shin splints

tndejong · April 2013

i have never done any kind of running. my boyfriend can run a 5k no problem. so i thought i would challenge myself to trying to do this. i can barely run a minute or two without being out of breath. but its a challenge i want to over come. i found this app on my phone couch to 5k that i like.

my problem is shin splints. even if im walking long distances, my shins hurt really bad. last sunday i got maybe 15 minutes into my program and i had to sit and was crying like a little baby. my mind wants to keep going. but the pain hurts so bad.

my questions are, how do you fix this? if i continue to walk or jog when the pain comes on, will i further hurt myself? is it something that goes away? i know i need some better shoes. any suggestions on that? do you have to buy fancy $100 running shoes, or could get away with insoles?

another question, my program is set up for 3 days a week for a half an hour. your running and walking on and off to build resistance. 5 min warm up and 5 min cool down. is it ok to do this daily? should you take days off?

timeasterday · April 2013

Find a running store near you and get fitted for running shoes. Yes they might be $100 or more but I consider it worth it. Sometimes shin splints are caused by doing too much too soon, doing too much on hills, footwear, or even just muscle imbalances. Maybe try some insoles at first and see if that help, at least you haven't spent too much at that point. Work on strengthening your shins. Stand on the floor and lift the balls of your feet as high as you can with your heels planted on the floor. Repeat this 20-30 reps for 2-3 sets. Also try walking around for a minute on your heels, first with the feet pointing out, then pointed straight, then pointed inwards. Your shins will get stronger with regular running and the pain should go away. I went through it too when starting out but it doesn't bother me that much any more.

Regarding how frequent you should run - always put in a rest day between runs. When starting out like this, it is very important that you rest. Back to back runs is a recipe for more pain and possible injury. I went through tendonitis and it's no fun.

twelfty · April 2013

sort of got a thread going here that might have a bit more help in it

http://www.myfitnesspal.com/topics/show/951718-shin-splints?page=1#posts-14542890

jalloggio · April 2013

Beleive it or not the biggest cause of shin splints is poor calf flexibility, and low fitness level.

I use to struggle with them when I was heavier they would get so bad I would need to ice my shins after a short run. I thought I had serious problems. After I lost weight I went to school to study exercise science and got my nsca cert. in that time I did a report about shin splints.

If you are positive they aren't micro fractures (only way to find out is getting an X-ray) then you need to start working on your calf flexibility. I started stretches my calfs daily. since my fitness level has improved and I worked on the flexibility I can now run 5 miles without any pain or soreness from shin splints.

twelfty · April 2013

If you are positive they aren't micro fractures (only way to find out is getting an X-ray) then you need to start working on your calf flexibility. I started stretches my calfs daily. since my fitness level has improved and I worked on the flexibility I can now run 5 miles without any pain or soreness from shin splints.

this is an interesting point, last month i must've had about 4 attacks of really, really serious cramps in my calf muscles in both legs in the night, to the point i couldn't physically push out the cramp, i had to stand up and force my leg straight with my hands, and the subsequent damage of this lasted at least 3 days, like i say this happen about 4 times, on both legs

which i'm pretty sure backs up what you're saying 100% though i never really linked the two before now....

anyone else has had similar problems and shin splints?

hannahthesoundgirl · April 2013

I work for several health science departments at a community college. One of my bosses is a Physical Therapist. I asked her about my the tightness/pain I was feeling in my lower legs after running and doing 30DS. She said they were shin splints and told me to do some stretches. Basically, get in a high lunge position, leaning against a counter or wall. Slowly press your back heel into the ground and you'll feel a stretch right behind and below your knee. Stretch there for 20 seconds or so. Then bend your knee and sink down into kind of a squat, but keeping your foot flat on the ground. You'll feel a stretch on either side of your calf, about half way between your knee and ankle. She told me to do each stretch on each leg for about 20 seconds before and after exercise. I did it one day and the next day my legs felt soooo much better.

Hearts_2015 · April 2013

Find a running store near you and get fitted for running shoes. Yes they might be $100 or more but I consider it worth it. Sometimes shin splints are caused by doing too much too soon, doing too much on hills, footwear, or even just muscle imbalances. Maybe try some insoles at first and see if that help, at least you haven't spent too much at that point. Work on strengthening your shins. Stand on the floor and lift the balls of your feet as high as you can with your heels planted on the floor. Repeat this 20-30 reps for 2-3 sets. Also try walking around for a minute on your heels, first with the feet pointing out, then pointed straight, then pointed inwards. Your shins will get stronger with regular running and the pain should go away. I went through it too when starting out but it doesn't bother me that much any more.

Regarding how frequent you should run - always put in a rest day between runs. When starting out like this, it is very important that you rest. Back to back runs is a recipe for more pain and possible injury. I went through tendonitis and it's no fun.

Thanks for your input, I'm dealing with them now... I'll try out what you shared.

xinit0 · April 2013

I have this issue as well, and the idea that there are muscles on the front of the shins was something of a surprise to me. The idea of stretching my CALF muscles seemed completely insane to me.

I started just walking in the city - 5-10km with just my regular footwear of choice (Dr. Martens boots) which weren't a problem walking at my normal walking pace. I wanted to push the speed up a bit, and when I did, OUCH.

I bought awesome new running shoes, thinking that the problem was just my not-all-that-flexible Docs. Increasing your stride or speed or changing your shoes can aggravate the problem... so my first day where I pushed my pace up thanks to the new lightweight high tech running shoes? My shins were screaming at about the 2km mark. I'd heard that sometimes that happens, and it can go away just as quickly... not that day.

I mentioned it to my PT (who I see for another issue), and he told me that when changing shoes, especially to a different heel to toe drop (there's a name for this?), that it could cause shin splints until you're used to it. That you should use new shoes in short bursts; 15 minutes one day, 20 minutes the next sort of thing. He gave me a couple ideas on how to stretch my calf muscles, and the best one I've found so far (for me) is heel walking.

http://triathlon.competitor.com/2011/02/training/how-to-prevent-shin-splints_19447

Also, search youtube for shin splints - there are some other great exercises to use before you head out.

Mr_Steve_V · April 2013

I didnt read any of the long threads, but the cheapest easiest way...is to lift your foot off the ground and just point your feet out and just rotate them in circles and back and forth. do this a few minutes at a time, a few times a day, and about a week you will be fine.

I had the same problem even with new shoes. I did the above and I was running with no problems, other than out of breath.

Hearts_2015 · April 2013

looking forward to catching up on this thread, appreciate all the input!!

1tiamat · April 2013

I've had some minor to moderate pain in my shins at the beginning of some of the cardio workouts I do. Since they include martial arts and kickboxing they focus a lot of attention on those parts of the body.

Some days I go the full 1-2 hours with no issue and others I start cramping up only after 40-50 jumping jacks or any heavy work on my legs. It might be because I don't always stretch as much as I should and I've only gotten my activity back up in the last 3 months.

I hope you find a solution I'd like to hear about it.

cinrn68 · April 2013

SHOES!! Do NOT skimp on getting proper running shoes. It makes ALL the difference, believe me.

Stretching post walk/run is key as well.

Both of these will help tremendously. If you're still suffering the pain, don't overdo it and continue with the running until the pain resolves. Otherwise, it will just take that much longer to get better.

Hearts_2015 · April 2013

bump

Jojo1470 · April 2013

Just something to think about as well, if none of these things work see a specialist....we thought my son had shin spints, but as it turns out it is compartment syndrome which can be very serious. Never work through the pain.

diolpah · April 2013

Midfoot strike.
Midfoot strike.
Midfoot strike.

DancingMoosie · April 2013

Yes, take rest days in between your running days until you are at a good fitness level and can add more. Also, do toe and heel raise in addition to the stretches mentioned earlier. Raise up on your toes 10-20 times, then raise your toes up towards your shins as you keep your weight on your heels (2-3 sets of 10-20 reps on your rest days should help strengthen the muscles and help keep you from getting reoccurring shin splints).

z0mbi3lady · April 2013

Shoes!!! Like others said, getting a good pair is essential.

Hearts_2015 · April 2013

Yes, take rest days in between your running days until you are at a good fitness level and can add more. Also, do toe and heel raise in addition to the stretches mentioned earlier. Raise up on your toes 10-20 times, then raise your toes up towards your shins as you keep your weight on your heels (2-3 sets of 10-20 reps on your rest days should help strengthen the muscles and help keep you from getting reoccurring shin splints).

This type of thing has really been helping me, thanks to all that have given the little tips for stretching etc.:drinker:

Much Appreciated!!!:flowerforyou:

I work for several health science departments at a community college. One of my bosses is a Physical Therapist. I asked her about my the tightness/pain I was feeling in my lower legs after running and doing 30DS. She said they were shin splints and told me to do some stretches. Basically, get in a high lunge position, leaning against a counter or wall. Slowly press your back heel into the ground and you'll feel a stretch right behind and below your knee. Stretch there for 20 seconds or so. Then bend your knee and sink down into kind of a squat, but keeping your foot flat on the ground. You'll feel a stretch on either side of your calf, about half way between your knee and ankle. She told me to do each stretch on each leg for about 20 seconds before and after exercise. I did it one day and the next day my legs felt soooo much better.

Awesome, thanks for passing along these tips!!!

Hearts_2015 · April 2013

bump

cindybpitts · April 2013

I have had them two times..I would almost have to get my husband to carry me out of the gym. I took advil before & after my workouts. I only would rest on weekends. I fought through the pain knowing that I shouldve stopped. Both times at my two week peak it was at its worst but by week four started getting better. Every now & then with alot of bouncing or jumping I can feel it a little. I still believe I may have had fractures. It was the worst ache & throbbing down deep in my shin/ankle bones I have ever felt!! I kept saying "No pain, No gain"...Good luck and I do think it will get better.

shin splints

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