Please Help: Shin Pain

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newmeat30
newmeat30 Posts: 766 Member
in Fitness and Exercise
This may be a dumb question, but how do I keep my shins from hurting while walking or jogging?

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  • bacole1
    bacole1 Posts: 6
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    I have shin pain as well; I'm not sure there is a way to totally get rid of it, but what helps is to stretch, drink lots of water, and ice them after! Stretching is probably the best way to help though.
  • mikki3
    mikki3 Posts: 63
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    Lots of calf stretching helped me. I warm up for 5 minutes, the stretch. If my shins start to feel tight, I stop and stretch my calves some more.
  • carl1738
    carl1738 Posts: 444 Member
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    You've probably got shin splints. That's when your muscles kind of tear off the bone. It's very common with runners. Take it easy on the running and they should go away in a couple of weeks.
  • amyder
    amyder Posts: 1
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    I got new shoes and it helped me alot. also taking it easy for a warm up then hit it harder.
  • mhowe86
    mhowe86 Posts: 37
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    I have this problem too sometimes. It is difficult to loosen up the muscles around your shins but i have a stretch that works really well!

    First you have to kneel on the floor then sit back on your feet. Next, while in this position stretch your shins by lifting your knees one at a time off the floor. It really helps and you can feel a difference.

    Hope this helps!
  • joyfulmommaof2
    joyfulmommaof2 Posts: 95 Member
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    I take a rolling pin and roll it over the spot that hurts for a few minutes and within 24 hours the pain is usually gone. It hurts when you roll over it... but it works for me!
  • MelleyJ
    MelleyJ Posts: 198
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    Changing your gait or seeing someone who can create a custom orthotic may be the ticket. I helped my husband get through this a few years ago. He is a marthon runner and stopped running for weeks to let his IT band issues heal. He gained quite a bit of weight (for a runner) and when he returned to running the weight created his shin splint issues. The only way to get rid of the shin splints (for him) was to run and get rid of the weight. Quite a catch 22. I took him to see a foot & ankle specialist who created his custom orthotics. I had him continue running as long as he didn't have pain and gradually increase his mileage in order to prevent them from returning.
    Moral of the story, the orthotics helped him continue running to get rid of the weight. Try visiting a running store to help you find the best running shoes for your gait or try an insole (cheaper than the $400 custom orthotics) to help support your feet while you are running. Good luck!
  • msarro
    msarro Posts: 2,748 Member
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    1) The rolling pin idea above works, but it just soothes the pain.
    2) Wrap your shins legs as tight as you can stand with an athletic bandage, and then put ice on your shins.
    3) The next time you run, focus on running on the front of your foot, spring off the ball of your foot.
  • newmeat30
    newmeat30 Posts: 766 Member
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    Thanks guys! I really appeciate all of your input. :bigsmile:

    I'm definitely going to try out your tips and see how things go.
  • radarseven
    radarseven Posts: 50 Member
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    This may be a dumb question, but how do I keep my shins from hurting while walking or jogging?

    Thank you for posting this question. I have this problem too and it hurts like a mofo! Also, thanks mhowe86 for the stretching suggestion. :)
  • glfprncs2
    glfprncs2 Posts: 625 Member
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    I'm about 6 days in with my first bout of shin splints. Mine can after a serious leg workout on Monday afternoon, followed by a HIIT workout early the next morning. I'm guessing that the tightness in the calves from Monday caused limited flexibility in those same calves to compensate for the plyometric jump training the next day, so the fronts of the shins were stressed. Voila, shin splints. Mine is only in the left shin.

    What I've found to be helpful: 1. Rest, 2. Ice, 3. LOTS of stretching of the calf muscle (downward dog works wonders), 4. Epsom salt baths, 6. Once the muscles are warmed up, I 'write' the alphabet with my left foot. It really works on stretching out the muscles, tendons and ligaments. Sometimes it hurts like hell to do it, but afterwards, the shins feel better.
  • kzwicker
    kzwicker Posts: 4 Member
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    Shoes...spend the money on good shoes and get help choosing the right ones, go to a specialty sports shoes store, you will thank yourself :)
  • pocketsam
    pocketsam Posts: 134
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    Shoes...spend the money on good shoes and get help choosing the right ones, go to a specialty sports shoes store, you will thank yourself :)

    Absolutely agree!!
    I used to have shin splints and I had them for a long time! I am a dance teacher and a few years back started using a treadmill and my shins were in agony - it was due to bad trainers. I dont run now but for dance/work I always wear dance trainers with a lot of cushioning to stop the impact going through my shin. My doctor advised me to take calcium supplement which really helped. Obviously I am NOT a doctor!! Just saying what worked for me, you could have a chat with yours about it. :)
  • RMinVA
    RMinVA Posts: 1,085 Member
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    Shoes...spend the money on good shoes and get help choosing the right ones, go to a specialty sports shoes store, you will thank yourself :)

    I completey agree. A lot of chronic running/walking pains are related to shoes. They can make all the difference in the world. I know plenty of people that have had issues disappear with new shoes.

    Sneakers should be replaced about every 300 - 400 miles. For longer distance runners, that's about every 6 months, if not a bit less, and walkers about a year.

    Here is an article that explains it: http://running.about.com/od/shoesapparelandgear/f/replaceshoes.htm

    Also, if you are new to walking/running, don't ramp up your mileage too fast. That is a sure way to hurt yourself. Rule of thumb is a distance increase of no more than 10% per week.

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