Why does jogging hurt my shins?
rikkejanell2014
Posts: 312 Member
0
Replies
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Is running new for you?1
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queenliz99 wrote: »Is running new for you?
Yes. I can jog for short sprints. Very new.0 -
Shin splints, basically your muscle is pulling away from your bones which causes pain. Best remedy I've found is calf compression sleeves. They work wonders.1
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You don't enjoy it from your other thread, then why do it.1
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rikkejanell2014 wrote: »
No, I just said you should get calf compression sleeves lol.1 -
rikkejanell2014 wrote: »
No, I just said you should get calf compression sleeves lol.
Whats funny?1 -
rikkejanell2014 wrote: »rikkejanell2014 wrote: »
No, I just said you should get calf compression sleeves lol.
Whats funny?
Nothing0 -
You are probably doing too much too soon. You might also need new shoes or do some exercises to strengthen the muscle (like flexing you feet with your toes up, weight on heels). Look up the couch 2 5k program, it teaches you how to run from scratch. Speed work should not be done at this point.2
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rikkejanell2014 wrote: »rikkejanell2014 wrote: »
No, I just said you should get calf compression sleeves lol.
Whats funny?
Nothing
Ok0 -
Mine hurt when i first started running too. I bought compression sleeves for my lower legs and they helped a great deal. After a short time my shins started to acclimate and i didnt need the running sleeves any longer. Good luck and dont give up. You got this.0
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For many it's because their fore-feet slap the ground, and that is just indicating what is happening.
When running your muscle that holds your fore-foot up is under tension, contracted, almost fully.
When you land hard heel first, your fore-foot is forced down brief and fast by the weight of that landing - your muscle was just stretched out to some degree while it was under contraction.
That's called eccentric movement - with probably a whole lot more weight than that muscle is used to, since it normally just lifts your forefoot weight.
Eccentric in lifting, well even running down a hill, causes the most damage to a muscle, requiring the most repair.
Here's a demo of an exercise actually showing what is occurring. (this is not meant for you to do, but once healed may help strengthen it more).
http://www.exrx.net/WeightExercises/TibialisAnterior/SLLyingReverseCalfPress.html
If this is indeed your reason (and you can usually hear foot slap to some degree, not always, but usually), you need to land not so far back on heel.
Land almost flat footed, which will cause the slowdown others have mentioned, automatically.
But just like a heavy lifting workout requires recovery time to repair - that's what you need now no matter the reason.1 -
Jogging/running is hard on the legs and knees. After a while the pain should improve but doesn't always. Some people just can't run/jog. If after a few weeks it doesn't get better I would find a low impact alternative.0
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Try c25k and make sure you're stretching properly0
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Also I suggest getting a gait analysis done, I always used to get a lot of pain when I tried to run. Then I had a gait analysis done, turns out I over-pronate, got some Brooks and I cannot tell you the difference, literally overnight!1
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Because you've gone from a standing start to exercising "every day" in a month, you're overweight untrained and not following a decent progression plan
Download any of the couch to 5k apps or zombies run or similar if you want to be able to run
Get properly fitted shoes and warm up4 -
I struggled with shin splints a lot before I realized running is an art form AND that even a slow start with a C25K program isn't always slow enough. I spent a lot of time reading up a shin splints, prevention, and treatment. Certain stretches before and after can help, as well as making sure your gait is correct. I went very slow (30secs slow jogging- NOT sprinting- 60secs walking at first), and gradually built up.
As for pushing through, well, yes and no. I will ice my shins if I develop shin splints and I may still go for a run, but I will go slower and maybe shorter, and be sure I do lots of the stretches that help (this is the only time I advocate stretching before exercising, although usually I have walked my dogs and been moving about before I run, so my muscles aren't stone cold).
Google is your friend and there is lots of great info out there about shin splints.0 -
Google "shin splints" and read about this condition. Don't just keep doing what you are doing and push through pain--pain indicates an injury that you need to address.1
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Because you've gone from a standing start to exercising "every day" in a month, you're overweight untrained and not following a decent progression plan
Download any of the couch to 5k apps or zombies run or similar if you want to be able to run
Get properly fitted shoes and warm up
This is your answer.
Good luck.0 -
Don't sprint, run SLOW and take smaller strides. I agree with doing C25K app.0
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Because you've gone from a standing start to exercising "every day" in a month, you're overweight untrained and not following a decent progression plan
Download any of the couch to 5k apps or zombies run or similar if you want to be able to run
Get properly fitted shoes and warm up
This. You're doing too much too soon and not doing it properly.
Running can cause you injury if you're not running smart.
Don't do that.0 -
You stated in another thread that you don't enjoy running. Don't push through something if you don't enjoy it. It's not worth it.0
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MegsieFighter wrote: »I get shin splints too, so I understand your pain.
Try to figure out what's causing it - your running technique, ground (are you running outside? soft, or hard terrain, inside - treadmill?) are your shoes OK? there are actually techniques for doing your shoelaces, you can just Google, they make a huge difference sometimes.
Absolutely Do NOT push through the pain, the pain just intensifies even when you're walking.
Do stretch before and after your run, read online (bodybuilding, myprotein, livestrong) about shin splints and try to identify the type of pain you have (depending on location)
I started running using couch to 5k program. it's great.
Lastly, try kinesio tape for recovery if you get shin splints.
Hope that helps
Thank you0
This discussion has been closed.
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