Shin Splints

As I mentioned in another post recently, you can't ignore your form. With shin splints... if you are very tense and have poor form, you are bound to get them easier than normal. If you keep your toes pointed up alot and strike the ground with your foot really hard, it's real easy to get them.

However, often times if you are running and feel them coming on, if you try to relax and try to make your movements more fluid and try not to bounce excessively and roll your foot instead of slamming your heel down real hard with your toes pointed way up, they will go away.

This may not help, it may be something else, but it happens to me alot. If I get sloppy, I'll get shin splints. If I'm fluid and running properly, they're the least of my worries. Just try to see if you can minimize the pounding on your heels is the biggest thing. Running should not be a series of BAM BAM BAM as hard as possible on your heels. You'll get crazy shin splints if it is, as the shock from absorbing these strikes will travel up your shins and cause them.
 
corndogggy said:
As I mentioned in another post recently, you can't ignore your form. With shin splints... if you are very tense and have poor form, you are bound to get them easier than normal. If you keep your toes pointed up alot and strike the ground with your foot really hard, it's real easy to get them.

However, often times if you are running and feel them coming on, if you try to relax and try to make your movements more fluid and try not to bounce excessively and roll your foot instead of slamming your heel down real hard with your toes pointed way up, they will go away.

This may not help, it may be something else, but it happens to me alot. If I get sloppy, I'll get shin splints. If I'm fluid and running properly, they're the least of my worries. Just try to see if you can minimize the pounding on your heels is the biggest thing. Running should not be a series of BAM BAM BAM as hard as possible on your heels. You'll get crazy shin splints if it is, as the shock from absorbing these strikes will travel up your shins and cause them.
Click to expand...

Update. I have started biking and IT FEELS GREAT! I have never biked before and MAN does it feel good. My legs burn during and after the workout but in a good way.

I am going to bike for a month or so and THEN run so maybe I can put some muscle on them before I run!

Thanks for the tip!
 
I get shin splints sometimes as well.....my advice....stretch! after runs or in the middle of a run do some stretches that target the shins.
shoes could also be a problem. make sure to go to a running store and get your feet checked.
also could be a "too much, too soon" problem. don't do too much right off the bat, ease into it.
frequency of runs could also be a problem. statically, runners who run 3 times a week have the fewest injuries. let your body heal and build between runs.
 
Advice on Posterior Shin Splints

Hey guys, I've been jogging pretty regularly, generally about 4-5 times a week if not 6 times a week. When I get done jogging it is quite painful to walk until I get home and rest and ice my inner shins.
I ended up getting ill and didn't jog for about 2 weeks, I was hoping they would go away over that time since I wasn't exercising. When got back to jogging 4 days ago they felt fine but today when I got done it was back to the same old pain where it was painful just to walk back to the car.
Does anyone have any recommendations? I've been jogging about 2.5 miles and it doesn't really hurt while jogging, just when I stop the pain comes on. I have also been doing wall push-ups to help stretch before and after and using ice packs after jogging. The fact they are back already is really bumming me out. I guess I'm going to start going jogging every other day to help let things "cool off" so to speak but I would like to be able to jog every day. Anyone ever had this problem, or any advice how to get rid of it as quickly as possible? I thought for sure 2 weeks was going to be enough time.
 
I'd first make sure that you're wearing correctly fitted shoes... go to a running store where the staff is trained on how to measure you and check your walk/run to make sure you're wearing the proper shoe...

you also might want to consider shock absorbing insoles for your shoes...
 
run 3 times a week and cross train on the off days. do something low impact and let your body recover and build muscles.

definitely get fitted for proper shoes.

stretch after a run, not before. a brisk 5 minute warm up walk should be enough.

when I started running last July I used to get shin splints pretty bad, then I switched to a running program (couch to 5k) and by week 3 they were gone. now I rarely get them.
 
maleficent said:
I'd first make sure that you're wearing correctly fitted shoes... go to a running store where the staff is trained on how to measure you and check your walk/run to make sure you're wearing the proper shoe...

you also might want to consider shock absorbing insoles for your shoes...
Click to expand...

Well I actually went to a running store and was fitted by a professional with proper soles but I'm still getting the problem. It was even a little sore just walking today.

As far as warm up I usually do a few minutes of walking before I start jogging and stretch before and after jogging and use ice packs. After the ice packs the pain is usually gone for awhile but will be back a little bit in the morning. When I was younger I used to run 4 miles a day and never had problems but this is just annoying when I'm motivated to do it but I'm worried about making it worse (bone issues).
 
The two running stores in my area - allow for returns if it's not the proper shoe - it couldn't hurt to go back to them and tell then what you're experiencing -they might have some ideas for you
 
Well.....I'm in Washington now and I got the shoes back home in D.C so....lol...the shoes feel good and def have way more support than my old ones but maybe it's because I lived with the old ones for so long that it started the whole issue. Idk..I figured someone out there must have had these before and knew how to get rid of them, lol...
 
from the mayo clinic



like I said in my first post to you, as time goes on, your body will build muscle and adjust to your new running regime (just because you used to run 4 miles a day doesn't matter. that was then, when you were lighter and fitter) and you won't have them, or have them as bad.
 
I am very thankful that I haven't had to deal with shin splints. However, I have had plantar fasciitis for 3 years now, as well as a bone spur. Can you say PAIN:reddevil: At any rate, after the first year I got a cortisone injection, which helped for about 6 months. It was like a miracle. I also started wearing a "roboboot" thing to bed. I had just lost 20 pounds and was jogging regularly when the PF developed - then I promptly quit exercising due to pain and gained much more weight!

Finally I went to see foot/sports specialists & paid major $ for orthotics, proper running shoes, and even proper "sandals" that I wear indoors, too. But what really, truly helped the most was losing almost 50 pounds. I am convinced the orthotics & proper shoes helped, too.

Hope you can all find your relief!
JM2C,
ABBA
ps. stretching after you are warm is also very highly recommended!!!
 
You must log in or register to reply here.
Back
Top