Shin Splints - Day off or power through?

MJKing2
MJKing2 Posts: 177
edited September 26 in Fitness and Exercise
I know that there are probably posts out there with this same question but to be perfectly honest I'm in a little pain and too tired to search through them right now. :yawn: So... here's my question:

I have been working out everyday since last Monday, so 10 days. Always at least 30min of cardio (usually walking and jogging) and then sometimes I add a fitness DVD and Tuesday and today I added Zumba (90 min Tuesday, 60 today). I pretty much just through myself in. I haven't actually worked out in probably a year...a little here and there, but nothing significant.

Tonight my shins are killing me! I was sore last week, but nothing that held me up. Tuesday night my shins were hurting but I powered through and just did a 30min cardio walk on Wednesday. Today I did my 30min cardio walk, a 15 min pilates workout, to stretch before Zumba, and then my 60min Zumba class. I made it through 20 min before I felt like my shins were on fire! I kept at it just not at full strength. My feet pretty much stayed on the floor but I kept moving. By 45 min in I kicked off my shoes and it helped some. Obviously, I think I've narrowed down my pain to my shoes. Ironically enough they were shoes I bought that were advertised as being the "best for Zumba". Go Figure!

Now to my actual question: Do I power through or do I give my body a rest? Should I just try to get in my 30min cardio tomorrow or push myself to add more?

Thanks in advance for your support and advice!

Replies

  • JBennis1013
    JBennis1013 Posts: 377 Member
    I'd say that you need to rest. You don't want to over due it and wind up injuring yourself.
  • RaeN81
    RaeN81 Posts: 534 Member
    Give it a rest and maybe do some upper body work or swim some laps. You aren't doing yourself any favours by compounding your injuries.
  • bunnysone
    bunnysone Posts: 486 Member
    day off, without question. Ice them regularly elevate your legs - STAY OFF THEM.
  • NoAdditives
    NoAdditives Posts: 4,251 Member
    You should rest until you're healed. And you should also have at least one day of rest each week, two is better. Your body needs time to recover and repair itself from the strain of exercise. If you don't rest you're more likely to get burned out quickly or get injured.
  • avninjalette123
    avninjalette123 Posts: 129 Member
    Give it a rest for a day or two....Then when you start up again, wrap your legs in ace bandages. I got them really really bad at first..I almost went to the ER. The ace bandage seemd to help A LOT.
  • mark50674
    mark50674 Posts: 6
    Get some good cross training shoes and rest your shins. Don't mess around with shin splints.
  • young1726
    young1726 Posts: 347 Member
    It's typically a good idea to add a day of rest in at least once a week.
  • 1113cw
    1113cw Posts: 830 Member
    Rest is definitely in order or you risk really injuring yourself! In terms of running, never power through pain. Best idea.. R.I.C.E.

    Rest
    Ice
    Compression
    Elevate
  • kmeekhof
    kmeekhof Posts: 456 Member
    rest, at least your legs. Get in a pool if you can. Ice your shins and always stretch after you workout! Some good exercises to help are standing on the edge of a stair and just going up and down (toe raises) or picking marbles up with your toes from one pile and putting them in another.
  • arc918
    arc918 Posts: 2,037 Member
    do something that doesn't hurt your shins - maybe ride a life cycle or something
  • jennro7781
    jennro7781 Posts: 208
    I just had this exact problem. REST, REST, REST!!! I wouldn't do ANY working out tomorrow and maybe even the weekend. Then ease back into it (after you get fitted for new shoes!). I went the to the New Balance store to be fitted properly and then purchased what they recommended online for $60 cheaper at KellysRunningWarehouse.com. As for the pain now, try ibuprofen (Advil or Motrin) and sleeping with a pillow under your legs. You can also try gently massaging your legs but this didn't work for me as my shins were so sore I couldn't even touch them!

    Good luck!!
  • parvati
    parvati Posts: 432 Member
    You're body needs rest! If you do not take a day off you will probably find yourself injured!
    You will find that you will get better results if you take regular days off!
  • jennro7781
    jennro7781 Posts: 208
    rest, at least your legs. Get in a pool if you can. Ice your shins and always stretch after you workout! Some good exercises to help are standing on the edge of a stair and just going up and down (toe raises) or picking marbles up with your toes from one pile and putting them in another.

    Also "drawing" the alphabet with your toes in the air.
  • kmeekhof
    kmeekhof Posts: 456 Member
    In terms of running, never power through pain.

    Depends on the pain. Shin splints no... as you can risk getting stress fractures.
  • tmcowan
    tmcowan Posts: 322 Member
    No question....You need to rest. If you push through you may be making things worse.
  • skillen
    skillen Posts: 8 Member
    rest...like the one person said R.I.C.E..... I have what I belive is shin splints too...I have change my work outs to every other day it's helped alot...I can go full throttle those days and rest really rest on the middle day.
  • jeslawson
    jeslawson Posts: 6
    I was doing the same , I was on the tredmill and working out to Jillians Banish Fat, Dvd....
    I have been a Catcher my whole life in fast pitch softball and my Shins Never hurt like
    they do now, Other than working on the farm I have even taken a few days off and it even hurts to walk.

    I dont know what else to do ?
  • NitaCB
    NitaCB Posts: 532 Member
    You've probably been trying to do too much too soon, especially if you hadn't been doing much beforehand. Our bodies don't always like a shock to the system. I would suggest going to a specialist sports shop and getting shoes fitted for you by a professional.
    I'm struggling with a similar thing at the moment. It's not technically shin splints cos it's on the front side of my shins, but just as horrible. It got bad last Saturday, running on Sunday didn't help either. So I've been avoiding the running and icing and massaging my legs daily. Slowly getting better...I hope!
  • NitaCB
    NitaCB Posts: 532 Member
    You've probably been trying to do too much too soon, especially if you hadn't been doing much beforehand. Our bodies don't always like a shock to the system. I would suggest going to a specialist sports shop and getting shoes fitted for you by a professional.
    I'm struggling with a similar thing at the moment. It's not technically shin splints cos it's on the front side of my shins, but just as horrible. It got bad last Saturday, running on Sunday didn't help either. So I've been avoiding the running and icing and massaging my legs daily. Slowly getting better...I hope!
  • Sarahland
    Sarahland Posts: 65 Member
    Definitely rest. My partner had shin splits when she played soccer and she would always power through them. It gave her compartment syndrome in her legs and she had to have surgery. Not fun. Take care of your body for sure
  • absolament
    absolament Posts: 278 Member
    You're doing too much too soon. Give your body time to adapt. You will lose weight but you can't do it with an injured body. It'll take time to build yourself up to doing that level of exercise. I used to get shin splits from power walking. I rarely get them anymore because I learned to keep myself just under that threshold. Exercise should challenge you just enough --that's key. As you get stronger and leaner getting the the "just enough challenge" point will increase.
  • UNCClair
    UNCClair Posts: 1
    I have also been dealing with shin splints a bit and found the following advice really helpful:

    Here are a few tips to get you through the pain-

    1. Strengthen your calf muscles with exercises: Toe Raises can help build the shin muscles and improve their flexibility so you can overcome shin splints. Try writing the entire alphabet with one foot lifted in the air. Repeat with other foot.
    2. Replace old shoes: Shoe cushioning is exhausted every 400-500 miles, often long before the soles or uppers show wear. But these old, dead shoes can contribute to shin splints, as well as foot and leg fatigue.
    3. Alternate running days: Run only every other day until the pain disappears. Try walking if running is too painful.
    4. Ice: Ice your shins every night for 20 minutes and always ice after your workout.
    5. Warm-up before going fast: Warm up walking at an easy pace for ten minutes before you begin any running.
    6. Stretch after warming up: Stop and do your stretch routine, especially the legs, after your warm-up.
    7. Slow or stop if you feel shin splint pain: If the pain does not go away quickly at a lower speed, end your run.


    I've tried #1 and #6 so far and have seen some improvement. Hope your shins feel better soon!
  • deadmittens
    deadmittens Posts: 536 Member
    Stretch! Make sure to thoroughly stretch before doing your work outs now. I had really awful shin splits for the first few days of outdoor work outs, but read & realized I needed to stretch before hand. After I tried it I felt a lot better :)
  • jeffrodgers1
    jeffrodgers1 Posts: 991 Member
    A couple of things to help you....

    1. REST for a few days.

    2. Warm up gently and start your workouts with some dynamic stretching.

    3. Perform some deep tissue massage of the affected tissues. If you have a chiropractor who performs it...ART Therapy does work wonders.

    4 Ice massage will help... Take a dixie cup... fill it with water and freeze it. Massage the ice into the shin. 4 times a day for no more than 15 minutes each time.

    5. Look into a foam roller or the Stick to massage your shins and legs. Well worth the investment.

    Causes -> It is critically important to address or your shin splints will continue or get worse.

    Shin Splints are usually related to doing to much to soon and are considered an Overuse injury. You should never increase your mileage by more than 10% per week. You will want to cut back your workout until your legs are used to it.

    Check your shoes... Are they the right kind of shoes (do you pronate or suppinate?). Do your shoes have more than 300 miles on them... shoes break down over time and stop supporting the foot.

    At very least, I would go to a proper Running store and have them look at the way you run and your current shoes. They'll tell you whether you pronate or suppinate and what kind of shoes to get (i.e. Motion Control, Stability, or Neutral shoes). It may cost you a few bucks extra... but the comfort and the ability to continue working out is worth it.

    Failing that, please rest... You can most definately make the situation worse and end up with Stress Fractures, or Compartment syndrome. With either of those, you may as well cut running off your list of activities as you can be looking at months on the shelf and will be more prone to future injury.

    If you have any questions, please don't hesitate to ask.

    I had suffered shin splints and continued until I suffered a Stress fracture in my left tibia. Learn from my mistakes... I was unable to run for 2 months because of this.

    Hope that helps!
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