I dont know what to do about my shins

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Makoce
Makoce Posts: 938 Member
in Health and Weight Loss
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?
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Replies

  • JudyB21
    JudyB21 Posts: 20 Member
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    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
    Makoce Posts: 938 Member
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    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
    justagirlgeek Posts: 49 Member
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    Have either of you actually gone to a running store to get fitted for shoes?
    The right shoes will make a huge difference.
  • Makoce
    Makoce Posts: 938 Member
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    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
    justagirlgeek Posts: 49 Member
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    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
    Kaziegirlx Posts: 1
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    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
    ncl1313 Posts: 237 Member
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    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
    SJLS2013 Posts: 149 Member
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    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
    MySlimGoals Posts: 753 Member
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    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
    Makoce Posts: 938 Member
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    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
    kaekencoffee Posts: 81 Member
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    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__
    __Di__ Posts: 1,630 Member
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    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
    sophi135 Posts: 20 Member
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    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
    ncl1313 Posts: 237 Member
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    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
    rosieg1979 Posts: 99 Member
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    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
    ericarae33 Posts: 211 Member
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    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
    LoganAnthony6 Posts: 164
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    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
    happycauseIride Posts: 536 Member
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    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
    jgollnick Posts: 73 Member
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    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
    mellybell17 Posts: 1
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    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.

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