Shin Splints --> New Cardio Replacement?

LoveSarahh
LoveSarahh Posts: 3 Member
in Fitness and Exercise
I've been upping my cardio this past week and I'm pretty sure I've ended up with shin splints on my left leg. I definitely don't want my progress halted because of this. What would you suggest I replace my daily run with? Any suggestions are appreciated.

The weather is getting nice so I'll be cycling to school again. Do you think it's too rough on my shins to be biking again starting tomorrow? Its about a 7 mile to and from commute.

If cycling is too much, what would be a good cardio for me at this point?

Thanks in advance.

Replies

  • megami_girl
    megami_girl Posts: 18 Member
    I have tried running but I always get the dreaded shin splints. I have come to the conclusion that I really don't like running because it induces pain for me. If I am not being chased then why bother. I am just not a born runner. I do love my bicycle and I have never had an issue with riding my mountain bike. Flat surfaces or straight up a hill, it is the cardio that seems more fitted for me. I never have had shin splints from bicycling. Just do what you love or .... least hate depending on your attitude.
  • grandmothercharlie
    grandmothercharlie Posts: 1,075 Member
    I don't run, but I had a real problem with shin splints while cardio walking. My dil is a physical therapist and an athlete so asked her. She suggested that because I'm short, I just was taking too long a stride. I ended up shortening my stride a lot. I keep my step underneath and behind me more. I don't know if that would work while running or not.
  • Mrs_Hoffer
    Mrs_Hoffer Posts: 5,194 Member
    Bump......for responses. I recently started runnung with c25k app and am having a horrible time with shin splints! Im hoping i can just push thru them and will eventually get uaed to running......so I need to read some replies to this thread as well! Thanks!
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    The weather is getting nice so I'll be cycling to school again. Do you think it's too rough on my shins to be biking again starting tomorrow?

    Cycling, as long as you're clipped in to the pedals, helps strengthen the shin muscle so mitigates for one of the causes of shin splints. It's well indicated as a treatment for shin splints.

    The reason for that is that when you're clipped in you pull up on the pedal as well as pushing down.
  • LoveSarahh
    LoveSarahh Posts: 3 Member
    The weather is getting nice so I'll be cycling to school again. Do you think it's too rough on my shins to be biking again starting tomorrow?

    Cycling, as long as you're clipped in to the pedals, helps strengthen the shin muscle so mitigates for one of the causes of shin splints. It's well indicated as a treatment for shin splints.

    The reason for that is that when you're clipped in you pull up on the pedal as well as pushing down.

    That's great to hear!

    Thanks for all the responses :)
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    ...am having a horrible time with shin splints! Im hoping i can just push thru them and will eventually get uaed to running

    It really depends on what symptoms you're experiencing, and whether the underlying cause is actually shin splints or not.

    Shin plints are microfractures on the shin bone, and the tearing of the muscle away from the bone as a result of that. Broadly it's an overuse injury with a number of different potential causes:

    Shoes are ill fitting, inappropriate for your gait or worn out. The best approach to this is to find a good specialist running shop that wil spend time with you to understand your gait, and allow you to try a range of options to find the right thing for you. Peronally I over-pronate, so roll my foot inwards, which places a twisting load on my lower leg so I use stability shoes. Under-pronators tend to respond well to more cushioned shoes. Equally running shoes only have a life of about 500 miles or so, and if they're worn out they'll lead to increased injury risk.

    Form is compromised as a result of overstepping - By pushing the front foot out the ody ends up being lifted up and over that level, which places a different load on the lower leg. Keep the pace short, so that the front foot is landing under or only just in front of the body mass.

    Muscular imbalance with the muscle on the shin bone being weaker than the calf. that can be rectfied by cycling, or by lifting the toes against a resistance band or a sandbag.

    Over use - Running too far or too frequently given the level of experience. take the rest days and don't increase distance by more than 10% per week, if that.
  • sevsmom
    sevsmom Posts: 1,172 Member
    Don't stop running....if you enjoy it otherwise. Investigate your shoes for proper fit and perhaps excessive wear & tear. This usually aggravates my shins when it happens. Additionally, add it some lower body stretching. Stretch the achilles, calf, hamstrings, quads & hip flexors. I find when I neglect my stretching the shin pain is also much more likely.

    Simple fixes may eliminate the problem and allow you to continue working on your running. Recognize that running can produce pain & that you need to find it's source and work to heal, then correct what was causing the pain so you can continue running.
  • Samenamenewlook
    Samenamenewlook Posts: 296 Member
    http://goodformrunning.com/

    Take a look at this webpage. It gives great advice on how you should be positioned to reduce pain. Also if you can, have someone do a gait analysis to see if its form. My local running store teaches a class on good form, and does gait analyses and fitting and it has really helped me. I found that much of my leg pain was because of heel striking. Proper fitting shoes are also important. I highly suggest getting fitted, my shins start to hurt when its time to replace my shoes. Don't give up though, you may have to adjust your training to heal, but you can keep running! Good luck!

    ETA: Cycling is great if you really want to stop running, clip in if you can for the best workout!
  • sashamccloud7
    sashamccloud7 Posts: 1
    I also get shin splints from running so i cut back to 15 min. HIIT once a week and for the rest of the week i walk on an incline of 9-15 at speed 2.5-3.0 for 20-30mins…excellent for the glutes, hamstrings, quads, calves etc. Usually i do a simple HIIT routine on the stationary bike for about 10-15 as a warm-up as well.
  • kdeanosu
    kdeanosu Posts: 31 Member
    ...am having a horrible time with shin splints! Im hoping i can just push thru them and will eventually get uaed to running

    It really depends on what symptoms you're experiencing, and whether the underlying cause is actually shin splints or not.

    Shin plints are microfractures on the shin bone, and the tearing of the muscle away from the bone as a result of that. Broadly it's an overuse injury with a number of different potential causes:

    Shoes are ill fitting, inappropriate for your gait or worn out. The best approach to this is to find a good specialist running shop that wil spend time with you to understand your gait, and allow you to try a range of options to find the right thing for you. Peronally I over-pronate, so roll my foot inwards, which places a twisting load on my lower leg so I use stability shoes. Under-pronators tend to respond well to more cushioned shoes. Equally running shoes only have a life of about 500 miles or so, and if they're worn out they'll lead to increased injury risk.

    Form is compromised as a result of overstepping - By pushing the front foot out the ody ends up being lifted up and over that level, which places a different load on the lower leg. Keep the pace short, so that the front foot is landing under or only just in front of the body mass.

    Muscular imbalance with the muscle on the shin bone being weaker than the calf. that can be rectfied by cycling, or by lifting the toes against a resistance band or a sandbag.

    Over use - Running too far or too frequently given the level of experience. take the rest days and don't increase distance by more than 10% per week, if that.

    ^^^ All of this! Excellent advice.

    I used to get shin splints from running until I got properly fitted for running shoes. My real love is cycling and I have never gotten shin splints from cycling no matter how long or far I ride. Good luck to you.
  • Ninkyou
    Ninkyou Posts: 6,666 Member
    Try taking it slower? It could be a case of too much too soon, in which case slow it down. If you get it while running, try walking. Walking is great exercise and will help build up your endurance until you can try running again.

    Also make sure you have good shoes and you're doing stretches.
  • ImpishVanity
    ImpishVanity Posts: 224 Member
    Shin Splints is a blanket term used to describe shin pain. It can be caused by many things, some of which are listed above. Depending on what specific injury you have, you might need to do alternative cardio for a while until it heals. I have dealt with many different shin issues - from stress fractures in the bone (which you would ABSOLUTELY need to quit running to allow to heal) to exercise-induced compartment syndrome, which I ended up having surgery for.

    Now, your issues could just be a case of overuse or bad shoes, as others have suggested. My advice would be to give it a couple of days rest, ice it, elevate it - each day. In a few days try running again. Between then and now I suggest investing in perhaps going to a Roadrunner store or something similar that will measure your feet and set you up with either inserts or new shoes. Perhaps research proper running form as well. Lastly, when you go to run again wrap your lower legs. This will help keep the muscle from pulling away from the bone, a common cause of shin pain.

    In the meantime, biking is an absolutely perfect form of cardio. I do spin classes myself. Also swimming, elliptical, I also will do high incline on a treadmill and walk it to burn more calories without the impact of running - but be careful here! Depending on your specific cause of shin pain this might not be a good idea. My rule of thumb is give something a try, if it hrts stop IMMEDIATELY.

    DO NOT try to push through. I have been given the advice (and insistence) of just pushing through the pain and getting over it and that path had lead me to surgery and possibly permanent injury. (I'm in the military so running is a big deal and being in pain is often not an excuse to be allowed to stop).

    So to reiterate: RICE (rest, ice, compression, elevation), reassess your form and get new shoes.

    Hope this helps! Add me if you want to talk about shin pain because I know allll about it lol
  • jojospero
    jojospero Posts: 92 Member
    http://goodformrunning.com/

    Take a look at this webpage. It gives great advice on how you should be positioned to reduce pain. Also if you can, have someone do a gait analysis to see if its form. My local running store teaches a class on good form, and does gait analyses and fitting and it has really helped me. I found that much of my leg pain was because of heel striking. Proper fitting shoes are also important. I highly suggest getting fitted, my shins start to hurt when its time to replace my shoes. Don't give up though, you may have to adjust your training to heal, but you can keep running! Good luck!

    ETA: Cycling is great if you really want to stop running, clip in if you can for the best workout!

    Good tips!
  • asciiqwerty
    asciiqwerty Posts: 565 Member
    may or may not be shin splints:
    short term: rest > nsaids > look at running style and shoes
    next: see a doctor and follow their advice

    i've had loads of shin splints over long periods that kept recurring when i played basketball and football, in the end the doc banned me from doing high impact workouts including running (bummer) [this wasn't just becasue of the shin splints but other medical conditions too and is unlikely to be the advice you would receiv after your first set of shin splints]

    I now swim, cycle, sail and walk (dull and less interesting that basketball and football, but stil excercise and still challenging if you set yourself personal goals and/or get yourself a workout buddy)

    whatever you end up choosing to do, listen to your body, see medical help as necessary and find an activity tha challenges you and that you enjoy
  • sikanna
    sikanna Posts: 6
    Just recovered from posterior shin splints + tendinitis here (literally, and I'm still in recovery mode).

    The worst of my injury was three weeks ago. Since then, I did no running for almost two weeks.
    Since I'm in a training mode for full marathon, I needed to keep my cardio levels up. So my cardio days were like:
    Monday - 40-minute elliptical, easy.
    Wednesday - 40-minute elliptical with interval, 30-minutes of stretching.
    Friday - 60 minute bike ride
    Sunday - 120 to 180 minutes of bike ride.
    Tuesday/Thursday: Strength Training
    Saturday: Stretch or Yoga.

    Every day, I "RICE"ed (Rest/Ice/Compression/Elevation) and stretched. Once pain was lower, I also got two sports massage sessions to get my scar tissue moving and to speed up my recovery.

    After two weeks, I slowly began incorporating running. The first day, I did only 2 miles and extremely slowly. I gradually upped my mileage and I did 7 miles on Sunday without any pain.

    Once you recover, find out the cause of shin splits. A lot of things can cause it from:
    - Bad running form (this was my case and I'm currently working on fixing it and until I get my form right, I need to stay away from speed workouts)
    - Your shoes (either not fitting right, or too old to support your feet)
    - Your feet and arch (high or low arch - you should get insole to support this)
    - Any sign of over or under pronation (in which case, you should get right shoes to correct it)
    - Sudden increase in mileage or effort.

    Unless you fix the originating problem, shin splints can be a "nagging" or "chronic" injury so please be careful.

    In short:
    You should stay off running for a few weeks until the pain goes away. Stretch and Ice during this period. You can do other cardio workout as long as you stay off causing any impact to your foot and leg. Once pain goes away, slowly return to running but run about a minute or two or so slower than usual pace (e.g. if you run 9-minute mile regularly, run at 10 or 11-minute/mile) and never continue to run if pain comes back.
    You will be able to run again, but you need to fix your injury first.
  • cmandd
    cmandd Posts: 8
    Tabata and a heavy bag.

    If you really enjoy running though, this:
    ...am having a horrible time with shin splints! Im hoping i can just push thru them and will eventually get uaed to running

    It really depends on what symptoms you're experiencing, and whether the underlying cause is actually shin splints or not.

    Shin plints are microfractures on the shin bone, and the tearing of the muscle away from the bone as a result of that. Broadly it's an overuse injury with a number of different potential causes:

    Shoes are ill fitting, inappropriate for your gait or worn out. The best approach to this is to find a good specialist running shop that wil spend time with you to understand your gait, and allow you to try a range of options to find the right thing for you. Peronally I over-pronate, so roll my foot inwards, which places a twisting load on my lower leg so I use stability shoes. Under-pronators tend to respond well to more cushioned shoes. Equally running shoes only have a life of about 500 miles or so, and if they're worn out they'll lead to increased injury risk.

    Form is compromised as a result of overstepping - By pushing the front foot out the ody ends up being lifted up and over that level, which places a different load on the lower leg. Keep the pace short, so that the front foot is landing under or only just in front of the body mass.

    Muscular imbalance with the muscle on the shin bone being weaker than the calf. that can be rectfied by cycling, or by lifting the toes against a resistance band or a sandbag.

    Over use - Running too far or too frequently given the level of experience. take the rest days and don't increase distance by more than 10% per week, if that.

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