Shin Splints

hardin · Wed, March 10th, 2004, 08:57 PM

I had a bad case of them tonight - a throbbing numb feeling in my shins that wouldn't go away until I stretched them more than thoroughly. Anybody else experienced this phenomenon? What advice would you have for me to avoid them in the future?

I should note that I just started a fitness program (partly inspired by John's success, partly by growing tired of seeing my fat stomach in the mirror everyday) on the 1st, so I'm just starting to round back into shape. This is the first exercise program that I've had in almost two years, but I've never had this much pain in my shins before.

Sure makes me wish I'd never let that whole laundry list of excuses (not reasons) for gradually quitting my program of two years ago, I tell you.

FionaMaeve · Wed, March 10th, 2004, 11:04 PM

I have a terrible time with shin splints. Everytime I would try to start a running program, I would get them, and they would become increasingly painful until I didn't want to do my workouts anymore.

This time, however, I started with fast walking. Then Tae Bo. Now I'm able to throw in some running no problem--and no shin splints. (Did this over four weeks.)

I don't know what causes them, but for me prevention came by working up to my shin splint inducing activities.

I feel for you. They are awful and hurt like hell.

Rockman · Thu, March 11th, 2004, 01:07 AM

I used to suffer from shin splints playing football on astroturf. Finally, our trainer told me to strengthen the shins. Basically, I did foot raises with my heel on the ground. Some people walk on there heels to strengthen the shin area. Give it a try.

FourMat · Thu, March 11th, 2004, 07:00 PM

I had them in high school, and to fix them I was told to try to run on my toes a little more. Whatever you can do to change your stride and running style to minimize the pounding will help them out. Try to smooth out your running, don't land on your heel so hard, and try not to bounce when you run. I know it's hard to do, but it helps....

Fudgam · Thu, March 11th, 2004, 07:23 PM

You are supposed to strengthen the "front" of your calves, and that is supposed to help eliminate shin splints. For training, I get a partner and while hes pulling on the front of my foot towards him, I pull back(while Im laying down and my partner is on a knee). That should help.

jmcalla · Thu, March 11th, 2004, 11:45 PM

Total agree with Freemason and taking it easy at first. I have just started my workout's also and my shins were bothering me. I quit running and started walking home from work each day (2.2 miles). Nice and slow, then slowly increasing my pace. My workouts instead of running are the bike and swim right now.

Remember to error on the side of caution when first starting to workout.

chicanerous · Fri, March 12th, 2004, 12:28 AM

I had minor ones when I first started running a couple years back - what everyone has suggested really helps: minding your foot falls and performing toe raises. I hear icing them helps a lot too.

You'll develop the strength in your legs as you start to run more, but definitely keep it easy.

Chopaholic · Fri, March 12th, 2004, 11:19 AM

Don't forget to ice them after exercise, now that you have them. They have a nasty habit of hanging around.

hardin · Fri, March 12th, 2004, 04:51 PM

Thanks to all. I had a feeling that the primary cause of my pain was my trying to do too much too soon in regards to running. What you've all said here seems to reinforce that idea.

I guess I'll just have to stop being so impatient and take it a little more slowly and stretch well both before and after my workout (my rather poor running form isn't helping either though). Thanks again...it's at least good to know that I'm not the only one who's had this problem.

BiT · Wed, March 17th, 2004, 02:45 AM

Many people get shin splints when getting into hard core running. One of the best things you can do for yourself is to actually buy a pair of really good, well fitting running specific shoes. Also, only use these shoes to run in. You don't want to wear them out with day to day wear and tear.

Shoes are probably one of the most important factors in running and shin splits as they are the primary point of contact with your feet and the surface.

When I started running the first time, I was using my old worn out cross trainers. After a month of serious running, I had some horrible shin splits that i just had to stop running altogether. In fact, the only cardio I could do without pain was the bike. Eventually I gave up and stopped going to the gym for like 6 months.

This time around though I was prepared and bought a good pair of runners. It's almost two months later now and they haven't come back.

Lastly, another cause of shin splits is the surface you run on. Really soft surfaces like tredmills, and really hard surfaces like pavement are extremely tough of the beginning runner. Try running on an indoor track. The surfaces on those are designed to accomadate runners better both pavement and treds.

chicanerous · Wed, March 17th, 2004, 03:24 AM

Quote:

Originally Posted by BiT

Lastly, another cause of shin splits is the surface you run on. Really soft surfaces like tredmills, and really hard surfaces like pavement are extremely tough of the beginning runner. Try running on an indoor track. The surfaces on those are designed to accomadate runners better both pavement and treds.

Grass all the way.

hardin · Wed, March 17th, 2004, 09:24 AM

Quote:

Originally Posted by BiT

Many people get shin splints when getting into hard core running. One of the best things you can do for yourself is to actually buy a pair of really good, well fitting running specific shoes. Also, only use these shoes to run in. You don't want to wear them out with day to day wear and tear.

Shoes are probably one of the most important factors in running and shin splits as they are the primary point of contact with your feet and the surface.

When I started running the first time, I was using my old worn out cross trainers. After a month of serious running, I had some horrible shin splits that i just had to stop running altogether. In fact, the only cardio I could do without pain was the bike. Eventually I gave up and stopped going to the gym for like 6 months.

This time around though I was prepared and bought a good pair of runners. It's almost two months later now and they haven't come back.

Lastly, another cause of shin splits is the surface you run on. Really soft surfaces like tredmills, and really hard surfaces like pavement are extremely tough of the beginning runner. Try running on an indoor track. The surfaces on those are designed to accomadate runners better both pavement and treds.

I have a pair of cross-training shoes that I bought back in 2002. They really haven't been worn that much, so I'm pretty sure that that isn't the problem. My feet are long and narrow and have flat arches (a flaw in my father's genetics), so it's tough to get a pair of shoes that fit perfectly.

My running surface is an outdoor track at the middle school down the road from my house. The thought of that being a problem did cross my mind, but I dismissed it because I figured that the track would be a good place to run (certainly better than trudging around my neighborhood streets, anyway). Anyone think I might I be better off running in the grass inside the track, at least until I get into better shape?

SithLord · Wed, March 17th, 2004, 11:19 AM

I would suggest taking sometime off from running all together until they get better..... try a different cardio workout. I get shin splints and the best thing I did for them was switch to a different cardio workout, I use the ergometer which works out my lower and upper half of my body at the same time. I get a much better work out and I no longer have shin splints..woohooo

BiT · Wed, March 17th, 2004, 04:25 PM

I agree with SithLord,

If you have splits right now, take time off. If you don't, they will get progressively worse and worse. If you have a gym membership, try the eliptical trainer, it's a really good machine.

If you don't, then see if you can pickup a stationary bike from a discount sporting goods store, or something of the like. There's usually quite a few used ones for sale and you could probably pick one up cheap.

I've never tried running on grass actually. Mainly because most of the grassy tracks around my area usually have dogs playing around in them and dogs and leave... surprises behind if you catch my drift

Cinic · Wed, March 17th, 2004, 06:42 PM

Quote:

Originally Posted by hardin

I have a pair of cross-training shoes that I bought back in 2002. They really haven't been worn that much, so I'm pretty sure that that isn't the problem. My feet are long and narrow and have flat arches (a flaw in my father's genetics), so it's tough to get a pair of shoes that fit perfectly.

I wouldn't rule it out. The life of running shoes is in the 300 to 500 mile range, much less if you wear them during other activities. My wife is a moderate runner and replaces her shoes at least twice a year.

Go to a store that specializes in running shoes. Most towns have them. Take your old shoes with you and they can look at them and see the wear patterns and recommend the correct shoe for you. They consider many things including your foot shape and the pronation of your running style. When I got my first pair, they made me go outside so they could watch me run.

It could be the best $80 you ever spend. Well maybe not the best, but right up there.

ShaneLeighton · Thu, March 18th, 2004, 08:36 AM

I too get shin splints and two things help me.

1. As someone mentioned further back in this post, strengthen the front of your shins by doing heal raises (lifting your toes up and down instead of your heals)

2. Sit down on a chair with a towel spread out on the floor. With your feet flat on the towel curl in with your toes pulling the towel in closer towards you. Keep that up to the towel is right up to your feet and then spread it out again and repeat for a couple reps. This has helped me!

Hope that helps!

Paul J · Thu, March 18th, 2004, 09:53 AM

you get shin splints because your stride is TOO SHORT. believe me, i've been in high level althetics for a long time, this happens when you are taking small steps, in order to be able to pick your foot up during your stride, you must lift higher than usual with the muscle in thew front of your shin. give yourself a rest to get better, then try increasing the length of your stride. and DO NOT try to run on the balls of your feet! that is NOT the thing to do, that causes your stride to shorten even more. stride out and land on your heels like everyone else who runs.

trainiac · Fri, March 19th, 2004, 04:07 PM

Shin Splints are almost always from running farther and/or faster than you are used to. Whenever you increase the intensity of your training this way, take some extra time off. Only run 2-3days a week, do some other cardio on other days.

The best way I know to strengthen this muscle is - stand on the stairs, back to the stairs, heels on the stairs, toes hanging over the edge. Push the toes down toward the floor, then pull the toes up toward the shins. Just keep going up and down. When you are pulling the toes up, you are raising your body weight with the tibialia anterior, which is the muscle you want.
trainiac!
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