Shin Splints

S

sparrow

Guest
I'm a little irritated.
I have been training for a 10K a month after doing a lot of training for a half marathon. I'm in good shape and have been running a long time but have just now developed shin splints...never had them before in my life. The pain is in both shins and its mostly on the inside of the bone, a tad is felt on the outside of the tibia too. I have run through it and it can hurt as I'm warming into a run and then disappear (or I get used to it) as the run goes on, but then I'm in pretty bad shape after I'm finished. I've been icing them after workouts, and even when not working out, and stretching. I have 9 days before my race and I just need a few more speed sessions in before I'm ready.
I guess my question through all this is if you have dealt with shin splints before do you have any advice (sort of stop running!)? Also does anyone have an opinion on taping the leg for the event? Would that be a wise move? any other suggestions??
 
Did you change anything... did you suddenly up millage? start running faster? change your stride rate?

If you haven't changed anything drastically then... how old are your shoes? maybe they are shot... the folks at my running club say shin splints happen from bad shoes...

OR...

running down hill...Running down hill causes eccentric contractions of the muscles that hurt from shin splints... that is the muscle is contracting as it is lengthening...

...

I got them when I first started running and I had bad shoes... and this helped...

1... take a few days off...

2. do heel raise excercises... where you lean back against a wall... your butt and back are against the wall but your feet are out away from the wall maybe a foot or so... then lift your foot off the ground leaving your heel on the ground...

3. before you start running warm up those muscles... (**WARNING**you will look silly doing this)... walk on your heels for a bit... (10 yards)... then on your heels but with your feet like a duck... then pigeon toed on your heels... (this is the one that gets the looks... lol....)...


so... my advice... stay flat... take some rest... do heel raises... warm up... get new shoes...


OH... one thing... you could be overstriding... causing and excessive heel strike... (just trying to think of what could cause it... )...
 
Thanks jsobo for the brainstorm
My shoes are fairly new (150 miles). The one thing I've done differently is add way more speed work since I'm training for what I consider a sprint distance (comparatively). Most of my running sessions are intervals and all of them are at or significantly above my 10K pace. All of them are over 6 miles and I run about 4 times a week, cross train 1-2 days and take 1-2 days off. I have taken the past 3 days off from running, 2 of them were cross train and one day completely off. My right leg is feeling 100% this morning, my left leg feels as bad as ever. I'm going to try and run today and I'll incorporate some of those silly moving warm ups before I start.
 
That is what happened to me. my calves/shins would get tight/tired after a workout in softball or soccer with a lot of running or even running on the track for a certain amount of time, and then it goes away after a while. This means you need more muscle and it will go away once you have enough strength in your calves. something like that. it is just like training any other part of the body.
 
iv had the same problem before it was caused by overdoing it on the running especially because i do alot of roadrunning with the shockwaves of each foot pounding on the ground it was sending pain through my legs and like you said it felt worse after i finished my runs i was walking like a penguin! it could be that your overdoing it abit too much. i just rested for abit but it can take longer than a few days. if it gets worse rather than better there is a operation u can get that helps release the pressure that is causing the pain, being in the army lots of people go through this due to the hardous exercises they are put through but they get straight back into fitness once theyve recovered. but my advise is to take some time off.
 
Well. I promise I will.. um..AFTER next weekend ;) Until then I'm going to be pretty stubborn and stupid about my running schedule. Unfortunately I have a pretty high pain threshold...so it will take more than just a few aches to kick me out of the game.
 
Get rid of Shin Splints

xswtsalvationx0 said:
That is what happened to me. my calves/shins would get tight/tired after a workout in softball or soccer with a lot of running or even running on the track for a certain amount of time, and then it goes away after a while. This means you need more muscle and it will go away once you have enough strength in your calves. something like that. it is just like training any other part of the body.
Click to expand...

jolyle said:
iv had the same problem before it was caused by overdoing it on the running especially because i do alot of roadrunning with the shockwaves of each foot pounding on the ground it was sending pain through my legs and like you said it felt worse after i finished my runs i was walking like a penguin! it could be that your overdoing it abit too much. i just rested for abit but it can take longer than a few days. if it gets worse rather than better there is a operation u can get that helps release the pressure that is causing the pain, being in the army lots of people go through this due to the hardous exercises they are put through but they get straight back into fitness once theyve recovered. but my advise is to take some time off.
Click to expand...

sparrow said:
Well. I promise I will.. um..AFTER next weekend ;) Until then I'm going to be pretty stubborn and stupid about my running schedule. Unfortunately I have a pretty high pain threshold...so it will take more than just a few aches to kick me out of the game.
Click to expand...

Shin Splints hey??

I am a Personal Trainer and a Marine Commando so I have to be constantly running.

In the beginning I got Shin Splints and they were a nightmare to live with.

Looking above people have been saying that it is due to weak calves!

Its exactly the opposite its actually muscular strength imbalances between calves and the shin muscle(anterior tibia muscle) meaning the calve is stronger than the shin muscle you need to strengthen the front of your leg.

Sit with your legs hanging freely and pull your toes up towards your head and then point them to ground and repeat untill you can't do anymore you can gradually add waits using socks flled with weights or cans. This exercise is one of the best ones for strengthening the front of your legs.

Complete these exercises and take Calcium Ascorbate & Glucosamine and within weeks they will disappear for good.

To help reduce it quicker reduce speed and reduce the amount of work down on hard surfaces (opt for fields, treadmills instead of the open road) and remember your correct running technique! (Heel to Toe)

If you need any further training or nutrition advice visit my website: .
 
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