Hurting shins from exercise

[lookingforhelp]

Hi,

Over the past 6 weeks I've been doing a lot of exercise, something I'm not used to really. A few sessions on the rowing machine at the gym and some weights, and two or three circuit training / boxfit sessions at a local boxing club. Other than skipping and running, which there isn't too much of really, it isn't that high impact.

The problem is my shins. They're now extremely sore, really sensitive to the touch and generally painful.

Is there anything I can do to:

A - stop the immediate pain? Maybe a spray etc?
B - stop exercise making it worse? Maybe splints?

Is this likely to subside as I get more used to exercise?

Cheers,

[balders118]

Sounds like shin spints to me. I get this when :drumroll: I run and skip more than usual. If you keep going, it will probably make it worse, although I have friends who have "ran through" shin splints, I wouldn't recommend it as for me it just gets worse! Rest until they get better, and it might be because you have old knackered trainers, or mechanical lower limb issue.

[E21_Ross]

for temporary relief use an ice pack (or bag of frozen peas etc) over the shin(s) for 20mins immediately after exercise, then off for 40-60mins then back on for another 20mins, repeat several times a day if you can.

does sound like shin splits though check your shoe laces aren't tied up too tightly (don't ask...but for some it does help shin pain). if it is shin splints rest is the best option, reduce high impact activities, you can still keep fit by swimming, cycling etc or reduce the number of hills etc when running or run on softer surfaces (grass for example).

a local physio or chiropractor could help by giving you some eccentric exercises and give you some stretches for lower limb muscles, particularly tibialis anterior (check youtube if you want to try...though don't blame me if they're wrong )

Ross.

[ClassicMercs]

Ive had similar, having started running a few weeks ago. I'm 19 stone and the first stretch is uphill for over a mile. It was all Ok for the first couple of weeks (three times a week) then I have had two bad sessions. Both Mondays after a couple of days off. Both since I have got some new 'fit for purpose' trainers.
I'm no expert - but back off. I bet the rowing is a big problem - based on the only time I have been on one. Quite physical - even if I was wearing wellies and a clown outfit at the time.

[jackh707]

I do a mix of hockey (yes its a girls sport) road cycling and weight training and a fair bit of mountain walking/scrambling, keep fairly active, never had any problems at all... THEN, I started boxing training at uni and as soon as I upped the amount of skipping I did, I got exactly what you describe. Spent ages trying to figure out the cause. At its worst I'd be playing a hockey match, fight through the pain and then wouldn't be able to walk home. It was all down to boxing skipping. Knocked it on the head, and a few weeks later, all was well. :/

[rog007]

E21_Ross said:

for temporary relief use an ice pack (or bag of frozen peas etc) over the shin(s) for 20mins immediately after exercise, then off for 40-60mins then back on for another 20mins, repeat several times a day if you can.

does sound like shin splits though check your shoe laces aren't tied up too tightly (don't ask...but for some it does help shin pain). if it is shin splints rest is the best option, reduce high impact activities, you can still keep fit by swimming, cycling etc or reduce the number of hills etc when running or run on softer surfaces (grass for example).

a local physio or chiropractor could help by giving you some eccentric exercises and give you some stretches for lower limb muscles, particularly tibialis anterior (check youtube if you want to try...though don't blame me if they're wrong )

Ross.

+1

Its a common complaint for the scenario you painted. Assuming you do some of the above and take it easy for a while, the discomfort should be temporary. As you build up your fitness at a moderate pace and keep yourself moderately fit with regular moderate exercise then you should not have to experience it again. Good luck!

[Happy82]

I suffered this during pre-season training for rugby (as we were training on a track).

The resolution was to exercise on a soft surface until the shin splints ended, and I had daily stretches with a giant rubber band (only way I can describe it) where I hooked it around my foot, held the other end with my hands and pushed my foot downward towards my toes.

Shin splints hurt like hell, but they should subside after a couple of weeks


P.S Also, if your trainers are well used, get a new pair as I heard that they're no good after running for 250 hours as it damages the shock absorpton?

[E21_Ross]

That rubber Would be a theraband mate. Hours on shoes varies greatly depending on shoe type. Decent long distance road shoes up to 500 miles. More faster shoes maybe 300. No way 250 hours, that's way too much.

[Happy82]

My training was quite intense, an hours session would generally involve 30/50/70/100m sprints with or without a fellow rugbyplayer (or two) attached with a resistance band

My trainers rarely lasted very long, even top brands

[E21_Ross]

Happy82 said:

My training was quite intense, an hours session would generally involve 30/50/70/100m sprints with or without a fellow rugbyplayer (or two) attached with a resistance band

My trainers rarely lasted very long, even top brands

I run about 40miles/week of varying distances. And intensities and highly cushioned road shoes should last up to 500miles depending on your weight, running style etc

[rog007]

The best way to see if shoe absorption is waning, if you can't feel it whilst in the shoe, is too look closely at the side rubber on the sole. If it has lost it's smooth, new look and is beginning to look like wrinkled skin, it may be time to change.