Shin Splits
ForMyAngelBaby
Posts: 123 Member
Today I was planning on completing week 1 day 3 of the c25k program. I got half way through the 2nd run and I had to quit running because my shin splits were killing me. They ached and burned so bad that I welled up with tears and switched to a walk for the rest of the time. My calves and shins burned the rest of the time..I probably should have just turned around and gone home.
I am so frustrated! Never in my life have I ever completed any kind of an exercise program and never in my life have I been this committed to an exercise program. I really have my heart set on running a 5K in September, and now I'm afraid that's not going to be an option.
I've been researching shin splints and they are calling for several weeks of rest - which I don't want to do. I'm making great progress and I'd hate to see it come to a crashing halt. I am going to buy some new sneakers this weekend and get insoles designed to help with shin splints. I'm also trying to find exercises that will help prevent and heal them.
I'm just so frustrated by this situation. I'm thinking maybe I can just walk instead of doing the c25k but that means quitting and I've quit enough in my life - I refuse to do it anymore.
I am so frustrated! Never in my life have I ever completed any kind of an exercise program and never in my life have I been this committed to an exercise program. I really have my heart set on running a 5K in September, and now I'm afraid that's not going to be an option.
I've been researching shin splints and they are calling for several weeks of rest - which I don't want to do. I'm making great progress and I'd hate to see it come to a crashing halt. I am going to buy some new sneakers this weekend and get insoles designed to help with shin splints. I'm also trying to find exercises that will help prevent and heal them.
I'm just so frustrated by this situation. I'm thinking maybe I can just walk instead of doing the c25k but that means quitting and I've quit enough in my life - I refuse to do it anymore.
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Replies
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Get yourself to a specialist running shop and get your gait analysed OP and then take their advice as to which running shoes will be best for you.
Sorbothane insoles will also help, they absorb 80-90% of the shock which travels up your legs when your feel strike the ground during running.
If you can, run on grass, dirt, sand or softer ground for a while.
Shin splints are the absolute pits, but with the correct footwear, it is likely you will find you will be okay.0 -
First, I would make sure these are shin splints. I suferred for a long time with what I thought were shin splints. After seeing a physical trainer, I found out that I have a tendency to have very tight hamstrings. If I do not warm-up and stretch properly, my shins will have to work harder to pick my foot up when I run, and I will be in a lot of pain.
I try to do toe lifts when sitting at my desk to help strengthen my shins and this seems to help them from getting fatigued.
I highly suggest talking to a doctor and describing your pain and when it comes on. Typically with shin splints, the pain does not go away when you stop exercising.0 -
Oh my word, I could have written your post myself. I made it all the way to week 3 day 1, before my poor shins and my knees crapped out. I am so mad at my own body. My 5k is in September, too.
I found that ibuprofen and icing my legs for 30 minutes at the end of a workout helped me tremendously. It takes that "fire on the inside" feeling away.
I'm "resting" my legs by using an elliptical for the next week or two, then I'm going to try it again. I second the recommendation to get custom fitted for shoes, if you haven't already. I went to Fleet Feet and they were fantastic.
Feel free to send me a FR (with a msg to remind me how we "met") if you'd like. Then we can encourage each other through this.0 -
I am on week 5 day 1 of the C25K, I also suffered with shin splints, I work at a school and the PE teacher told me to ice my shins when I came back from a run and also to stand on the bottom stair, hang my feet half way over the stair then lift and lower toes rapidly for about 30 seconds. I did this every day trying to strengthen my calfs and the last couple of runs I've done I haven't suffered with shin splints. The other thing to note is that you really need a day of rest between each run as this also helps. I haven't had to change my running shoes, but the things I've tried have helped. So good luck, I hope you can continue with your running, I must admit I would hate to give mine up now I've started I just love it.0
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I gave myself shin splints by overdoing it when I first started running about six weeks ago. I did C25K my first day but felt I could run much further because my stamina turned out to be good. So I did. It wasn't my best idea. I ran through the pain (which lessened as I ran) partially because I didn't realize until I got home and looked into it more that the recommendation for shin splints is to get off your feet. It's been nearly six weeks and mine are all but healed and I'm looking forward to running again soon. Since you've spent some time looking into this you've surely learned that continuing to run with shin splints can lead to stress fractures. I decided that it would be much better to sit out six weeks than to risk causing significant damage to my body. I chose to do low impact work instead -- elliptical, rowing machine, biking. I know when I first got them I was very tempted to keep going. I didn't really think of them differently than DOMS, figuring that they would surely go away if I merely kept working. I could tell, though, how walking and using stairs aggravated my shin splints and that was what helped convinced me it was best for me to wait it out. While this is a decision you ultimately have to make for yourself, pausing for an injury isn't the same as quitting. Sometimes it's what you have to do to keep going long term.0
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I highly suggest talking to a doctor and describing your pain and when it comes on. Typically with shin splints, the pain does not go away when you stop exercising.
My pain continues past the exercises0 -
OP as I explained earlier (2nd reply on this thread) - it is worth getting fitted for the correct running shoes and getting your running gait analysed. I suffered with splint for many years and could never run outside until I was fitted properly.I highly suggest talking to a doctor and describing your pain and when it comes on. Typically with shin splints, the pain does not go away when you stop exercising.
My pain continues past the exercises
Shinsplints do not go away unless they are sorted
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I gave myself shin splints by overdoing it when I first started running about six weeks ago. I did C25K my first day but felt I could run much further because my stamina turned out to be good. So I did. It wasn't my best idea. I ran through the pain (which lessened as I ran) partially because I didn't realize until I got home and looked into it more that the recommendation for shin splints is to get off your feet. It's been nearly six weeks and mine are all but healed and I'm looking forward to running again soon. Since you've spent some time looking into this you've surely learned that continuing to run with shin splints can lead to stress fractures. I decided that it would be much better to sit out six weeks than to risk causing significant damage to my body. I chose to do low impact work instead -- elliptical, rowing machine, biking. I know when I first got them I was very tempted to keep going. I didn't really think of them differently than DOMS, figuring that they would surely go away if I merely kept working. I could tell, though, how walking and using stairs aggravated my shin splints and that was what helped convinced me it was best for me to wait it out. While this is a decision you ultimately have to make for yourself, pausing for an injury isn't the same as quitting. Sometimes it's what you have to do to keep going long term.
I'm so glad you posted this...I really need to focus on what is best for my body - and right now that means resting my legs. Instead, I can focus on other exercises to keep myself moving, getting properly fitted shoes and healing. I know what you mean about feeling the pain - I'm feeling it with every stair and every step. I certainly don't want stress fractures - so I will have to just overcome my own frustrations and find work out alternatives. Might be time to join a gym and get on the machines instead.0 -
Every suggestion on here is what I would have said...in this order:
Ice them down and take it easy (rest days, other less impacting exercises, don't push yourself so hard)
Try running on different terrain (I can do treadmills, but they hurt all my leg muscle and joints more than when I get outside AND running on the grass/dirt absorbs more of the impact than running on pavement)
Check your shoes/fit with a specialist (This should come first, but it does cost money - although, I see it more as an investment than an expenditure)
Go see a doctor (if the pain persists, it could be something more)
I know you are excited about running your first 5K, but there is a chance you may not be ready by September...bummer, but that does not mean you will never run one!! You can do this!!!!0 -
Every suggestion on here is what I would have said...in this order:
Ice them down and take it easy (rest days, other less impacting exercises, don't push yourself so hard)
Try running on different terrain (I can do treadmills, but they hurt all my leg muscle and joints more than when I get outside AND running on the grass/dirt absorbs more of the impact than running on pavement)
Check your shoes/fit with a specialist (This should come first, but it does cost money - although, I see it more as an investment than an expenditure)
Go see a doctor (if the pain persists, it could be something more)
I know you are excited about running your first 5K, but there is a chance you may not be ready by September...bummer, but that does not mean you will never run one!! You can do this!!!!
OP seriously this ^
You will be ready for that 5k if you crack on and get your shoes sorted.
You know, all this disturbs me, why is nobody listening 0 -
Every suggestion on here is what I would have said...in this order:
Ice them down and take it easy (rest days, other less impacting exercises, don't push yourself so hard)
Try running on different terrain (I can do treadmills, but they hurt all my leg muscle and joints more than when I get outside AND running on the grass/dirt absorbs more of the impact than running on pavement)
Check your shoes/fit with a specialist (This should come first, but it does cost money - although, I see it more as an investment than an expenditure)
Go see a doctor (if the pain persists, it could be something more)
I know you are excited about running your first 5K, but there is a chance you may not be ready by September...bummer, but that does not mean you will never run one!! You can do this!!!!
OP seriously this ^
You will be ready for that 5k if you crack on and get your shoes sorted.
You know, all this disturbs me, why is nobody listening
Yes, this is the correct advice. And also, you may have bad running form. When you are getting fitted for shoes, ask the employees at the running store if they offer free form clinics. If not, try to find one in your area. Check out goodformrunning.com
Bad form (heel striking) can cause a lot of problems.0 -
I know youre frustration as I too suffered with shin splints for years.
Shin splints are caused by tight calves, bad form, (ie: heal striking, over striding), worn motion control shoes, and running inclines or by the terrible toos....too much, too hard, too fast.
Shin splints are inflammation of the tendons that anchor the calve muscles to the front of the shin. Tendon inflammation takes longer to heal because they lack the blood flow of muscle.
Dont be so frustrated, rest time is every bit as important as road time, you need to let the body heal.
Get a good vibrator massager and vibrate your shins, calves, achilles, and ankles. This will increase the healing blood flow and relax and loosen the calves. http://www.activeforever.com/body-back-vibe-massager ---- or---- http://www.ebay.com/itm/Oster-Stimulax-Handheld-Vibrating-Massager-Stim-U-Lax-Vibrator-Therapy-76103-/271115702915
I have both and the big two handed massager is so powerful that it causes an insatiable itch as it stimulates the blood flow.
After your shins cool down you need to vibrate, stretch the calves, and do toe rises/lifts.
Before you run, vibrate from the knees down, calves, shins, achilles, etc. Loosen and warm everything up! Using short strides run easy. Bending at the ankles run with your head slightly in front of your feet. Plant your foot lightly as if stepping on egg shells.
If the pain persists you may have stress fractures and you will eventually break your leg if you try to continue running. Go see a doc.
When I gave up running in cushioned, motion control, support shoes and started running in minimalist I have never had another injury of any kind.0 -
I'm an exercise physiologist. There are a multiple of variables as to what could have played a role in shin splints in your case. However, are your calves tight? If so, massage them out with a dough roller. Also, forget buying motion control shoes and go with cushioned shoes and purchase a set of SuperFeet Insoles. Your foot moves inside the shoe, so a shoe with an arch support doesn't really do a lot. However, with insoles, your foot gets support the entire time, even as it moves inside your shoe. What is your level of progression. You will probably need to do some cross training.0
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I'd also suggest cross training and strength training. Just a month ago I would get terrible shin splints if I tried too much running compared to walking. Now 3 weeks into a strength training program my BF made me (different muscle groups each day) I did a 5k Saturday with no shin splints at all. Its important to build slowly into running and to do exercises to make your legs stronger (other than running). Don't rush and you'll get there soon!0
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Another idea that I thought about while working out today: are you spending enough time warming up?...I think a lot of C25K programs tell you to walk 5 minutes at a "brisk pace", but I just don't think that's long enough. I would walk maybe 10 minutes and build up to a "brisk pace". Also, don't run as fast as you can during your first run segment of the C25K program your using. I know it's tempting because that's when you feel your strongest. Most avid runners run very slowly at first when running 5k's, marathons, etc. This gives your body a chance to warm up and you won't hurt yourself as easily or tire yourself out by the end of your workout/race. You may want to extend your cool down and take it real easy on the walk home too (almost relaxing and enjoying the scenery - for the last couple of minutes).0
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I'm an exercise physiologist. There are a multiple of variables as to what could have played a role in shin splints in your case. However, are your calves tight? If so, massage them out with a dough roller. Also, forget buying motion control shoes and go with cushioned shoes and purchase a set of SuperFeet Insoles. Your foot moves inside the shoe, so a shoe with an arch support doesn't really do a lot. However, with insoles, your foot gets support the entire time, even as it moves inside your shoe. What is your level of progression. You will probably need to do some cross training.
Cool idea - I've also used tennis balls in the past to massage different areas (feet & lower legs mostly).0 -
Today I was planning on completing week 1 day 3 of the c25k program. I got half way through the 2nd run and I had to quit running because my shin splits were killing me. They ached and burned so bad that I welled up with tears and switched to a walk for the rest of the time. My calves and shins burned the rest of the time..I probably should have just turned around and gone home.
I am so frustrated! Never in my life have I ever completed any kind of an exercise program and never in my life have I been this committed to an exercise program. I really have my heart set on running a 5K in September, and now I'm afraid that's not going to be an option.
I've been researching shin splints and they are calling for several weeks of rest - which I don't want to do. I'm making great progress and I'd hate to see it come to a crashing halt. I am going to buy some new sneakers this weekend and get insoles designed to help with shin splints. I'm also trying to find exercises that will help prevent and heal them.
I'm just so frustrated by this situation. I'm thinking maybe I can just walk instead of doing the c25k but that means quitting and I've quit enough in my life - I refuse to do it anymore.
I know how you feel! I've had shin splints before, and it's incredibly frustrating when you're trying to run but you're in too much pain to! For me, it was because my shoes were not the right shoes for me - I purchased a new pair at my local Running Room, and I haven't had them since - but it is time for me to replace my shoes soon. It did take a while for my shins to not be in pain when I ran, even after I got the correct shoes. But be patient! You'll be running again soon.
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Thanks to everyone who gave me suggestions and ideas and encouragement!
Yes, I really want to run that 5K in September, but I have to accept my current situation and I will find alternative ways to work out. I realized that just because I can't run doesn't mean that everything else has to come to a grinding halt. So, last night I printed out an application to join my local YMCA! They have a brand new exercise equipment room and I will be taking full advantage of it while my body heals. The best part - it's a half mile from my house - so I can walk there and have a great warm up and cool down in the process!
Oh - and to let you all know - I will be purchasing proper shoes with proper insoles and resting my legs until they are healed.0
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