Pain in my shins??

Options
deandera
deandera Posts: 15
in Fitness and Exercise
Good Afternoon! My question is for all of the runners out there. I have recently started C2K and trying to build up to being a runner. After my workout's I am noticing my shins are very sore, on the sides, like a cramped muscle feeling. I do stretches before and after my runs, so I am wondering if anyone else has experienced this and if so, what did they do to overcome?

Any advice is greatly appreciated!!

Replies

  • NKF92879
    NKF92879 Posts: 601 Member
    Options
    Tap your toes when relaxing, it'll strengthen the front/side muscles and help heal/prevent shin splints.
  • starberi30
    starberi30 Posts: 59
    Options
    I get the same pain u are descibing after doing the 30ds... is that what a shin splint is?
  • horndave
    horndave Posts: 565
    Options
    Could be a number of things to basic shin splints to just muscle tightness. Personally, had a rare issue that eventually caused a surgery. Go see a DR. Get some running shoes fitted if you havent already. ICE.
  • rlawrimore
    rlawrimore Posts: 72 Member
    Options
    Start taking it a little easier and work out your legs more. Calf raises, extensions. Work the tendons in the legs. Stretch, Stretch, Stretch. Pay extra attention to after the run.
  • SueInAz
    SueInAz Posts: 6,592 Member
    Options
    Try a different pair of running shoes. When I started running in April, I noticed my right knee was bothering me. I switched to a different pair of shoes and the pain was gone almost immediately. If you're planning to run on a permanent basis, I'd suggest going to a running store (not a regular shoe store) get fitted for the proper shoes for your stride and foot shape. They'll have you run on a treadmill and check a number of other things to determine the right type of shoe for you.
  • deandera
    deandera Posts: 15
    Options
    it does feel more like muscle tightness than anything else... Thanks.
  • emilysebastian
    emilysebastian Posts: 245 Member
    Options
    Sounds like you might be getting shin splints-ouch, and I'm sorry! I got them, too (and thought somehow they weren't as the pain was not on the front of my shin), and a few things helped. 1st--make sure you have the correct shoes... this might mean spending some money, but they will be worth EVERY PENNY and then some! Go to an actual running shoe store, not the big-box places. 2nd--you might be overdoing it. Especially if you've never run, or haven't for a long time, you might need to take it even slower than the normal c25k. Even though your body (aside from your shins) might be telling you it feels fine and you feel good running, folks just starting out have a tendancy to always do more than their body can handle (despite the mixed messages!). 3rd--there are stretches that specifically can help prevent shin splints you can do in addition to your normal stretching--just Google shin splint stretches.

    You can also do a search through the topics for shin splints, as well as running shoes, and get even more information! Good luck, and don't give up--I know all too well how harsh that feeling can be when you're trying to make progress, but it WILL get better if you keep at it and make helpful changes :bigsmile:
  • deandera
    deandera Posts: 15
    Options
    Will try it!!
  • brinsy
    brinsy Posts: 226 Member
    Options
    i had that now iv it in my calfs more than my shins
  • deandera
    deandera Posts: 15
    Options
    Yes, it feels more in sides of calf than in shins...
  • GenerationD05
    GenerationD05 Posts: 93
    Options
    I've felt it pretty much every time I do a workout for the C25K program. I feel it on the side of my calves too, more so my right one than the left. I don't have running shoes at the moment so I'm guessing that's my problem. I just push past the pain and keep running. I don't know if you run with shoes or barefoot or whatnot, but I advise going to a shoe store and have someone fit you for what will be good for you. That's the advice I've been reading on here so it seems like the way to go.
  • shelbym87
    shelbym87 Posts: 122 Member
    Options
    Hi! I'm on week 3 of c25k & was a cross country runner before I had my son. Shin splints were always a big problem for me. Some things that might help:
    - go to a specialized running store where they will fit you a shoe based on the way you run. Not sure on prices, but they last a long time & are worth the investment.
    - stretching very important. Someone else mentioned this, sit on a chair and raise on leg a few inches off the ground. With the lifted foot start drawing the ABCs with your toe. Switch legs and do other side, 2 sets each leg.
    - also very important, when you are running if you can hear your feet pounding the pavement you're striking the ground too hard. Try shortening your steps and focus on landing on your heel and pushing off with toes.

    Hope those small tips that work for me work for you!
  • brinsy
    brinsy Posts: 226 Member
    Options
    iv tried working through the pain but it doesnt seem to be getting any better! i can barely do stairs esp late at night or first thing
  • delherts
    delherts Posts: 7
    Options
    Many people who begin running get soreness somewhere in the legs, your body is adjusting to it. Many lower limb stiffness, soreness and injuries are due to wearing unsuitable training shoes and the surface you are running on. Dont just get them off the shelf. I made that mistake and got Planea Ficiaitus (cant spell it! ) which is a torn muscle in the arch of the foot. Go see a runnign specialist who will analys your running style on a treadmill and video your feet. I do this and have the correct shoes.

    When running mix up the surfaces ur running on...concrete paths are the worst culprits as they have no *bounce*: try off the road on tracks and grass and tarmac!

    Try looking at www.runnersworld.com for expert tips and help! ...... dont work for them i just find it helpful :):)
  • brinsy
    brinsy Posts: 226 Member
    Options
    my pains from 30day shred...not close to ready for running yet! lol
  • deandera
    deandera Posts: 15
    Options
    Hi! I'm on week 3 of c25k & was a cross country runner before I had my son. Shin splints were always a big problem for me. Some things that might help:
    - go to a specialized running store where they will fit you a shoe based on the way you run. Not sure on prices, but they last a long time & are worth the investment.
    - stretching very important. Someone else mentioned this, sit on a chair and raise on leg a few inches off the ground. With the lifted foot start drawing the ABCs with your toe. Switch legs and do other side, 2 sets each leg.
    - also very important, when you are running if you can hear your feet pounding the pavement you're striking the ground too hard. Try shortening your steps and focus on landing on your heel and pushing off with toes.

    Hope those small tips that work for me work for you!
    Thank you!!
  • deandera
    deandera Posts: 15
    Options
    Many people who begin running get soreness somewhere in the legs, your body is adjusting to it. Many lower limb stiffness, soreness and injuries are due to wearing unsuitable training shoes and the surface you are running on. Dont just get them off the shelf. I made that mistake and got Planea Ficiaitus (cant spell it! ) which is a torn muscle in the arch of the foot. Go see a runnign specialist who will analys your running style on a treadmill and video your feet. I do this and have the correct shoes.

    When running mix up the surfaces ur running on...concrete paths are the worst culprits as they have no *bounce*: try off the road on tracks and grass and tarmac!

    Try looking at www.runnersworld.com for expert tips and help! ...... dont work for them i just find it helpful :):)
    Great! Thank you very much!! I have a pair of running shoes, but I didnt have them specially fitted... Not sure if there is a "running" store around here. I will check out!!
  • LaraJL
    LaraJL Posts: 2
    Options
    If you can't find a running store, or if you don't want to buy new shoes try using supportive inserts to cushion the inside of your shoe. Inserts will support your feet and lessen the impact that happens every time the heel of your foot hits the ground. Making sure that your arches are properly supported and your shoes are providing maximum shock absorption will lessen the pain or existing shin splints and help to prevent future flair ups. Tuli's has a line of all different types of inserts and protective heel cups for your shoes at www.medi-dyne.com

    The term "shin splints" is used to describe pain along your shinbone, but it is the result of overuse of the connective tissue and muscles surrounding and supporting that bone that causes the pain. If you are having pain along the sides of your shin the best way to reduce and eliminate the pain is support, stretching, and strengthening. Immediate relief will come from resting and icing the inflamed areas, but to heal your legs long-term there are a few things you can do...

    1) Support your arches-- as mentioned before this will "cushion the blow"
    2) Increase flexibility in your calf muscles
    3) Add strength training to your flexibility exercises to build the muscle around the shin

Categories