Shin splints, ideas for comparable running substitues?

Options
DuckiesorDie
DuckiesorDie Posts: 23 Member
in Fitness and Exercise
Good morning!

I'm currently training for a half marathon, my right shin is absolutely killing me even though I've been doing everything from stretching, foam rolling, massage stick, etc.

Looking to do some cross training (stationary bike, eliptical, rowing, stairclimber), but I have no idea what comparable running lengths would be on any of these machines! I'm currently running about 20 miles a week as my training is in week 4 or 12, so my normal run would be between 3 and 6 miles, so I'm looking to connect with some people that have possibly gone through this or know some good subsitutes and/or ways to keep up training without running!

Thanks!

Replies

  • dbmata
    dbmata Posts: 12,950 Member
    Options
    I went through a period of really bad shin splints.

    The fix was a two parter.

    More running.
    New gait.

    If you're looking for just cardio conditioning, swim. If you're looking to train for a marathon? Run. Also, mix up what you're running on. Don't make it the sidewalk all the time.
  • bbardwell0916
    bbardwell0916 Posts: 33 Member
    Options
    I went through a period of really bad shin splints.

    The fix was a two parter.

    More running.
    New gait.

    If you're looking for just cardio conditioning, swim. If you're looking to train for a marathon? Run. Also, mix up what you're running on. Don't make it the sidewalk all the time.

    What he said, but i wanted to add some other things. When I was in the NAVY people got shin splints bad so make sure you are wearing good shoes, not also running on pavement, sidewalk, or whatever like he said, and also make sure your back isn't getting any strain. I thought I had shin splints but I actually pushed my body and got bulging disks. Sometimes, your shoes or what we run on makes our posture bad and puts stress on our backs which in turn will hurt your legs. :)
  • jim9097
    jim9097 Posts: 341 Member
    Options
    Here is another idea you may or may not have tried. Walk around on your heels with toes pointing up as far as possible. This does a couple things for you, it stretches the calves but it also strengthens the muscles on the front fo the shin bones. Everytime I have ever gotten shin splints I did this for about 5-10 mins a day and they went away rather quickly.

    Good luck!
  • MeganAnne89
    MeganAnne89 Posts: 271 Member
    Options
    I've suffered from shin splints for a long time. The only things that have helped me are calf raises, and Dr. Scholls. At first I didn't think that the insert would work because it felt like it didn't properly align with my arch, but god, they've been a miracle worker for me.

    That, and I have to watch that I don't cross my legs. That makes it worse.
  • accelerashawn
    accelerashawn Posts: 470 Member
    Options
    when i ran track in middle school the coach said for shin splints you should do shin strengthening exercises like toe lifts. Kind of like reverse calf raises. He said when the shin muscle is unproportionally weak compared to the calf that pain can come from it.

    I havent had them since then though.
  • Heronimos
    Heronimos Posts: 26 Member
    Options
    First of all, check with a doctor with a special education on sport if it is a shin-split. I have been treated 10 years for shin-splints by physiotherapists, orthopedic's en GP's, but after that time and a consult with a medical-specialist on sports it was revealed that I had chronic compartment syndrome. A short operation and it was a lot, a lot better.

    But not good enough to run more than 3k.. That was to bad. I could risk a other operation, but found a good alternative.
    The kickbike. Almost as much burn as running, but much less problems with knees, joint, mussels and my back.

    http://www.iksaworld.com/downloads/calorie-poster-ENGLISH-a4.pdf

    Good luck...
  • czmmom
    czmmom Posts: 236 Member
    Options
    I did some of these stretches:
    http://www.wikihow.com/Treat-Shin-Splints-by-Stretching and from this site: http://www.self.com/flash/fitness-blog/2011/05/4-shin-splint-solutions-and-st/

    I found the elliptical to be good while I had the shin splints. I also like bicycling and swimming (my shin splints happened in February so I stuck to the elliptical)

    For me it was my shoes. For some reason the asics I was wearing did it to me. When I switched back to brooks,I was fine and I am fine with my mizuno paradox's.
    It just takes time for them to heal. I took about 2 weeks off from running.
  • dbmata
    dbmata Posts: 12,950 Member
    Options
    Interesting that brooks fixed you.

    For me, switching from my brooks to five fingers did it.
  • MarshallLuke
    MarshallLuke Posts: 177 Member
    Options
    I used to have serious shin splints. After I bought new running shoes my legs feel amazing. Like I have whole new legs and am running on clouds.
    Running shoes only last 6 months or 300 miles, depending on who you ask. Don't cheap out on shoes either, they are important.
  • cwolfman13
    cwolfman13 Posts: 41,868 Member
    Options
    Have you seen a doctor...I had "shin splints" once that turned out to be a stress fracture. I'd start there. I used to get them frequently in high school and as I recall, running on grass or dirt more often than not seemed to help along with stretching and whatnot.

    Ultimately, this is one of the big reasons I ended up having to give up running for the most part...shin splints and tendinitis in my posterior tibial tendon. Fortunately I discovered a passion for riding and haven't looked back.
  • Chain_Ring
    Chain_Ring Posts: 753 Member
    Options
    If you're injured, let it heal. If not, sack up and keep running.
  • bazzawood30
    bazzawood30 Posts: 45 Member
    Options
    ice packs between training, and cold showers or ice baths after. If you can run through it carry on running but dont increase your milage until they settle down. I find nothing pushes me has hard as running, but i enjoy cycling and swimming when i can not run.

Categories