Having trouble exercising with shin splints?

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Turtle1794
Turtle1794 Posts: 70
in Fitness and Exercise
Hey, I've been having so much trouble exercising because of shin splints, I could hardly walk for a long time with them, and I really want to exercise. I tried to jump rope today, and 3 minutes in my legs were throbbing and I had to stop. I already haven't walked for 4 days and I'm nervous this will set me back a lot.

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  • donnacervelli11
    donnacervelli11 Posts: 109 Member
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    Have you tried using a foam roller? Using one of those black ones (those are the firmest, I think) was the best thing I ever did for my shin splints.

    It'll hurt at first, but it helps. Try kneeling in front of the foam roller and placing one knee on top. Support yourself with you hands and then gently roll your shin along the roller from your knee to the top of your ankle. You can do this for the back of your leg as well to stretch out your calf muscles.
  • laurenellenmarie
    laurenellenmarie Posts: 331 Member
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    Sure it's just shin splints? How long have you been having pain?
  • Rhonnie
    Rhonnie Posts: 506 Member
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    I had chronic shin splints (and Achilles tendonitis) for 20+ years from playing soccer and then inserts called 'Superfeet' were recommended to me. I bought some and put them in my soccer shoes and within 2 weeks I was completely pain free! I've been wearing them for the last 6 years or so and I can tell when they are getting worn out because I start getting a little pain/tenderness every 6 - 9 months so I go buy a new pair and I'm all good again.

    Also, the warm-up where you 'write the alphabet' with your toe, being sure to 'write' big helps too.

    Good luck!
  • Afura
    Afura Posts: 2,054 Member
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    I would talk with a Dr. to see what kind of exercise would be best for you with these issues. I know that I get shin splints due to low calcium or potassium, and a hypothyroid issue, and I have to watch my levels (and eat my tums and bananas!) to help, but it's a nightmare as to how they hurt.
    My dr always recommended just walking though. I would think a good long warm up followed by a slow, low impact walk, and a long stretching cool down would help both possibly with the shin splints (depending on what causes them), and with preventing cramping due to them during exercise.
  • laurenellenmarie
    laurenellenmarie Posts: 331 Member
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    Yeah, I was diagnosed with shin splints, chronic shin splints, plantar fasciitus, neuropathy, and restless leg syndrome until FINALLY a specialist diagnosed me with Compartment Syndrome. Had the surgery in November and I am doing so much better now.
  • piggydog
    piggydog Posts: 322
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    A tennis ball became my best friend....

    I just try to push through it at a walk and get atleast a mile in and then take a break for a day and do it again... Eventually mine get better and stop hurting
  • emi1y15
    emi1y15 Posts: 12 Member
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    I'm struggling with this right now myself.. My sister in law is a marathon runner and suggested rolling out the calf with a tennis ball or yoga block. She also suggested rolling the bottom of your foot over a golf ball to loosen up those muscles as well. She said that rest, stretching, and breaking up the muscle is the most important part, but it is also helpful to apply ice to reduce inflammation. One thing she mentioned was to avoid "stair" calf stretches where you hang your heel off of a stair or other raised surface in order to better stretch the calf. It can bring on problems with the Achilles' tendon if done improperly. I have been following these suggestions for the past couple of days and, while I still experience some discomfort during my runs, it is getting better as I use these techniques. Hopes this helps!
  • jonathanmhobson
    jonathanmhobson Posts: 44 Member
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    I used to get them quite bad when using the treadmill. I found the more i excercised the better it got. However i'm sure there must be a way of medicating this.
  • lizpirate
    lizpirate Posts: 92 Member
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    I used to have major problems with shin splints until I got the right shoes--shoes that are right for your feet make a HUGE difference.

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