this is the code for the render ad
Community› Wedding Discussion Boards› Getting in Shape
Getting in Shape
New Discussion

Shin Splints

mparkesmparkes
10 Comments
in Getting in Shape
I'm trying very aggressively to get into some regular cardio. However, after running for about 5 minutes, I get severely painful shin splints. It goes away but then when I slow down to a jog or walk, I can barely walk it hurts so bad. This is the only thing standing in the way of me getting into shape. I enjoy running, but I hate shin splints. Does anyone have any suggestions on how to prevent this?
Wedding Countdown Ticker
Report Reply to Post

Re: Shin Splints

  • Jaridds68Jaridds68
    100 Comments
    Shin splints are due to a weak arch in your foot. I would see a dr to see if you need prescribed orthodics, and if you don't he may recommend a shoe insert. EMS sports carries a line of shoe inserts designed for different sports/activities (superfeet i think?). I have a low arch and can get really bad shin splints if I don't have the proper support, and I've been on the hunt for a new insert. 

    To treat the pain, there are stretches you can perform before a run, and make sure to ice your legs afterwards! 
    Photobucket
    Report Reply
  • medicaprilmedicapril
    100 Comments
    How old are your shoes?  I second PP's suggestion to see a podiatrist.  You can also get new shoes at a running specialty store where they assess your foot, footstrike, and gait to get you in a pair of shoes that work with how YOU run.

    You can also do toe taps, write the alphabet in the air with your toes, ankle rolls, and shin massage (yes it hurts like a sonofabitch but it does work).

    Ice will help relieve the pain and inflammation as well.  I get those little cheap paper cups, fill them about 2/3 with water, & freeze them.  Cut a slit in the top so you can peel it down like a push pop & use it to massage onto your shins (do about 10 minutes, and keep the ice moving the whole time.)  Or, my shortcut if I'm pressed for time or really busy- I have 2 gel ice packs, and 2 ace bandages.  I strap the ice to my legs so I can still get stuff done around the house.  If you do that keep it on for 20 minutes.

    Best of luck!!
    Report Reply
  • dogsandfrogsdogsandfrogs member
    100 Comments 5 Love Its
    Shin splints are awful, I feel your pain.  I agree with PPs, that you should check into replacing your shoes and/or talking to a doctor about orthodics.

    I'd also say maybe you're being a bit too aggressive with jumping into your cardio.  Your post makes it sound like this might be a new push, and you might have simply pushed too hard too quickly.  If possible, I'd suggest trying more low impact cardio like using an elliptical or biking until you can solve your shin splint issue.

    For icing, I highly recommend bags of frozen peas!  They stay cold and the bag conforms to whatever it is you're trying to ice.  They also refreeze relatively quickly.
    Report Reply
  • DoyleNYCfitnessDoyleNYCfitness
    10 Comments
    edited March 2012
    Dogs and Frogs is right on the money with this one,

    Your "Shin Splints" are most likely caused by the musculature of the lower leg being pushed too hard too soon, and they are getting fatigued.  This will cause that burning sensation that is flaring up.  

    You are feeling pain in the muscles right to the outside of the shin bone?  Or are they in the bone itself?

    Bring down the speed, and try running then,  I mean just slow enough to be jogging, not walking.  go 5 minutes then walk for 5.  Repeat for 20-30 minutes.  Most people rush into running which is a very intensive type of exercise.  Work up the speed each session, and you'll be running in no time,  but take it easy at first!

    I know you are anxious to see results,  and you will,  just start off easier and work your way up to avoid being injuerd and then getting sidelined for a longer time,  which will definitely interrupt your training and results.

    Let me know how it goes,  hope that helps!

    Greg
    Report Reply
  • J&K10910J&K10910 member
    10000 Comments Fourth Anniversary 25 Love Its Name Dropper
    Actually, it doesn't sound like shin splints to me.  Most shin splints get BETTER as you get warmed up, at least at first until they get pretty severe.

    But either way, the above advice applies.  Take a few days off.  Ice, stretch, strengthen.  Get fitted for proper shoes.  Ease back into it.  Ice even when they don't hurt.  If they don't go away after some rest and new shoes and icing, see a doctor because there are some more severe things that mimic shin splints--like compartment syndrome and stresss fractures

    image
    Everything the light touches is my kingdom.
    Report Reply
  • reggiesmommyreggiesmommy member
    100 Comments
    I also had serious shin splint issues.  I was doing zumba 4-5 times/week, in addition to lifting, and every time I started a zumba class I was in pain.  

    I started spinning instead, based on advice from my good friend, who is both a physical therapist and an amazing athlete.  Not only am I burning more calories than I was in zumba, but I am 100% pain free.  

    If you're committed to running, I would recommend taking more than a few days off - I was told 3 weeks, and once you start to go at it again, ice a LOT and also look into compression sleeves for your legs.  
    Report Reply
This discussion has been closed.
Choose Another Board
Search Boards