Overcoming injury

gettingfitformywedding
gettingfitformywedding Posts: 16 Member
edited November 2024 in Fitness and Exercise
I started running a few weeks ago and was getting really motivated by getting better at it as I had never ran for exercise before. I started experiencing shin splints as I was running and ignored them and putting them off as a normal pain from doing something that my body wasn't used to. Then yesterday I was on the treadmill and only about 1/3 of a mile in and I started having shooting pains from my ankle up the front of my leg to the point that I could barely walk. I stopped, realizing that something was wrong. Went home and used the Internet to diagnose myself (bad idea) and decided that it's really bad shin splints, or possibly a stress fracture (will go to doctor if it persists) which says I need to take 2-6 weeks off of running. Any advice? I feel so frustrated.

Replies

  • SimoneBee12
    SimoneBee12 Posts: 268 Member
    edited August 2015
    I have bad shin splints too, to the point where I can't walk after I run. I stopped running for two weeks, then I ran once, and there was no pain, so I went again 2 days later and made it SO much worse. So I took off another two weeks, and I stopped running outside.

    Now I run once (maybe twice) a week on the treadmill at no incline and I'm hoping to build up strength in my muscles before increasing the running. Right now, they are sore, but they aren't painful. I desperately want to build up strength so I can become a real runner because I really enjoy it.

    Try icing your shins when you get home, maybe some good quality compression socks that go up to your knee, these stretches may help you too:
    http://www.runnersworld.com/workouts/4-exercises-to-prevent-shin-splints

    Someone with a lot more experience than me will hopefully come and provide some more tips! Good luck!
  • gettingfitformywedding
    gettingfitformywedding Posts: 16 Member
    Thank you! I will probably take a week off at first and see how it goes. Maybe will try low impact exercise. I don't necessarily enjoy running while I'm doing it, but I feel really good afterwards like I had accomplished something and that feeling is addicting! I don't think I will get the same feeling from an exercise bike or elliptical :(
  • SimoneBee12
    SimoneBee12 Posts: 268 Member
    Yeah, I know what you mean, there is definitely a sense of accomplishment. Just make sure you rest for as long as possible. And if it hurts when you run again, rest some more. You don't want to make it so bad that you actually do get stress fractures.

    I find that if I squat, it hurts my shins badly. So I don't run until I can squat without pain. Usually about four days.
  • cheshirecatastrophe
    cheshirecatastrophe Posts: 1,395 Member
    edited August 2015
    Yes, that sounds like really bad shin splints from Beginneritis. A combo of "too much too soon" (how often were you running? how far, how fast?), bad form (probably overstriding--reaching out too far in front of you with your lead foot) and possibly worn out or improper shoes.

    Unfortunately there is no one magic shoe or even shoe type cure. When shin splints start to dog me, *I* do well switching to a more cushioned stability shoe--the Asics GT-2000 is my secret weapon. Other people on MFP will jump in to tell you how they cured *their* shin splints with less cushioned neutral shoes. :)

    ETA: A good running store will put you in good shoes, let you take them home and run in them for a few days, and exchange them for a different pair if they didn't work out for you!

    Give your legs some time to settle down. I can't say for sure, but shooting pain all over your leg doesn't sound like you've gotten to the stress fracture point; that's more characteristic of a single very localized point of pain (but shin splints are on the road to a sfx, so--don't keep going!). A few weeks of cross-training, then start back into running *slowly*. Both slowly in terms of running every other day, and not far; and slowly in terms of speed. Slowing down should help you not overstride.

    In the meantime, you can do aerobic cross training like the elliptical, swimming, pool running. You can also work on strengthening your hip flexors, glutes, and calf muscles. Stronger muscles, especially a stronger core, helps prevent against shin splints.
  • gettingfitformywedding
    gettingfitformywedding Posts: 16 Member
    I was running 3-4 times a week, only about 1-2 miles at a time---around 4.2 mph. Nothing too crazy. I have been wearing my Nike Free 5.0 shoes but I do have a pair of Asics I may try when I start up again. Thanks for the advice!
This discussion has been closed.

Categories