shin splints

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6/14/12 10:29 A

Thank you all so much!

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6/13/12 9:58 P

Copying this over from another shin splint topic:

Shin splints are a very literal pain, aren't they? There's a few causes for them:

1) Your shoes - properly fitted running shoes are absolutely critical. Not just whatever you like at a general sports store, head to a specialty running store, and get properly fitted for your foot. What works for me won't necessarily work for you. I overpronate, and have flat feet; shoes have made ALL the difference for me.

2) Your running form - this is harder, and is my biggest obstacle. Running can be done improperly, so learning good form helps a lot.

3) Doing too much, too soon. Running is a very high impact exercise that's hard on your musculoskeletal system. You have to slowly build up to it! I recommend a couch to 5k program for training.

4) PROPER WARM UP. Don't stretch cold muscles. You need to warm up first, and research has shown that stretching before exercise doesn't prevent injuries. Stretching AFTER is more important for shin splint treatment and prevention. Unless you've been stretching for a long time, skip the pre-workout stretch. REsearch shows that unless you change your long-running routine, you're not going to risk injury if you don't. Warming up with a good walk for at least 5 minutes beforehand will do much more for you.

Good luck! Shin splints suck, and I've been battling them for months!

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6/13/12 1:48 P

Also a shin splint sufferer - thanks everyone for the suggestions!!

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6/13/12 12:41 P

the thing is i've had this problem about a year. i've gotten new shoes and i know my weight is prob part of the problem. thank you so much for the ideas! i've been running 5k's for a year. Yesterday i did 2.10 miles and it just hurts. (as you all know) but is hard not to stop running. I have been doing work outs in the pool more so my shins get a break. I have goals but i don't wanna run my first half marathon in oct miserable and hurting from these.Thank youall again

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6/13/12 12:00 P

Do you know what is causing your shin splints?

Here are some common causes:
- Poorly fitting sneakers
- Too much too soon aka overtraining (distance, speed, frequency, etc)
- The way your foot is striking the ground (landing heavy, heel striking, pronation, spunation, etc)
- Tight muscles (achilles tendon, calves)

Icing your shins after running will help with the pain. If you do a Google or search in the article section here for exercises that help relieve shin splints you'll get a bunch. If your shin splints are caused by overtraining then you'll need to cut back running and gradually increase your mileage, frequency, and pace.

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6/13/12 11:56 A

You're probably running too often. Do you work in cross training? Maybe if you do a different activity like weight lifting, other cardio like an exercise bike, row machine, yoga, Pilates, or swimming... on the days that you don't run... you will give your shins a chance to heal. Wait until they feel better before you run again, or they will only get worse.

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6/13/12 11:48 A

I agree with ANNAMOLLY - you need to stop what you're doing and give your shins a rest. I didn't and ended up with a slow-healing stress fracture a few years ago that sidelined me for MONTHS.

My shin splint "triggers" are:

1) Walking too quickly. Sometimes all it takes is a slight slowdown (e.g., from 4 mph to 3.8 mph)
2) Leaning forward from the waist and walking.
3) Bad shoes.
4) Doing too much too soon.

My trainer taught me a super-convenient shin strengthening/stretching exercise that I do every day. Since then I've only had trouble with shin splints once. You simply tap your toes. Stand squarely on both feet (barefoot or in shoes - anything other than skyscraper heels). Lift the toes on one foot as high as you can while keeping the heel on the ground and then tap down. Repeat, starting with 10 reps per foot per session and building to 25 reps per foot, 3x per day. I can fit this in while I'm brushing my teeth, waiting for the coffee, waiting for the elevator at work, waiting for my husband to finish getting ready to go out, etc.

Also, it helps to focus some attention on strengthening and stabilizing your legs (including hip flexors, knees, ankles and feet). Another exercise I do regularly that's quite helpful is simply balancing on one foot while barefoot. I started with doing 20 seconds at a time, and have built up to about 2 minutes (with my eyes closed - makes it harder). This makes my feet, ankles and lower legs stronger, and that helps them handle the impact of walking and running.

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6/13/12 11:12 A

First off, you need stop impact sports until they go away. Or you end up like me, who faced chronic shin splints for over a year until I was forced to quit for months.

Shin splints can be caused for a variety of reasons, but I'd say focus on stretching your calves more and also pointing your toes helps. Like flex, and relax and so one and so... picking up pieces of paper, of clips with your toes was another exercise I did in physio.... if you have a band of some kind you can add a little bit of resistance to the move. But i was also encouraged to make sure I wasn't neglecting stretching my calves and Achilles because tight calf muscles can contribute.

Good luck! I feel your pain!

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6/13/12 9:55 A

They hurt soooooo bad. I just wannna RUNNNNNNN. So my question is how to you make your shin muscles stronger so this wont keep happening. it's KILLIN my 5k times.