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2007/03/29, 10:23 AM
I have noticed that when i go for a run, after warm up and then for about the first 5+ minutes of running my shins are sore. I don't want to jump the gun and self diagnose shin splints, so could it just be muscular pain? is there a way to warm up more effectively to avoid the aching?
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2007/03/29, 01:04 PM
good way to find out if shin splints or not is to do reverse calf raise steping on to a step with toes on step hells off and pushing down on heelhenc going down not up like normal calf raises you'll soon find out if muscles or shin splints if that doesnt give you the same degree of pain its prob shin splints good sticky in ijury forum for shin splints
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2007/03/29, 01:04 PM
good way to find out if shin splints or not is to do reverse calf raise steping on to a step with toes on step hells off and pushing down on heelhenc going down not up like normal calf raises you'll soon find out if muscles or shin splints if that doesnt give you the same degree of pain its prob shin splints good sticky in ijury forum for shin splints
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2007/04/02, 01:19 PM
Make sure you are wearing the right shoe. Go to a reputable athletic shoe store and have them look at your feet. If you tend to be flat footed, you would best be in a pair of motion control shoes, heavier but provide good support in feet that that don't have a of spring. High arches ten to have too much spring so a the more flexible cushioned shoe is the key. Normal arches are in the middle so they warrant a stability shoe. Then take the piece of crap insert out and put in a better insert.
Other things you have to take care of is running technique and running surface (don't run on concrete sidewalks if you can). I ran the Paris Half Marathon 2 yrs ago on cobblestone (that was painful). Good luck.
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2007/04/03, 06:20 PM
K-Ok is right on. More people with flat feet tend to get shin splints. And the shoes count. Two things, If you can twist the shoe easily (like wringing a sponge) and if you can't compress the back of the heal with your thumb, leave the shoe in the store, don't buy it. Depending how heavy youare also will depend on the life of the shoe.
I pasted this for you from one of my old posts in 2005:
The key here is to avoid shin splints by knowing the characteristics of your feet, and being able to match them with characteristics of an athletic shoe. It all focuses on your arch type.
The tibialis posterior is the primary muscle responsible for maintaining the arch of the foot when you bear weight on the feet. The arch tends to colapse under the weight load and creates a tug of war between the collapsing arch and the tibialis posterior on each step. Over time the the collapsing arch wins the war.
The muscles origin begins to be pulled away from it's attachment on the tibia.
I won't go on because it will take too long, but get your shoes fitted by someone with experience. There are many types of shoes for many types of feet.
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Patience, persistence and perspiration make an unbeatable combination for success.
Ivan
Montreal Canada (City of Festivals)
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2007/04/03, 09:24 PM
This may sound inconventional but have you tried doing any excercises for the Tibialis anterior. The one on the front of your leg most likely on or just above where you feel the pain. A friend of mine had shin splints and the doctor said it was due to strength inbalances in the front and back of his lower leg. So he did a couple of toe circles non training days and stretched his tibialis(lie on front leg staight have someone gently put pressure on heel pushing down) and he found that it helped unbeleivably, it didnt go away straight away but definately helped. But to me that would seem that it would inflame the area even more which is opposite of what you want so maybe ask your doc or physio if these would help or hinder but they definately helped in this case. hope you get better:big_smile:
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2007/04/03, 11:45 PM
I've helped a good deal of rugby players through shin splints with nothing other than flexibility work for the gastrocnemius and strength training for the tibialis anterior.
Conventional wisdom is to blame the shoes, but never once have I had to recommend different shoes, nor could I since most rugby players train in either cleats or boots of some kind.
Give it a try. If not, look into arch support.
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Quoting from danny_tuff:
This may sound inconventional but have you tried doing any excercises for the Tibialis anterior. The one on the front of your leg most likely on or just above where you feel the pain. A friend of mine had shin splints and the doctor said it was due to strength inbalances in the front and back of his lower leg. So he did a couple of toe circles non training days and stretched his tibialis(lie on front leg staight have someone gently put pressure on heel pushing down) and he found that it helped unbeleivably, it didnt go away straight away but definately helped. But to me that would seem that it would inflame the area even more which is opposite of what you want so maybe ask your doc or physio if these would help or hinder but they definately helped in this case. hope you get better:big_smile:
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Mortal by birth.
Strongman by the grace of god.
Blood Guts Sweat Chalk
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2007/04/04, 01:14 AM
mcoutu, read the thumbtacked thread in the injury forum for more information as well, this has been discussed several times. Good luck!
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Bettia
"Minds are like parachutes; they work best when open." - Lord Thomas Dewar
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2007/04/04, 03:23 PM
Thanks all, i found the thumbtacked thread after i posted (of course) i will start stretching and doing some exercised to strengthen. I am also going to use other options for cardio and work my way up to running again. The only thing is that I prefer above all to run outdoors. I live in the city so unfortunately that is on cement but there is a great route i have found that incorpoarates lots of hills. There is one that i still haven't been able to jog all the way to the top of without stopping to catch my breath and let my heart chill out a bit. I used to live near a highschool with a brand new track and that was the best, i never had problems when i ran on the track. Anyway, thanks everyone for the advice!!:big_smile:
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2007/04/05, 12:53 AM
Here is the scoop for the shin splints. They hurt from the running. They wont stop hurting untill you get more used to running. Sometimes it takes a few weeks. One thing that will help is to have occassional non-run resting days. Another thing you can do to speed up the recovery is to walk only on your heels each night before bed.
Dont stop running just cause of the shin splints, all new runners go thru this.
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mind and body, like man & wife, never always agree w/each other.
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2007/04/05, 02:30 AM
sorry but i dont understand how getting used to running will help this. Also she says that she used to run at a track so it wouldn't be a new runner getting used to thing. If shin splints were just a getting used to running thing then why do so many seasoned athletes get shin splints? This was not to cause argument i jsut really dont get where your coming from.:)
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Quoting from hardnfit:
Here is the scoop for the shin splints. They hurt from the running. They wont stop hurting untill you get more used to running. Sometimes it takes a few weeks. One thing that will help is to have occassional non-run resting days. Another thing you can do to speed up the recovery is to walk only on your heels each night before bed.
Dont stop running just cause of the shin splints, all new runners go thru this.
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2007/04/06, 03:50 PM
You said in your initial post that your shins hurt the first 5 minutes of running. Do they keep on hurting? Maybe a longer warmup and ramp up to running is warranted. When I get ready for my mile and a half fitness test (USAF), I jog a slooww lap just to work the kinks out and the test begins. It takes me the first 5 minutes just get up to speed. It's not as crucial how you begin as how you end. Of course stretch afterward and if you are a bit sore, ice (I'm a big believer in ice).
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2007/04/11, 01:39 PM
Well i haven't tried running again, i've just been on the bike or eliptical (even though i don't like them) Now that the weather is gorgeous outside i am going to start daily walks to get my legs ready. I just don't feel satisfied with either the bike or eliptical, mainly because my legs are really long and on the eliptical i feel almost claustrophobic because i don't feel as though i'm getting a full stride and plus i always always bang up my knees on the darn thing. Thanks for all the advice!!:big_smile:
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2007/04/11, 01:49 PM
Good Luck!
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Bettia
"Minds are like parachutes; they work best when open." - Lord Thomas Dewar
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2007/04/13, 07:04 AM
So the other day when i went for my walk, it turned into a jog but only after a long warm up and an intense power walk straight up a hill. and guess what ----- NO PAIN! All in all i was out for just under an hour. It was fantastic :)Maybe my problem was not warming up enough. I am so glad i don't have that excuse anymore. Now if it would only stop raining.....
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2007/04/13, 08:26 AM
Good for you!
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