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 Posted: Sun Aug 21, 2011 5:25 am
Upon the advice of my doctor, I've been running four mornings a week every week for about four months now. I am not an experienced runner unfortunately, though I've had some help from others on the topic. However, over the past week I've noted a stabbing pain in both my calves and shins. A little research and I've discovered the wonderful phenomenon that is shin splints. More research. Apparently, these things are common.
This here topic is for me to ask the advice of others who are likely in far better shape than I and who likely have dealt with this issue before. As I'm enjoying the weight loss and metabolic increase that running brings, I don't want to have my regimen interrupted but the pain in my legs is getting a bit out of hand and is starting to interfere. So my question is, how can one avoid getting shin splints when running regularly and what sorts of remedies are there to address them? I should mention that I'm about as flat-footed as a duck and somewhat bow-legged to boot.
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Posted: Sun Aug 21, 2011 11:48 am
Shin splits really suck ...
Generally the rule of thumb is basically "one day on, one day off" ... you run one day and then you do something that doesn't involve much impact on your legs the next ...
But that's just generally speaking ... everyone heals different ...
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Posted: Sun Aug 21, 2011 11:52 am
My coach told me that the muscles in your leg are so strong that they are pulling against the bone that connects to your ankle (Tibia i believe), he told me to strengthen the muscles in my ankle to get rid of shin splints.
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Posted: Sun Aug 21, 2011 9:57 pm
quiet_way Upon the advice of my doctor, I've been running four mornings a week every week for about four months now. I am not an experienced runner unfortunately, though I've had some help from others on the topic. However, over the past week I've noted a stabbing pain in both my calves and shins. A little research and I've discovered the wonderful phenomenon that is shin splints. More research. Apparently, these things are common. This here topic is for me to ask the advice of others who are likely in far better shape than I and who likely have dealt with this issue before. As I'm enjoying the weight loss and metabolic increase that running brings, I don't want to have my regimen interrupted but the pain in my legs is getting a bit out of hand and is starting to interfere. So my question is, how can one avoid getting shin splints when running regularly and what sorts of remedies are there to address them? I should mention that I'm about as flat-footed as a duck and somewhat bow-legged to boot. I don't remember exactly how I took care of them, but the trainers told me to tape my shins tight, which helped, and to like pull your feet towards you. I don't know how to explain it, it will hurt, but it gets rid of them. You like sit with your legs out straight, point your toes forward and then pull your feet towards you as far as you can.
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Posted: Mon Aug 22, 2011 2:38 am
this may sound basic but sometimes having a good set of running shoes helps with avoiding and even narrowing the chances of getting shin splints as well as other damages to your leggs or feet. i only say this because i had a friend who did alot of running and always complained about foot pains and leg pains. i asked him what he was doing and he explained everything but then i saw his shoes and they were walking shoes and not running.
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Posted: Mon Aug 22, 2011 5:57 am
So six hours of intensive research later...
Shin splints result when the muscular tissue surrounding the bones in the shins (the tibia and fibula) grows exhausted and can no longer effectively support them. This typically results from exercise, though it can come from something as simple as standing around on concrete for several hours, a la a work setting. When the muscles supporting the bones grow tired, the impact from actions such as walking, running, kicking, and so on is no longer absorbed by the muscles but instead transfers directly to the bones, causing micro-fractures in the form of shin splints.
Lots of good advice though. As "duh" as it sounds, I never thought about how my old shoes might be affecting me, and I'm definitely going to try the stretches described above. Unfortunately, due to schedule limitations I cannot rest every other day, so I consulted a friend of mine who's in his third year of kinesthesiology at the school here. He suggested doing an intense run one day, then a light jog the next. Next stop, another twenty pounds of weight loss!
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Posted: Thu Aug 25, 2011 4:51 pm
glad to be of help and congrats on the weight loss O.O
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