C25K Friends

Join

Shin Splints

XtyAnn17
XtyAnn17 Posts: 632 Member
edited December 17 in Social Groups
ive started this program several times before never finishing because i weigh in at a whopping 275 lbs, and its a lot of pounding when i job. i develop shin splints quite quickly, and quite easily. It is the only thing that prevents me from keeping on it.

Anyone with any suggestions of what i can do?

Replies

  • jenbunboo
    jenbunboo Posts: 90 Member
    I'm curious as well! I just talked to my mom about stretches, as she walked 5+ miles a day from when she was 42 until she was in her 70s. She still walks quite a bit. She didn't have any recommendations for stretches, but told me to take it easy, and she remembers hills being the thing that gave her shin splints more than anything else (back when she was starting). Do you run on a track or roadside?

    I live in a valley, so everywhere is uphill for me. All my blocks are "country" blocks (the shortest around the block for me is just over 2 miles). On any side of my valley? You guessed it, more valleys. So, avoiding hills isn't an option for me unless I drive about 10 miles to get to the local high school. I'm going with "taking it easy". No more jogging uphill for me until my muscles are more developed, even if I am in the jog portion of my time. Heck, these hills are steep, for the cardio I'm getting I might as well be jogging!

    I'm still looking for other answers, I'll let you know if I spot anything.
  • jenbunboo
    jenbunboo Posts: 90 Member
    Well...check this out. (Copied content below)

    http://www.myfitnesspal.com/blog/AZTrailRunner/view/help-with-your-shin-splints-139007

    Help with YOUR Shin Splints...
    Posted on 08/19/2011 by AZTrailRunner
    I've seen this question asked numerous times, and since I too have dealt with "Shin Splints" off and on over the past 20 years, I thought I'd post my thoughts on causes and cures for the aggravating pain.

    Before we begin, let's quantify the term "shin splints"... it is generally a dull pain, located between the knee and the ankle, on the inner or outer anterior (front) portion of the lower leg, and brought on my some form of athletic activity; mainly running here in the MFP land.


    So how do you get them?

    The answer..... there are many ways to get them. Shin Splints are generally considered an "overuse" injury, and tends to develop in an accumulative manner, and not acutely or sudden.

    But generally speaking, here are the usual culprits:

    1. You are new to running, and your lower legs aren't used to the pounding.
    2. You are adding too much distance in too short of a time.
    3. You are increasing intensity too soon.
    4. You are running on very hard surfaces (sidewalks) before your legs can handle it.
    5. You over-pronate.
    6. Old, broken-down shoes.
    7. Underdeveloped/ unbalanced lower leg muscles.
    8. Poor running form

    There are sure to be a few other reasons, but these are the main ones.


    TREATMENT:

    1. Get fitted for proper "running shoes" at a running store. Toss out your shoes after 400-500 miles. They break down internally.
    2. Have your form checked and make necessary adjustments. This will not only prevent shin splints, but also other running-related injuries, increase your speed, and make you more efficient.
    3. Ibuprofen after a run.
    4. Ice the shins for 20 minutes at a time after your run.
    5. Stretch your calves thoroughly after running.
    6. Strengthen your Tibialis Anterior muscles (muscle on your shin bone):
    ..............A. Walk around on your heels (toes in the air) for 30 seconds at a time several times per day.
    ..............B. Sit on a high seat so that your feet can dangle off the ground. Use your feet to hold a small dumbbell (5-10lbs). Make sure the dumbbell is up towards your toes. Now lift the dumbbell with your toes as high as you can (only moving your feet, not your legs). You want to feel the muscle on the front of your lower leg contracting (Tibialis Anterior). Do a couple sets of 15-20.
    ..............C. Use your toes to spell out the Alphabet on the floor. You can also use your toes to pick up marbles and set them aside.
    7. Ease back on your running. Either take more time off until healed, slow down, run shorter distances, or stay off of hard surfaces until fully re-couped.
    8. If you are a new runner, add more "walking time" into your runs.

    Experienced runners can get caught with Shin Splints too just from adding in some crazy workouts, so it's not just a problem for new runners. Left untreated, Shin Splints could possibly turn into Stress Fractures. If that is the case, you will certainly be taking a few months off from running. So take care of them when they first start bothering you.

    Bottom line, ease back on the pounding until your legs can handle the abuse.

    Sounds like great advice, and I'm getting new running shoes ASAP! Mine are ANCIENT.
  • mathersb
    mathersb Posts: 9 Member
    The previous post is great, but I wouldn't wait till AFTER the run to stretch your calves REALLY thoroughly. My physical therapist explained it to me as tight calves mean your shins have to work harder to raise your toes (even more so on hills). If my shins start to bother me (more so in brisk walking than in running), I stop and stretch my calves more. I had some trigger points in there for a while too though, and the stretching wasn't enough to break up the knots. I've read it might even cause more problems. Rubbing one calf against the opposite knee while sitting/reclining works pretty well though.
This discussion has been closed.

Categories