shin splints?

llamalauren · March 2012

I asked one of my fitness instructors today about pain while running and she informed me that I have shin splints. I've never heard this term before. I did a little research and it seems obvious enough that the cause is beginning intense exercise after a long period of inactivity. I also recently added the couch to 5k 9 week program. I don't want to spend to much time resting because I'm really getting into working out 2-3 times a week for 1.3-2.5 hours total, 30 minutes of which involves running/walking on the treadmill. (note* I did slowly increase exercise intensity and frequency over time, the first month I went once a week, then increased to 2-3 time per week). I would find another exercise today but learning to run is a really important personal goal. I have never been able to run due to asthma and smoking but now I am stronger than ever and ready to take on this challenge. What can I do to get past these shin splints in a hurry and meet my 5k goal?

BrianSharpe · March 2012

Other than icing & rest for your current shin splints you may want to:

1) Check to make sure that the running shoes you have are the correct type for your gait, go to a specialty running shop (not a big box store). Having the right shoe can make a difference.

2) Try a compression sleeve on your calf. I've never used them but some people swear by them.

3) Cut back your training volume. The most common cause of shin splints is too much, too soon. The training plan may call for x weeks but your body may just want a bit more time. Running is something you can enjoy for life - if it takes you a few more weeks to get to 5K don't worry about it.

llamalauren · March 2012

Actually, I already knew it would take me forever. my 5k goal is October. There is a really fun looking local race I found then. Halloween costumes plus running. can't miss right? Right now I run/walk for 30 minutes a week. 60 second jog 90 seconds walking with a 5 minutes warm up and cool down. I don't think I can reduce the intensity any further than that.....because besides the pain i don't feel i'm working hard enough.

Everyone who runs loves running and you can do it anywhere. I'm just so excited. I know I can do this and I really want it!

jenstanley13 · March 2012

I am with you, I really want to run but my calves start killing me just walking so not sure what to do to be able to advance my program, i can do the 45 second jog/5 minute walk for a day but the next day it hurts to even walk. ive bought new shoes and those helped some but did not totally fix my calf pain.

sorry, got off your subject just really meant to encourage you in your running program as this is a goal of mine as well.

dianacannon89 · March 2012

I'm just so excited. I know I can do this and I really want it!

Mee too!! But I had shin splints after my first run last week and OMGoodness do they hurt! I didnt think I could have POSSIBLY been over doing it but apparently I did... I have to remember I may not be over doing it for someone elses body but for mine I am. and I had to rest these last 4 days but now I am better and cant wait to hit it tomorrow! I have new balance shoes the sports authority guy said they have great support so I went with that... maybe I should find a better shoe.. I dk Biking is really fun too! A ton less impact..
I am also training for a 5 k as well... but mine is a month away YIKES! but we have to remember not to over do it! I know I get soooooo excited that I CAN do it that I forget the feeling of death and just go .. like look at me.. Im running!! I couldnt believe it! I know I do not want to hurt like that again! I thought I did it all right ...I did the 5 min warmup stopped and stretched and then did 90 jog 90 walk 90 jog 3 min walk 30 jog etc... lol but still got them. Ice helps alot 20 min on 20 min off!
Add me if you need more friends!

angbieb · March 2012

When I first started running I was having awful shin splints and I went to a specialty shoes store and got the right shoes for my overpronation. I haven't had shin splints since!!! This past weekend I ran 10 miles for the first time ever! The right shoes are soooo important! Good luck!

ang

P.S. funny that we are talking about shoes because I just got new ones today!!! They are my new profile pic....haha! I love them!

Balance27 · March 2012

I got shin splints when I first started walking on the treadmill. My feet are wide so sometimes I have to buy my shoes a half size too big to allow for the extra width. My feet didn't fit properly and my shoes moved around while walking causing me pain. I got new shoes and the problem went away.

While on kickline/ dance team in high school we did a stretching exercise that I was told should help prevent shin splints. Standing with your weight on one foot, lift up the toes on your other foot and basically tap them lifting your toes as high as you can and making sure you put your toes down to the floor. Also tapping your foot while rotating your toes in and out (think making a rainbow with your toes) can help. A little research may be necessary, but I never had shin splints then and I would dance barefoot for an hour and a half each day.

Hope this helps. Good luck in your training.

mwyatt005 · March 2012

Another potential cause for shin splints is imbalance in the muscular make up of your lower leg, which causes tension on the bone. When i was with the military I use to get brutal shin splints from load bearing marches and went with the suck it up method. Due to my stupidity I ended up with a stress fracture in my tibia which sidelined me for longer. Listen to your body is my advice on this one 1 week of extra slower training is better then 3 months in a cast going well I'm an idiot. I also found for me orthotics corrected a fault in my gait, so you could potentially look into that, just be wary a lot of orthopedic specialists push them just to sell them whether you need them or not. Just my .02 cents and a little hard learned lesson.

shin splints?

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