Shin Splints
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1377 days
trithis04 posted 3 years ago.
Shin splints are a bear to get rid of. I have been free of this issue for about 2yrs. My understand, there are various causes (and I'm NOT an MD): 1) Overuse- does not sound like this the issue considering you just started training again and you've tried the resting tactic. 2) Sneakers- many select training shoes based on price not fit and design. Depending on what type of runner you are (neutral, overpronator, etc.) the shoe design can make a huge difference. I train and race in the Saucony Hurricane Grid, as I mentioned, I have had no problems with shin splints since I left the military and stopped running in combat boots. However, I have read numerous testimonials of individuals that swear the Hurricane Grid eliminated there shin splint problems. As for the weight issue, it could be a factor it certainly adds to to impact.
Another thing to consider is running off pavement. If you can do some trail running or gravel run paths this will signifcantly reduce the impact on your lower body. I still try and do 2-3 off pavement runs a week just as a safety measure. If you can't find a solution, I would have it looked at by a doctor, I've seen guys prone to these things and they really are tuff to contend with for long periods. You may require a specifically designed insole. Best of luck, I hope your pain resides and you can continue with productive training.
[FONT=Impact]-Jason
"Fatigue will make cowards of us all!"
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*Shyner* posted 3 years ago.
I know how you feel! I had problems with shin splints for years. I went to see a podiatrist who looked at my stride and stance, and took various leg measurements and fitted me with some orthotics as I was overpronating quite bad. This cleared up the problem and then when I could do without my orthotics I got a pair of Saucony Grid Hurricane like tirthis04 said. I have had no problems since, now its just my knees, but that is a different issue!! Good luck.
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crokoz posted 3 years ago.
From what I have learned, shin splints are essentially micro-fractures. While changing your shoe and watching your form will help to prevent shin splints you also need to allow for your legs to heal. Runnign on gravel and other lower impact surfaces will help, but might also wnat to consider an eliptical. These machine do a fair job at simulating the movemnet of running without the impact. This should help you stay in shape, while you heal. Keep in mind that because you are just starting to train your body is experincing unfamiliar stresses and is adapting to this change. These pains are natural. ( I expereinced them when I first started running track in the seventh grade) When your shins heal, like your musscels after a hard work out, they will be stronger than they were before.
crokoz
CROkoz :cool:
"There are no pararescuemen in the Marine Corp"
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trimedic posted 3 years ago.
Shin splints are tricky because they can be caused by so many things, many of which have been mentioned here already. If you increased your distance or intensity to quickly you will have shin pain and once that evolves into shin splints you are in trouble. I am concerned about the fact that they go numb. That makes me think that it might be a shoe problem as well. I am a huge fan of saucony, it's all I wil wear any more. I wore Nike for a time while overseas because it was all the PX had and my shin's were tight and sore along with being a factor in my plantar faciatis. Soooo, that being said go to a store that has someone who is an experienced runner, they can look at your foot movement and whether you pronate or not. It really does matter.
Don't increase your speed or intensity more than 10% each week. You may have to lay off for a while. Have you completely ruled out stress fractures? An attorney friend of mine had some shin pain and her doctor wanted to rule out stress fractures so she had to completely lay off for several weeks as fractures are only detected once they start to heal. Just a thought.
Good luck.
558
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1396 days
vanjames posted 3 years ago.
Also if you arre erunning in an area that has hills up or down stay off them until the pain subside, Hill running puts stress on the shins. I agree wiht the comments about the shoes, make sure you have been fitted correctly by someone who can read your gait, overpronation is a likely cause as well and so is stride length. Shorten you stride to avoid taking it all on the heel if you are a serious heel striker. Take ibuprofen and ice your shins after each run. Build your distance up gradually again as was mentined.
1355
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1396 days
christri25 posted 3 years ago.
one exercise that helped me A LOT is to .. sit on a chair, on a slippery floor take a long hand towel and scruch it up with your toes till you pull the whole thing from beginning to end ... use one foot at a time and repeat. also ....
strectch !
sit against a walll pull your foot to your butt then take your foot and flex it up on its own then gently pull up a tad bit more, relax and repeat.
Chris
``It's not as if I'm going to sit around and be a fat slob,''
Lance Armstrong 2005
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JoseM posted 3 years ago.
I've been working out for about 3 months now and can just say that my shin splints have just left! I didn't do anything different but I was REALLY out of shape when I started and was running 5 days/week. About 6 weeks ago I started lifting twice a week and I noticed that my shin splints didn't hurt quite as much....and within the past two weeks I started swimming once/twice a week. And now I only run once/twice a week. Shin splints are completely gone. Not sure if it was from overuse because I hadn't run in a LONG time prior to starting up again....but besides the frequency of running, I haven't done anything differnent (well I run further now).
Not sure if that's a help or not...probably not.
So....what you're saying is....benching 1.5 times your body weight 10+ times is NOT good for triathletes?! OOOOOH! :eek: :D
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1332 days
Triguy98 posted 3 years ago.
bmitchell wrote:
I have been training for about 3 months now. I really push myself through my workouts. I have always been a pretty good runner, but since I have been training my shins are killing me. I am about 15 pounds heavier than when I use to run.
I see several factors that come into play here. Everyone has mentioned shoes, so thats covered. Running on softer terrain (ie golf courses) has been touched. It hink it comes from too much, too fast. A couple years ago, when I first started training again, I had gone from 165lbs high school runner to a 210lb lard butt. Of course, my heart wanted me to go out and run mile repeats and 1 hours runs, but I couldnt take it. Things hurt for a while. Granted your weight addition isnt that significant, but it IS gonna slow ya down and make you work harder.
Your first few months shouldnt really involve "pushing it", as when ya push something that isnt ready, it breaks. Put in a good base, let your body readapt to the workload, then let the hammer fall. Doesnt help when you are wanting to get race ready NOW, but it will make you more competative in the long run.
Life is short. Play hard and get dirty doing it.
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1407 days
Tmoney posted 3 years ago.
I'm not sure why this works, but try loosening your shoe laces.
Also, as the other posts mentioned, never increase your total distance more than 10% per week. Good form and a strong base take months to build.
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dutchman posted 3 years ago.
Not to keep kicking the dead horse named "shin splints", but I've suffered through them quite a bit as well. I can't echo Triguy98 enough. "Don't push it." Start slowly and build your base. I've subscribed to Runners World for some time now, and it seems that about 33 percent of the articles are about how to avoid injury. They all say the same thing (as does trimedic): "Don't increase your speed or intensity more than 10% each week."
Also, my track coach in high school saw my running form back in the day and said, "I bet you have shin splints." I did, actually. He said I needed to correct my form by making sure that when my foot landed as I ran, that it landed directly under my hip, instead of slightly ahead. The landing slightly ahead was putting extra impact on my shin, hence the shin splints. I corrected my form by bringing my feet up slightly higher in the back. The result was my foot landing right underneath my hip. The form was corrected and the splints went away.
Wow, sorry for writing so much.
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1353 days
bmitchell posted 3 years ago.
Thanks guys. I have SLOWED my pace way down. Used to run a 7 min mile. Now I run a 11 min. mile. At least I can get through 3-5 miles without a problem. No pain in my shins when I run at a slower pace. I still have a couple of months to train for my tri in August. Hopefully I can get back down to 7/min mile or better. Thanks for the advice.
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Dkidd posted 3 years ago.
Im not sure how true this is but here it goes.
When i used to play soccer competively, we had a german coach that knew ALOT. He would make us run backwards before and after every workout about a mile. He said we would never get shin splits by doing so. And yes, I never had shin splints. Like i said I'm not sure how true this is but from my experience it worked.
2455
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1332 days
Triguy98 posted 3 years ago.
Glad to hear you aren't in agony anymore. Now that you can see a slower pace is helping you, ratchet it back up a little a time untill it starts to hurt again, then back down a hair. Seven minute pace for training is pretty good. My LSD runs are ~8min/mile and track work is sub 6. Take your time and increase your speed about 10% a week and you should be fine.
Life is short. Play hard and get dirty doing it.
I have been training for about 3 months now. I really push myself through my workouts. I have always been a pretty good runner, but since I have been training my shins are killing me. I can get through about .75 mile and then my shins go numb. I can barely get through a mile run. I push myself through the pain but then my form gets to hell. I took 2 weeks off - no change. I went to a running store and had my feet checked and bought new running shoes ($130 worth) - slight change. I stretch, I ice.... I am about 15 pounds heavier than when I use to run. Could this be the problem? Any advice?