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Nazggul · 02-05-2004, 11:26 AM

I was told, long long ago, that shin splints are the result of an imbalance between two muscles, one much stronger/larger than the other. In this case, The Calf muscle and the muscle on the front of your shin. Your calf is the much stronger muscle of the two.

I always find when I haven't run in a while that when restarting a regular schedule I have to ease my way back into it. Shin Splints are a constant in that first week or two, or more like soreness in the front of your shin. You really need to baby them or they will take you out and turn into a more permanent problem or even stress fracture. Start very slow around a 10 minute mile pace, go easy on downhills or even walk, try to stay on grass or even use a treadmill until you get past this stage. Make sure to stretch your calf muscles before AND after every run. I find a little friction massage also helps before and after. After the first week or two of consistant training you will notice a decrease in discomfort in the area. That's when you can start to hit the run training harder and be more aggressive on the hills. If you don't see a decrease in discomfort and soreness you need to back off.

Strength training is key as well. Runners always seem to be the last ones to realize this and it makes a huge difference in performance ability. Calf raises are the best for this problem, but make sure you do the full range of motion on the exercise, from a starting point of your heal below the plane of your foot to your tip toes. I do lower weight higher reps. Take it very easy if you run and you're muscles are sore from working with weights.

The real key is taking it easy in the first 2 to 3 weeks, no matter how good you might *feel* on any given day. After those first weeks, when you can go for a run and feel no soreness the next day or two, that's when you know you are ready to push a little harder and start to really work out on your runs.

I started out as a runner in the early 80's and ran competitively in HS and College on scholarships. My current sport of choice is Triathlon.

02-05-2004, 11:26 AM	#14 (permalink)
Nazggul Psycho Location: San Francisco	I was told, long long ago, that shin splints are the result of an imbalance between two muscles, one much stronger/larger than the other. In this case, The Calf muscle and the muscle on the front of your shin. Your calf is the much stronger muscle of the two. I always find when I haven't run in a while that when restarting a regular schedule I have to ease my way back into it. Shin Splints are a constant in that first week or two, or more like soreness in the front of your shin. You really need to baby them or they will take you out and turn into a more permanent problem or even stress fracture. Start very slow around a 10 minute mile pace, go easy on downhills or even walk, try to stay on grass or even use a treadmill until you get past this stage. Make sure to stretch your calf muscles before AND after every run. I find a little friction massage also helps before and after. After the first week or two of consistant training you will notice a decrease in discomfort in the area. That's when you can start to hit the run training harder and be more aggressive on the hills. If you don't see a decrease in discomfort and soreness you need to back off. Strength training is key as well. Runners always seem to be the last ones to realize this and it makes a huge difference in performance ability. Calf raises are the best for this problem, but make sure you do the full range of motion on the exercise, from a starting point of your heal below the plane of your foot to your tip toes. I do lower weight higher reps. Take it very easy if you run and you're muscles are sore from working with weights. The real key is taking it easy in the first 2 to 3 weeks, no matter how good you might feel on any given day. After those first weeks, when you can go for a run and feel no soreness the next day or two, that's when you know you are ready to push a little harder and start to really work out on your runs. I started out as a runner in the early 80's and ran competitively in HS and College on scholarships. My current sport of choice is Triathlon. __________________ "If something has to give then it always will." -- Editors