This was around September 2011 - I got pregnant in January 2012 and haven't tempted running again yet since I had the baby.) But..... When I was reelased to start again - they gave me a schedule and told me compression stockings work too and some exercises to strenghten my shins.

Good Luck

Heaven71 · February 2013

Foam rollers are not ewpemnsive and they seem to work very well. Sometimes shin splints are caused by the tight muscles in the legs. A foam roller is like a deep tissue massage and will help losen them. Definitely need proper fitting shoes. I also buy the cheap shoe inserts and add 2 to each my shoes. Definitely pay attention to your gait. land midfoot, not on the ball and avoid heel strikes. There is a companyb that makes cheaper compression socks. Look on eBay for More Mile socks, they are based in the UK as well. Compression socks are amazing!

For a good judge on how you should land. walk backwards and when you go forward again, try to keep that form. This has worked for numerous people that I know. lean slightly forward and let your weight carry you.

Heaven71 · February 2013

Thank you for all your invaluable advice! Alot of very helpful tips, especially the stretches/exercises and form of running!

I live in the UK, the only kind of shops that sell training shoes are ones that specialise in gym stuff, rather than running... I don't think we have a running shop in UK full stop. So getting fitted for one could be a huge problem, I'm likely to be just pushed into the most expensive pair in the shop than a pair that will help.

I also have a bit of another problem, which I am wondering if it is linked... I get a lot of cramp in my calves after exercising, this has calmed down a lot now since I have learned better stretches to do after my workout depending on what exercise I did, however I still get a lot of ache in my calves, and I have come to realise, I do a LOT of my dancing and jogging for that matter, on my tip toes... between all the songs I dance to, I jump up and down or do jumping jacks, and I do them all on my tippy toes...
Now I'm wondering if trying to stop myself from being on my tip toes so much will put more pressure on my shins, by using my heels more....

Also I thought it worth mentioning that I am only 4'11" tall... so I think that also has a huge amount to blame... given that at the beginning, I was 180lbs... that's a lot of weight for such a short person... I'm hoping once my BMI is below 30, my shines wont be given so much weight to contend with lol....

Thank you again for all your advice!

FOAM ROLLER! That tightness in the calves could be why your shins hurt!

selenametts · February 2013

LOTS of stretching a foam roller helped me so much with shin splints and knee pain. just take the time to really stretch and roll those muscles out! especially the IT Band.

rungrainnerun · February 2013

http://www.runandbecome.com/Home

This running specialist shop is in the UK, I haven't had first hand experience as I live in Ireland but its the one that Ruth Field recommends in the book 'Run Fat B!tch Run' .. which will totally change your views on running by the way and is well worth the read if you're into it!! Its lighthearted and funny so don't get put off or offended by the title haha!! I suffered from shin splints a lot when I started, the stretching really helps , also my running form was all wrong when I started which is probably why I got them in the first place. That change comes purely from practice so try the stretches and hopefully it will get better over time. Still get them sometimes but not half as bad as before!
Good luck!!! G.

lkbusby · February 2013

Physical therapist helped me tremendously with specific exercises and also, i wasn't doing enough of each. he also suggested taking a piece of ice and running down my shin after running, it made it feel so much better. i did PT for about 3-4 weeks before a race and was so much better by race time. stretching before and after is key and good shoes. I also wear compression sleeves when i run, helps too. shin splints are the worst pain ever so i feel for you. hope it gets better soon!!

laf0195 · February 2013

I used to get pain in my shins when I ran, and I thought they were shin splints, but my trainer told me, no they're not, they are just weak muscles because you are unused to running. He gave me a quick exercise to do, I did it every day for a week, and I haven't had pain since. I also showed this move to my tennis partner, and she did it for a week and never had those pains again. This is what you do:

Take off your shoes. Walk on your tiptoes about 5-10 yards (about across a room). Them turn around and cross the room again, this time walking on your heels only (holding your toes up as far as you can). Repeat this 5 times. Then put your shoes back on, and balance on your yours on the edge of a step or ledge (your heels will be hanging of of the edge). Then, on the edge of the step do shin raises, going as far and as low as you can each time. Do about 20 raises.

This only takes a few minutes. Do it every day for a week before you run (or even on days you're not running). After that the pain should stop. And you can do the stretches if your shins start to hurt while you're running.

I hope this helps! They definitely helped me!

danigirl1011 · February 2013

I'm sorry you have this problem. I had this happen to me also when i started working out and it was incredibly painful and very frustrating. I actually got mine from zumba. My instructor is a bit high on the intensity and there is a lot of jumping and bouncing. I bought new shoes and also asked my doctor. The only solution was don't do the activity for a period of time, etc and then i would go back on day 1 just like you and have the same thing. i don't have much advice, but do understand how you feel. i did try looking online for some stretches you could do, as well as used a massager on them and that helped sometimes.

hansea47 · February 2013

My two cents....:)

I never had really awful shin splints or calf cramps, but I did get them at first. I found that when I improved my gait: shorter strides and landing mid-foot, and drank more water it got better. I drink at least 8 glasses of water per day, 10-12+ glasses on exercise days. I try to get in 2-3 glasses in the 2-3 hours before I run, if I run in the evening. I usually use a treadmill (especially in winter), and keep a water bottle handy during my run as well.

BRFMcKay · February 2013

For the cramping, it is possible you are low on potassium! Try eating bananas. Also, my doctor told me to drink tonic water. It is a bit nasty, but whatever is in it helps with cramping. (She tells her elderly patients to try it.)

That greatly reduced my cramping.

As far as shins, I have been having problems, too. I know you don't have a lot of money, but compression socks (not the diabetic kind) helped me. In addition to icing and resting. You just might have fractured your shins, which will suck, but as least you can have it fixed in a few weeks.

Also, here is another tip my doc gave me: Get an elastic band and make a knot. Put an edge under a door or leg of a table. Sit with your feel forward, and put the band around one foot. Stretch the band. Then point your toes TOWARD your face. It won't go far, but it will exercise the muscles around your shins and strengthen the muscles.

cparkburke · February 2013

Shin splits have been correlated to:

Running with heel strike.
Long stride.
Heavy weight.
Flat feet.
Tight calves.
Going uphill or downhill.
Leaning forward or backwards too much.
Hard ground.

Suggestions:
(1) Weight loss should help... just stay consistent and patient about it. :-) Shin splints are very common for my tall, heavy friends. Fortunately, you don't have to worry about the tall! :-)
(2) Stretch your calves. Learn to use a foam roller or tennis ball to work out knots and hot spots.
(3) If you have flat feet, try asking for shoes or inserts with arches. You can also try orthotics.
(4) Check your running form with a coach who is familiar with POSE or ChiRunning. This will address your stride, foot strike, and leaning. You will also learn to relax into good posture.
(5) Try skipping, jump rope, or running on your toes for 10 seconds at a time, and see if you're sore the next day. These will help strengthen your feet for a midfoot or fore-foot strike.
(6) Can you walk fast on flat trails? If you can, go for a walk, throw in 1 or 2 10-second runs, and see if you're sore. Don't overdo the running... just try to see if there"s ANY amount of running, no matter how little, that won't make you sore.

Hope that's helpful!

shooter560 · February 2013

Given you're in the UK, I'd suggest a trick I know some use. Pop along to your local store that does gait analysis and get checked out, see if they say you're neutral, prognated or over prodnated, don't forget to leave your purse at home

you can then go home and check online for trainers suitable for your needs. JB Sports have loads of last years trainers at silly money but you need to do checking online as they have no idea what gait they are suitable for.

89nunu · February 2013

I have a similar problem to much to soon in my case. Now I;m down with shin splints. A friend of mine is a sports injury 'whatever their called' and she gave me a couple of tips on how to improve my chins.

- After every training session get your ice pack and hot water bottle on your chins (5 min cool, 5 min hot, 5 min cool and 5 min hot, 20 min total) I know it sounds weird but it really helps

- get a can and put it on the floor in front of you. Move it with your foot backwards and forwards (go as far away as you can and as far under your body as you can, roll your foot on top of the can) do this about 3 times a day for a couple of minutes (I got a can under my desk

)

- put ankle weights on your toes or anything heavy that you can strap to your toes, sit down and hold your leg slightly off the ground. lift the foot quickly as far up as possible than lower it very slowly (do this 15 times 3 sets, 2 times a day)

- stand on one leg a couple of times a day (like when cooking or brushing your teeth) its not to strengthen your chins but to get your brain and leg muscles interacting better, will make you a 'better' runner, so you place the foot the way you should. It will hurt while you got the chin splints but work through it it will get better... also after a couple of weeks close your eyes when doing this (maybe not when cooking)

I'm doing these for about a week now and they start working. Good luck

89nunu · February 2013

also she told me to stop the running and jumping for the time being. Maybe for 2-3 weeks until it is getting better. Very lame Cardio exercises like sidesteps are now my regime (these can actually help with your foot placement when running as well)

dixiewhiskey · February 2013

5-10 minute warmup.

Brand new shoes

Lower treadmill incline to --2.0 or more.

That should fix it.

Shin splints

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