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Shin Splints?



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SERGEANTMAJOR
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9/20/13 11:50 A

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Check your running mechanics, in my experience as a runner and coach is that faulty running mechanics are the major cause of shin splints. Running with a heel strike is a form of over striding which transmits the shock of landing all the way up the knee locked leg. With a proper forefoot/mid foot strike with the knee bent and your centre of mass over your foot strike the body is designed to absorb and minimize the impact.

There is a developing body of evidence that the current generation of over engineered and over priced running shoes are causing numerous running injuries due to their design which leads to landing on the heel instead of the mid foot or forefoot.


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RENATARUNS
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9/20/13 10:13 A

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I've been struggling with shin splints or something like it for months now. I can still run, but I need to be careful with duration, intensity and frequency. The one thing more certain than anything else to trigger problems is sprinting -- even just for a few minutes chasing my son around the playground. And I hate that, because I also believe strongly in the major benefits in fitness, speed and endurance that come from sprinting, and those are all things I want. But I can't do it.

So yeah. If you want to run and you're having trouble with your shins, sprinting's probably not a good idea for quite a while.

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YOGAGEEK
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9/20/13 5:12 A

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You say you're new to running, but you're sprinting? I think that falls under the category of "overexertion". After your legs have healed, leave off the sprinting for a while and do a programme like Couch 2 5K to get your legs used to the stress of running.



LADYK16
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9/19/13 7:14 P

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Thanks ovhenderson! Great advice you have! I'm not on any "running program" , I didn't even know there reall were "programs". I just started off with moderate intervals of sprints. I will have to look into it though. Thanks again!




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OVHENDERSON
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9/19/13 6:59 P

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If i were you, i would stop running for about 4 weeks. Instead of running, i would start a less impactful walking program, but still continue to ice and elevate my shi.s after walking. I'd do it for 4 weeks even if i start to feel totally fine.

Also, I'm not sure what running program you are currently using, but I'd like to suggest Jeff Galloway's walk/run program. He's a former Olympic athlete, competative runner & enthusiast. He's well known for his "injury free" walk/run program. There are free walking and runni.g programs posted at www.jeffgalloway.com .

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SPARK_COACH_JEN
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9/19/13 6:12 P

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Ladyk,

Here's an article you might find helpful:

www.sparkpeople.com/resource/fitness_artic
les.asp?id=611


Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford


OVHENDERSON
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9/19/13 5:09 P

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Hi LadyK,

Welcome to the world of running! I love it and have been for years since middle school lol. I'm not a doctor, but it sounds like you are experiencing shin splints. I used to get them often when I was younger, because I didn't wear the correct shoes or replace them enough.

You could be getting shin splints for a few reasons:

1) If you're new to running and over exert yourself, it can happen. Sometimes we go to hard starting out without even realizing it, but our body is quick to respond with a little swelling, redness, inflammation...i.e. shin splints.

2) If you shoes are worn out, then they won't give you proper support, causing unnecessary stress down there leading to....shin splints.

3) If you don't wear the correct shoes for your foot it will lead to shin splints. I have tight arches and overpronate, so I need a well cushioned shoe (meaning barefoot running, although popular, is not for me). People with flat feet or tight arches are more susceptible to having shin splints.

What to do:

1) RICE - Rest, Ice, Compression, Elevation is the best way to help it heal. So, ice the area and elevate after your run to help.

2) You can go to www.runnersworld.com/shoeadvisor and look up proper shoe fitting to find a good shoe yourself or go to a local "professional" running store. They are runners themselves and are skilled at fitting you into a proper running shoe just for you. The folks at big box stores like Sports Authority or Footlocker...really don't have the knowledge you might think for this.

www.runnersworld.com/shoeadvisor

Edited by: OVHENDERSON at: 9/19/2013 (17:12)
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LADYK16
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9/19/13 3:55 P

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This is new term to me...as running is something that I recently just got into. I started running a few weeks ago. I tend to do small sprints, where I might be walking at a fast pace for 30 minutes, but running 10 1 minute sprints during that 30. I noticed the day after I started this my shins were KILLING me. I thought it might be because it was my first real attempt at running in a long while, but weeks later I'm still getting that pain. I have no knee or foot pain while running, just shins. I recently heard about shin splints and I'm wondering if that is my issue. ANy thoughts? Will this go away as my body adapts to running? Should I keep running in the meantime?



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