Shin splints

G

gpala

0
Helllo All,

I starting doing cardio training using a skipping rope. Its been a cuople of weeks now and I have been experiencing some shin splints. The pain isn't overwhelming but causes enough discomfortable to hinder my workouts. Can anyone give me advice on what I can do to prevent shin splints.
FYI - I am 6'2", 210 lbs. My shoes are about a year old, still in good condition. I only use them for training at the gym and I do have insoles in the shoes.

Any help would be greatly appreciated.
 
This is from one of my previous posts when someone was experiencing similiar pain as you are....

Muscle Man is right, it could be the start of shin splints. However, it does not necessarily happen because you run flat footed. Shin splints are an overuse injury. Are you getting the pain in the muscularture or on the bone? Real shin splints occur because the muscles (mainly the anterior tibilas) that surround your tibia (shin bone) are weak and in poor condition. So what ends up happening is everytime you take a step your tibia takes most of the impact, eventually causing a stress fracture in the tibia. These tiny fractures are shin splints. I say "real shin splints" because sometimes people mistake a sore anterior tibilas muscle as shin splints, which it is not. Like I mentioned, shin splints are an overuse injury. Starting a program too quickly (without a slow progression), running on hard surfaces, a change in running surfaces, poor muscle strength and endurance, and old or worn running shoes are all contributing factors to this type of injury.

Treatment - You should be warming up, stretching, taking anti-inflammatories (advil), and icing your shins after exercise. Putting ice on the area is EXTREMELY important in helping control the pain and swelling. I would take a look at your shoes as well. If you have had them more than 3 (and wear them on a regular basis) or if they have a lot of wear on the treads I would get a new pair shoes. Other than the things I have mention, the only other "cure" for this would be rest, sorry I know you didn't want to hear that.

In addition, I would stop the skipping rope and move to a low impact exercise.... and take it easy!
 
Shin splints, or at least, some pain in lower leg is very common in people who are heavy (180+ lbs?). Your lower leg takes a lot of stress when you run, jump rope, etc. and it increases with your body weight. Strong muscles in the lower leg can help to stabalize and protect the bones, joints, connective tissue, etc. I would highly recommend trying some calf raises and a lot of stretching of the calves, hamstrings, et al. Do calf raises in sets of 15-20 reps for 2-4 sets. If you don't have access to machines you can get a pretty good calf workout by doing one leg at a time on the edge of a step. If that gets too easy try holding a heavy object in one hand (while holding the railing with the other, no falling and breaking anything please).
 
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