Shin Splints?

[Jennifer]

I need some ideas for treating shin splints. :( Since I've taken up running along with Jillian's 30 Day Shred (still doing it 9 weeks in, lol), my shins are in BAD shape. Like, cry after I run bad. :thumbdown: I've read lots of different stuff, but it seems like the best treatment is rest. Not really a possibility right now (remember my swimsuit thread (https://www.sweetshoppecommunity.com/forum/showthread.php?t=44340)?), so I need some other ideas.

Help???

[AllieP]

I would make sure you have really good running shoes. That helped mine when I first started running. Good luck!

[glumirk]

Yeah, go to a store where they evaluate your running and they will help you get fitted with shoes that will provide the proper support. Also, DON'T run every day. Maybe try cycling on the other days if you still need that cardio. And if you need to get a certain amount of running in, take walking breaks to give your shins a chance to rest. C25K has seriously been amazing for me, a person who would ALWAYS get shin splints.

In the mean time, ice them and wrap them. Good luck! I hate shin splints!

[lovely1m]

Most of the time, its a shoe problem. Last year mine got really bad cause my shoes were worn.

[newfiemountiewife]

Shoes for sure. Don't just go to a store and choose a pair for yourself. Better to go to a store designed to help runners. They will choose a pair that works for how you walk.

I blew my shins last summer, I was wearing what I thought were good shoes. They were new, they were advertised as running shoes, and were a good brand name. I got to the point where I couldn't walk up the stairs, it was excruciating. I know a girl I used to coach in skating years ago, who now works at The Running Room, and she told me it was probably shoes. I took three weeks off running and then bought a new pair of Sauconys.

My shins are still bad, but I'm running further than I ever have before. They are not nearly as bad as they were last summer, and I think they are only this bad now because I tried to push through the pain last year, and kept running on those bad shoes. I kind of feel like they're permanently damaged. I now run every other day, or run two, rest one. I will never run any more than 2 in a row, because of my shins. I ice them after every run, even if they don't hurt.

Anyway, sorry for the novel. I REALLY recommend good shoes, for anyone, especially just starting out!

[Angie4b1g]

It can also be a stride problem. If you're landing hard on your heels, or hard on your toes, it can cause that. Make sure you're landing softly on the midfoot and rolling off.

Also, some of that shin stuff goes away once you get stronger (and correct the shoe and stride problems, if applicable).

[KirstieGai]

#1 thing is shoes
#2 try to run a bit more on the ball of your foot. If you are pounding your foot down flat that won't help either.

As an ex runner and Personal Trainer this is the main stretch I use for myself/clients with shin splints. I hold for at least 30 seconds each side and repeat at least 3 times. The back knee bends slightly pushing into the front knee to put pressure on and stretch the shin.
http://i167.photobucket.com/albums/u127/KirstieGai/012.jpg http://i167.photobucket.com/albums/u127/KirstieGai/013.jpg

[AlliJ2008]

ice. ice them after every run. when i started using ice it made all the difference in the world for my shins after a run!

[Angie4b1g]

#1 thing is shoes
#2 try to run a bit more on the ball of your foot. If you are pounding your foot down flat that won't help either.

As an ex runner and Personal Trainer this is the main stretch I use for myself/clients with shin splints. I hold for at least 30 seconds each side and repeat at least 3 times. The back knee bends slightly pushing into the front knee to put pressure on and stretch the shin.
http://i167.photobucket.com/albums/u127/KirstieGai/012.jpg http://i167.photobucket.com/albums/u127/KirstieGai/013.jpg

Sexy pants.

[sari55]

These hurt! Got them all the time when I was in marching band in high school. But you have no choice in shoes with that! LOL!! Had to wear the ugly BAND white shoes! LMBO!! :thumbup::thumbup: I stretched a lot before and after and iced!

GOod luck and hope they get to feeling better! No fun running if it makes you cry! HUGS!

[newfiemountiewife]

Sexy pants.

Hahahah!!!!

[KirstieGai]

Sexy pants.

:p my sexy pj's

[Jennifer]

Thank you, thank you, thank you!!! Kirstie, thanks for the pics. No matter how I was stretching, I never felt like I had it right--and I totally didn't. I'm so excited that I can at least stretch them out now. (Love the sexy pj's, btw ;) ) I'm upset b/c I JUST got new shoes a few weeks ago-eally nice ones. They do feel better than my old ones, but I'm doubting them now. We don't have any kind of runner's store around...grrrr. I'll have to think on this. And stride--thanks for the tips. I'm BAD about landing on my heels. It's something I really need to work on. I am icing them after every run, so at least I'm doing something right! :p Hoping I can get this all worked out soon. I'm so tired of the pain and I want to run and actually enjoy it.

Thanks for all the help! :wub:

[meems]

Interesting read on shoes (http://well.blogs.nytimes.com/2010/07/21/phys-ed-do-certain-types-of-sneakers-prevent-injuries/?ref=health).

Heel striking can put a lot of pressure on your legs and if you heel strike your strides may be going out too far in front of you. I'm a believer in feet landing directly below the body.

Another thing you may want to pay attn to is what are your toes doing as you run. Are you flexing them up? Sometimes I find I'm doing that w/o realizing it.

[Kara]

In addition to shoes and stride, consider WHERE you run. Concrete is the worst surface for running - it's very hard on your body. Consider running on a dirt path, if possible, or even grass.