Interesting! I will check it out. Never thought about heel-striking. Shin splints have a variety of causes, but mine have historically seemed to be linked to the stress and inflammation of the junction between the periosteum of the Tibia and the attachment of the Tibialis Anterior muscle. Tibialis Anterior helps to lift your toes toward your shin and to inflect the bottom of the foot toward the midline. That is why I tend to give myself shin splints when I rollerskate too often: repeatedly lifting my toes with an extra couple pounds of skate at the end really pulls on that connection.
Shin splints can also be caused by micro damage to the bone of the Tibia-- that seems like it would be more likely if I am heel-striking. Maybe I am widening my shin splint option menu! I will check out the correct form and see if I can match it-- thanks for the tip!
From what I've read... shin splints is caused by heel striking... you should be landing on the ball of your foot first. Check out Chi running, POSE method or barefoot running techniques. The more padding your shoe has, the more inclined you will be to heels strike. Form makes a big difference in injury prevention.
Pounds lost: 8.0
Fitness Minutes: (2,777) Posts: 64 11/10/12 1:23 A
Slow down and if your pain does not go away take a break. Make sure that you have adequate arches in your shoes to support your feet. Do not "work through the pain"-- if it is shin splints, working through will make it worse.
They are (*possibly*) supposed to be bad, but I love running on the treadmill in my big rocker-bottom shoes (Shape-Ups, etc). My feet and legs hold up much better with all of that padding.
But I got talked out of them, so I am now on hiatus from the running program while I work on getting rid of my fabulous new New Balance brand shin splints. No treadmill for me until I have minimum 4 days pain free on the rower, elliptical, and/or bike.
Just Keep Moving.
Pounds lost: 0.0
Fitness Minutes: (10,548) Posts: 167 8/10/12 9:27 P
I agree with CarrieAnn that getting the right shoes is a HUGE part of a pain free training. Ironically, I have found that after years of searching for the right sneakers, those barefoot running shoes are the best thing for me, especially since I run on a treadmill. So contrary to what we've been told for so many years, but they made a big difference for me.
May not be your cup of tea, but I guess I'm suggesting not to rule out anything so you can keep on trucking! :)
I had a terrible time with shin splints the first time I started running. I ended up seeing a podiatrist and getting orthotics made to prevent overpronation. Ever since then, I have no issues and run without pain. This is just my experience but you can also check with a store that specializes in running/walking shoes. Oftentimes, they will have video equipment and a treadmill to look at your gait (in slow motion) and determine what shoe type is best for you. Good luck!
I've learned to stretch my minor shin splints out by pointing my toes and then rolling my foot to the side for a few minutes (my physiotherapist showed me how). Definitely might want to try slowing down and icing for a few nights if they're bad.
current weight: 130.0
Fitness Minutes: (675) Posts: 27 5/14/12 10:04 P
I too have been having the most trouble with my calves... They stay very tight, despite stretching through out the day/evening. I've started an ice/heat/Deep Heat regimine, so I will report on that but does anyone have any reccomendations of ways to reduce stress on the calves, especially while walking fast/running?
I finished W2 D2 yesterday and while I made it through all the running intervals without having to cut any of them short, I had a really hard time! I notice that about halfway through the second interval, my calves are screaming. It feels like they are really tight. I always stretch very thouroughly after my workout and I ended up icing both my calves and shins last night. Can anyone give me some advice on this?
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