Shin splints from running - Tilted Forum Project Discussion Community

jmad · 08-10-2004, 12:38 AM

I recently finished my summer job and wanted to start running much more often (5-7 times a week) now that I have time to kill before school starts and would like to drop a little excess fat. I usually run for about 5 miles once or twice a week, and don't really have problems with shin splints. Back when I ran high school cross country, I saw a foot doctor and he gave me some burly inserts for my shoes that really helped a lot.

My problem is that the last time I started running more than two days in a row, I would get shin splints without fail, and not be able to run for a few days. I've put on about 5 or 10 lbs. since then, mostly muscle, so the extra weight can't help.

I was wondering if anyone else has had issues with shin splints, and if they know of any exercises or methods to get rid of or reduce the pain.

hannukah harry · 08-10-2004, 01:09 AM

maybe try starting out slower, shorter distances. make sure you get good insoles and proper non-worn out shoes. run on a track or trail, not cement.

those could help, then definatly help with more joint related impact injuries/pains.

apeman · 08-10-2004, 02:02 AM

i've only had minor problems ... here's what i do
1) let your legs get used to it gradually - break em in gently to new level of exercise
2) i run off-tarmac as much as possible
3) hose legs down with cold shower after (they say ice water after running, s'posed to be the same principle)

shoes are very important, different makes suit different people

i think running motion is important too - i try to vary my stride and so on if i start getting tight shins

also up-hill running is supposed to be bad

Seaver · 08-10-2004, 10:47 AM

Apeman got it.

1) Ease into it.
2) Buy insoles for the shoe to absorb some of the shock.
3) Dont run on concrete or a treadmill, try running on grass, a track, or some sort of dirt path.
4) Immediately after running do a cooldown stretch.
5) When you get home ice down, but only if you did the cooldown. If you dont it'll make you tendons and muscles tighten down only causing you to do the shin-splits the next time you run.

hannukah harry · 08-10-2004, 10:53 AM

Quote:

Originally posted by apeman
also up-hill running is supposed to be bad

that's something i'd be really interested in finding out more about... do you know if that's something someone just told you or you read it somewhere? i'm gonna do a google search, but i don't expect much luck.

hilbert25 · 08-10-2004, 07:03 PM

Ok, here goes:

Go to a running store that does only running and have them analyze your gait. If you can afford it, buy what they reccommend. If you would like to find one, find a local running club and ask.

Run on grass or dirt, even a track is too hard. If you want to run around a track, run on the infield.

Cold showers just mean more pain to me, it'll make your whole body stiff, YMMV though

Icing is good after a proper cooldown stretching.

Ice by doing this: get a dixie cup, fill it with water, and freeze it. Rip part of it off and rub it on your shins. No more than 15 minutes. This is meant for shin splints only.

The last thing is that shin splints hurt a ton, but they won't kill you. Warm up really well, and they go away. Most runners I know run through it, and for me it eventually goes away, although my shins are almost always extremely sore upon touching them.

This stuff applies only to shin splints, and not stress fractures. If they don't go away after a few miles of warming, there is a possiblity that your shins hurt due to something else, and you probably should see a doctor.

jmad · 08-11-2004, 12:38 AM

Ok, thanks for the input. I'll start off only on treadmills. There are no off-road paths around here, only roads and sidewalks, so I'm either running at the health club or on the roads. Icing is probably what I'll go with. Maybe a new pair of shoes too, because I have no idea what kind of mileage i've put on my current ones.

apeman · 08-11-2004, 01:07 AM

this page is a good summary of anti-splints measures and mentions other stuff like taping and anti-inflammatories (e.g. ibuprofen) - http://www.sportsinjuryclinic.net/cy...hinsplints.htm

harry, regarding hills i've quickyly found the following:

Quote:

They often plague beginning runners who do not build their mileage gradually enough or seasoned runners who abruptly change their workout regimen, suddenly adding too much mileage, for example, or switching from running on flat surfaces to hills.

- http://www.runnersworld.com/article/...-0-529,00.html

Quote:

It is important not to try to train through the pain of shin splints. Runners should decrease mileage for about a week and avoid hills or hard surfaces.

- http://www.foot.com/info/cond_shin_splints.jsp

Quote:

Other tips for avoiding shin splints from the American Academy of Orthopaedic Surgeons include:

* Purchasing running shoes that provide good shock absorption, stability and cushioning to the foot.

* Replacing running shoes every nine to 12 months, particularly if you run up to 10 miles per week. Sixty percent of a shoe's shock absorption is lost after 250 to 500 miles of use.

* Running on a clear, smooth, even and reasonably soft surface. Avoid running on hills, which will increase stress on the ankle and foot

- http://www.hon.ch/News/HSN/512606.html

can't remember where i originally read it sorry ... it was almost certainly an internet page when i was looking into it ...i guess you just end up putting more stress on everything when you run up hills?

hannukah harry · 08-11-2004, 03:31 AM

sounds like it... thanks for the info!

bobw · 08-11-2004, 07:14 PM

If you are going to start running heavily soon, this wont help, but do it regularly and next time you pick up the pace, it will help avoid shin splints.

Just take a weight and a short 2x4. Put the 2x4 on the floor and place your heal on it. Place the weight over your toe and do reps of lifting it. Repeat on the other foot.

hilbert25 · 08-11-2004, 11:05 PM

Quote:

Originally posted by jmad
Ok, thanks for the input. I'll start off only on treadmills. There are no off-road paths around here, only roads and sidewalks, so I'm either running at the health club or on the roads. Icing is probably what I'll go with. Maybe a new pair of shoes too, because I have no idea what kind of mileage i've put on my current ones.

Soccer fields and public parks are really soft. Running around grass might be good for you, it might not depending on how you run. Try it once if you can and see how you like it. If you can't keep a good footing on grass, it probably won't help you.

Also, an ellyptical trainer has quite a bit less impact than even a treadmill, you might want to try that if your gym has it.

One thing to take note is that they always say to buy stability shoes, which is just wrong. Buy the right kind of shoes for your gait. You might need stability, but you might not. People with similar feet can run differently enough that the only real way to tell what kind of shoe you need is by analyzing how your run.

eyeswimslow · 08-12-2004, 10:52 AM

Shin splints suck dick (I'm also a former cross country runner) mainly because the only thing you can do about them is simply rest. You just gotta lay low for a while and try icing those bad boys. The one stretch I do know, and I'll do my best explaining it, is you first get on your knees, with your legs under your butt, and lean back. That stretches those muscles out. As previously mentioned, it could be your shoes. If you've been using them for a while, chances are you aren't getting good support from them. Also, you may need to just tone done the work out. Though I don't know how fast you go out, just ease into it and don't overdo it.

Average_Joe · 08-17-2004, 06:35 AM

Make sure you don't run on your toes only. Strike the ground heel first.

joeb1 · 08-17-2004, 07:17 AM

Give you shins time to recover. With proper stretching and rest. You will be ready in no time.

It is very important that you get shoes that fit correctly. If you are a heavy runner..(200 lbs or more, and are either an over or under pronater) You need to seriously think of getting a motion-control/ stability shoe. These will help with correcting some of the gait problems if you have them. But you will never know this unless you go to a store that can analyze you stride.

Even if you are not a "clydesdale". If cannot hurt to have your stride looked at, and shoes recommended on this analysis. Good luck. And start back slowly..

Eternal · 08-21-2004, 10:58 AM

I have trouble with the Tibialis anterior muscle that runs down the front side of my legs. I don't think they call these shin splints but i seem to get it everytime I run or play basketball etc.

saucy knave · 08-30-2004, 01:37 AM

I got here late but I want to share an exercise my old track coach gave me some years ago to deal with shin splints. He had me "penguin walk," that is, walk on my heels only, at a natural pace, for about 30m at a time. Maybe two or three sets a day, and my shin splints went away in about a week and a half. I'd still run after doing this.

Supposedly the problem is a strength imbalance between the calf and shin areas, and this exercise helps speed the process of leveling things out (which I guess would eventually happen if you kept running through the pain). Good luck...I know shin splints don't feel great.

Vizzini · 08-31-2004, 03:56 PM

If your still looking, here's some good information on shin splints:

http://www.coolrunning.com/engine/2/2_5/196.shtml

Shin splints is something I expierenced quite badly when I started training for my 1st 10k run earlier this year.

nein991 · 09-02-2004, 09:00 AM

I used to have problems with shin splints, but not any more. Make sure your running shoes are in good shape. Try to run on surfaces that are even and don't crown.
If you get shin splints, put your feet about a foot away from the wall pigeoned toe. Put
your nose and hand against the wall and push in with your hips. This will allow you to
stetch the tight muscles in your calf area and speed up healing. It also helps strengthen
your tendons in the legs

08-10-2004, 12:38 AM	#1 (permalink)
jmad Tilted Location: Wisconsin, eh?	Shin splints from running I recently finished my summer job and wanted to start running much more often (5-7 times a week) now that I have time to kill before school starts and would like to drop a little excess fat. I usually run for about 5 miles once or twice a week, and don't really have problems with shin splints. Back when I ran high school cross country, I saw a foot doctor and he gave me some burly inserts for my shoes that really helped a lot. My problem is that the last time I started running more than two days in a row, I would get shin splints without fail, and not be able to run for a few days. I've put on about 5 or 10 lbs. since then, mostly muscle, so the extra weight can't help. I was wondering if anyone else has had issues with shin splints, and if they know of any exercises or methods to get rid of or reduce the pain.

08-10-2004, 01:09 AM	#2 (permalink)
hannukah harry Junkie	maybe try starting out slower, shorter distances. make sure you get good insoles and proper non-worn out shoes. run on a track or trail, not cement. those could help, then definatly help with more joint related impact injuries/pains. __________________ shabbat shalom, mother fucker! - the hebrew hammer

08-10-2004, 02:02 AM	#3 (permalink)
apeman Wah Location: NZ	i've only had minor problems ... here's what i do 1) let your legs get used to it gradually - break em in gently to new level of exercise 2) i run off-tarmac as much as possible 3) hose legs down with cold shower after (they say ice water after running, s'posed to be the same principle) shoes are very important, different makes suit different people i think running motion is important too - i try to vary my stride and so on if i start getting tight shins also up-hill running is supposed to be bad __________________ pain is inevitable but misery is optional - stick a geranium in your hat and be happy

08-11-2004, 03:31 AM	#9 (permalink)
hannukah harry Junkie	sounds like it... thanks for the info! __________________ shabbat shalom, mother fucker! - the hebrew hammer

08-17-2004, 07:17 AM	#14 (permalink)
joeb1 Crazy Location: Over Yonder	Give you shins time to recover. With proper stretching and rest. You will be ready in no time. It is very important that you get shoes that fit correctly. If you are a heavy runner..(200 lbs or more, and are either an over or under pronater) You need to seriously think of getting a motion-control/ stability shoe. These will help with correcting some of the gait problems if you have them. But you will never know this unless you go to a store that can analyze you stride. Even if you are not a "clydesdale". If cannot hurt to have your stride looked at, and shoes recommended on this analysis. Good luck. And start back slowly.. __________________ Disco Duck...

08-10-2004, 10:47 AM	#4 (permalink)
Seaver Junkie Location: Fort Worth, TX	Apeman got it. 1) Ease into it. 2) Buy insoles for the shoe to absorb some of the shock. 3) Dont run on concrete or a treadmill, try running on grass, a track, or some sort of dirt path. 4) Immediately after running do a cooldown stretch. 5) When you get home ice down, but only if you did the cooldown. If you dont it'll make you tendons and muscles tighten down only causing you to do the shin-splits the next time you run.

08-10-2004, 07:03 PM	#6 (permalink)
hilbert25 Psycho Location: nOvA	Ok, here goes: Go to a running store that does only running and have them analyze your gait. If you can afford it, buy what they reccommend. If you would like to find one, find a local running club and ask. Run on grass or dirt, even a track is too hard. If you want to run around a track, run on the infield. Cold showers just mean more pain to me, it'll make your whole body stiff, YMMV though Icing is good after a proper cooldown stretching. Ice by doing this: get a dixie cup, fill it with water, and freeze it. Rip part of it off and rub it on your shins. No more than 15 minutes. This is meant for shin splints only. The last thing is that shin splints hurt a ton, but they won't kill you. Warm up really well, and they go away. Most runners I know run through it, and for me it eventually goes away, although my shins are almost always extremely sore upon touching them. This stuff applies only to shin splints, and not stress fractures. If they don't go away after a few miles of warming, there is a possiblity that your shins hurt due to something else, and you probably should see a doctor.

08-11-2004, 12:38 AM	#7 (permalink)
jmad Tilted Location: Wisconsin, eh?	Ok, thanks for the input. I'll start off only on treadmills. There are no off-road paths around here, only roads and sidewalks, so I'm either running at the health club or on the roads. Icing is probably what I'll go with. Maybe a new pair of shoes too, because I have no idea what kind of mileage i've put on my current ones.

08-11-2004, 07:14 PM	#10 (permalink)
bobw Psycho Location: somewhere....	If you are going to start running heavily soon, this wont help, but do it regularly and next time you pick up the pace, it will help avoid shin splints. Just take a weight and a short 2x4. Put the 2x4 on the floor and place your heal on it. Place the weight over your toe and do reps of lifting it. Repeat on the other foot.

08-12-2004, 10:52 AM	#12 (permalink)
eyeswimslow Upright	Shin splints suck dick (I'm also a former cross country runner) mainly because the only thing you can do about them is simply rest. You just gotta lay low for a while and try icing those bad boys. The one stretch I do know, and I'll do my best explaining it, is you first get on your knees, with your legs under your butt, and lean back. That stretches those muscles out. As previously mentioned, it could be your shoes. If you've been using them for a while, chances are you aren't getting good support from them. Also, you may need to just tone done the work out. Though I don't know how fast you go out, just ease into it and don't overdo it.

08-17-2004, 06:35 AM	#13 (permalink)
Average_Joe Psycho Location: Under the Radar	Make sure you don't run on your toes only. Strike the ground heel first.

08-21-2004, 10:58 AM	#15 (permalink)
Eternal Upright	I have trouble with the Tibialis anterior muscle that runs down the front side of my legs. I don't think they call these shin splints but i seem to get it everytime I run or play basketball etc.

08-30-2004, 01:37 AM	#16 (permalink)
saucy knave Tilted Location: West Siiide	I got here late but I want to share an exercise my old track coach gave me some years ago to deal with shin splints. He had me "penguin walk," that is, walk on my heels only, at a natural pace, for about 30m at a time. Maybe two or three sets a day, and my shin splints went away in about a week and a half. I'd still run after doing this. Supposedly the problem is a strength imbalance between the calf and shin areas, and this exercise helps speed the process of leveling things out (which I guess would eventually happen if you kept running through the pain). Good luck...I know shin splints don't feel great.

08-31-2004, 03:56 PM	#17 (permalink)
Vizzini Addict Location: Vancouver, BC	If your still looking, here's some good information on shin splints: http://www.coolrunning.com/engine/2/2_5/196.shtml Shin splints is something I expierenced quite badly when I started training for my 1st 10k run earlier this year. __________________ Inconceivable!

09-02-2004, 09:00 AM	#18 (permalink)
nein991 Junkie	I used to have problems with shin splints, but not any more. Make sure your running shoes are in good shape. Try to run on surfaces that are even and don't crown. If you get shin splints, put your feet about a foot away from the wall pigeoned toe. Put your nose and hand against the wall and push in with your hips. This will allow you to stetch the tight muscles in your calf area and speed up healing. It also helps strengthen your tendons in the legs