Problems with running Shin splints?

[Armyoftwo]

I've done a fair amount of research already so I'll do my best to answers the common questions you'll have :confused4:

Alright, I recently with in a period of 6-7 months got into running for weightloss reasons, worked quite well dropped 20 pounds and have a decent body now. I was around 190-195lbs I now weigh about 165lbs. I'm 5'9 and have no history of problems with my leg, surgery etc. 17-years-old by the way if age has any factor, be 18 this march, anyways.

2 weeks ago, I was running around 5-6 miles a day, because of this new problem I am now not able to run more than 1 or 2. Before I get into detail, I would like to rule out any issues such as "shoes" people have said that causes issues, first off I paid around 80$ for a nice pair of FILA running tracks, had them fitted. So shoes are fine. I always stretch now before I run, but it makes not a slight bit of difference, this is causing me much stress, as I continue to run and it hurts, but It doesn't matter because I need to look good, I'm sure you understand.

Ok details on the pain. It starts and slowly fades back to a slight pain in my lower shin region (left leg only). After a while it becomes a compression thing that works its way deep into my Thigh & Kneecap, it happens after about 2 times around the track, so I interval my running until, it hurts so by I grind my teeth and stop. Feels like shrapnel. Anyways I'd love some more info on this terrible stuff, how to fix it, as I will keep running even if it hurts lol help take my pain away guys, give me some info :costumed6:



Thanks Much -
Damien

 

[Jrahien]

Firstly, ice it after your workouts to bring down pain and swelling.

And I know you say it's not your shoes, but that's still a likely factor. A lot of people have arch problems, and so they have to get custom insoles or stability shoes. (Off-the-shelf insoles can help, but they're still not a great fix.)

Also, shoes in general are pretty bad for our feet. The extra support in the heels makes us slam down with our heels, which is not evolutionarily supposed to happen. This causes the stress to shoot straight up into your legs, resulting in most of today's running injuries. Try to stay away from pavement and stick to trails to minimize the impact of your heel strike.

Finally, go see a physiotherapist for actual treatment. They'll be able to identify the physiological problem causing you shin splints (pronation, weak muscles, etc.) and provide you with exercises and stretches to keep the shin splints from coming back.

 

[Armyoftwo]

Alright Thanks Jrahien.

 

[tln]

Are you doing any resistance training? That is very important to train the imbalanced muscles. Shin splints come from a in balance in the hips. Find a professional that can perform a movement assessment on you.

 

[Albert Smith]

Well, there are so many other reasons also expect shoe and stretching. So don’t assume. It would be better if you consider other reasons of feeling shin pain. Just take a close look of other reasons:

1. Rough running surface
2. Excessive running or jogging and
3. Inappropriate running form.

Now read on to find proven techniques to reduce shin pain and eliminate them in proper way:

• Try to find softer surfaces to run on such as a grassy park or a dirt trail. Running on pavement creates extra stress on your legs. Don't switch back and forth from hard to soft during the same run.

• If your shin splints have gotten to a point where they hurt even when you're not training, then you need to take at least a couple days off, maybe a week or two.

• Don't run longer than your shins can take. Pay attention to how your shins feel and when you can sense pain stop running and go home. Some days this may happen after you've only run a mile; other days you'll last much longer. Eventually your shins will get stronger and you'll be able to run as long as you'd like. When your shins need rest, try another activity like biking or swimming. That way you can still stay in shape while not hurting your shins.

• I believe you should try harder to cut your weight. Lots of adults in their 20's begin to gain weight and don't realize that this is why their shins and knees can't take as much pounding as they used to. Guess what? Your eating habits have finally caught your metabolism and it's time to start eating less. If you eat less and continue running, you are bound to lose some weight.

• Tap your feet up and down while you're sitting down. When you're in bed, move your toes back and forth. Exercises such as these help build the muscles around your shins which will support your shins more while you're running.

• Start every run with a shin splint exercise. You'll go 25 paces angling your feet/ankles in 6 different positions. There are 3 toe exercises and 3 ankle exercises. Jog lightly, on your toes with your toes pointed forward for 25 paces. Then turn your toes in (pigeon toed) and jog, still on your toes for 25 paces. Now turn your toes out and jog on your toes for 25 paces. Now land lightly on your heels with your toes pointed up. First straight forward. Then pointing up and inward, then up and outward. After about 2 weeks, your shin splints should minimize or disappear.

• Tight calf muscles can contribute towards many lower leg injuries including shin splints. Try stretching the calf muscles, ensuring you target both Gastrocnemius and Soleus, several times a day. Hold each stretch for 20-30 seconds and repeat 2-3 times.

• Sports massages are fantastic for treating many sporting injuries. They are especially useful for loosening the calf muscles and breaking down any scar tissue.

• Count the number of steps you run in 20 seconds. You should have 30 steps in 20 seconds. If you have more than 30 lengthen your stride. If you have less than 30 shorten your stride.

• If shins are painful, stop right away. Training through it makes it worse and thus they will take longer to go away. It’s a serious pain!

• Try to land on the center of your foot with every step.

Now I believe you got one truth that it’s not all about shoes and stretching. There are other obvious reasons also we should consider while running so that we would not face this type of pain in future.