You're asking and I'm answering . . .
Hi Fit,
I was wondering if you could help me with my running issue. I started running a few months ago, usually 10 to 20 minutes every other day or so. However for the last two months, I had to stop after running for less than five minutes because of horrible shin splints.
I'm not sure what to do; I never had that problem before and it suddenly happened without explanation. My running shoes are almost new, I do the same stretches, follow the same running route, don't run very fast. I had to completely stop running and I really miss it!
Many thanks in advance for your help,
— Shin Splints Be Gone
Shin splints can be just horrible and really throw a wrench into any running program. To see my advice on this issue, just read more.
According to the FitSugar Health Guide shin splints are small tears in the area where the lower leg muscle attaches to the tibia, aka the shin bone. The good news is that even though there are four types of shin splints, none are considered to be a serious injury. Just a pain in the shin. These tears are caused from overuse, especially after periods of inactivity. In runners, shin splints often occur because the calf muscle becomes stronger than the tibialis anterior, the muscle on the outside of the shin. Strengthening this muscle can help prevent shin splints. Heel walks will strengthen this muscle as will toe raises while leaning against a wall. Do these exercises in conjunction with stretching your calves everyday even if you don't run, as well as feet and ankles. I think you should begin a strengthening/stretching regimen before you begin running again, for at least two weeks.
You have done the right thing by taking time off to let the shin splints heal. It can take up to a month for the muscle tears to repair. Icing the sore area can help too. And over the counter pain medication will also help with the pain. Shin splints can turn into stress fractures, so if you are experiencing no relief, definitely make an appointment with your doctor.
While you are waiting for your calves to heal, walking is a great way to strengthen your legs and prepare them for the pounding of running. Walking and running downhill can exacerbate the shin splints, so avoid walking down steep inclines. Also, running with a heavy heel strike can irritate the shin. So it might be worth it to experiment with your gait and try striking with your mid-foot.
Good luck and I hope this helps get you back on the road.
Del Gatto
Miss Sixty
Haurex
I got these really bad when I first started running. I had to take time off to let them heal, then do LOTS of stretching before and after running. Definitely check you gait, I found that when I changed a bit it helped. I try to run like my legs are hinges at the hip and the whole leg follows, whereas I used to run where I would almost like kick out my lower leg, so the hinge was more at my knee. Wow does that even make sense? Sorry it's hard to explain!
1I have been getting shin splints the past few days, I am getting them from walking though.
Another way to strength the area is using a thera-band - the flat ones and not the tube, even though you could probably use them too. Loop and tie it around something that will not move. Put one foot in the loop and pull your foot towards you. Do one set, then switch feet. Do a few reps (2 to 3 sets) of that every day or every other day and it helps.
2The toe raises really helped me. I usually do about 25-50 reps on either leg every day or every other day, and I haven't been getting shin splints anymore. And this was after having to stop running for almost two weeks because of them, so they're definitely worth a try. You could also try a good shock-absorbing insole from a reputable shoe store.
3I get bad shin splints due to pronation (flat-footedness).
As a former dancer I suggest:
Facing up a stairway, stand on a step so that the ball of your foot is near the edge and your heels hang off. Lower your heels so that your foot is flexed, pause, and then raise them so that you're standing on the balls of your feet (demi pointe). Slowly and firmly repeat this until you start feeling a little shaky (and make sure you're holding on to the railing!).
Gyms sometimes have weight machines in which you use this movement to push up weights with your shoulders, but I think that effects your calf muscle more than your arches. Just do this on an aerobics step in front of the TV or on escalators when you're out shopping and you'll feel it in no time.
4i've found that i've had to alter my routine a bit since my calves were becoming more musclular like you said above and there was an imbalance. there's nothing worse than trying to workout and being in that kind of pain. i think that it's good to know that they aren't MAJOR injuries and that shin splints can be overcome just by taking a few precautions in your workout.
5Hey guys,
Thanks
for the comments everyone, I can't wait to start running again!
6I was the one asking Fit for help, and all the suggestions are super helpful.
I also had terrible shin splints because of pronation.
Even though your shoes may be newer, maybe they aren't supportive enough for you. This was a major contributer to my shin pain. When I first started running, I was wearing old crosstrainers and I never had any shin problems. Then I got some new running shoes and my shins got mangled. I now have a pair of running shoes that are supportive on the heel and arch - what a HUGE difference that made.
Good luck. I hope you make a speedy recovery.
7I just realised I put the description to the one exercise I mention a little wrong. It is like the wall toe raise exercise mention in the story, just done sitting and with a band.
8I got shin splints REALLY badly from tap classes - I still have a dip in my shin from them which I can poke my little finger in (gross huh?) - I needed super-supportive trainers so I could still play hockey. When I started running I made sure my trainers were thick-soled and so far, it's been fine - this time it's my knees!
9I'm a dancer and I've been suffering from shin spints too. I've been doing all the exercises that are suggested for runners and some that my dance teachers suggest as well as icing them, but I wonder if there is something different about shin splints in runners and dancers.
10I do modern dance so I'm generally barefoot and I can't change the amount of support, but I wonder if it's pronation, or landing badly from jumps, or something else.
I find stretching helps with shin splints. Stretch 2x/day with this great stretching aid, I have one and it was well worth it.
http://www.fitscoop.com/items/Step_Stretch_Stretching_Aids_Heel_Achilles...
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