Discussion
OOOOOOOUUUUUUUUCCCCHHHHH!!!!!!
After being told by my rowing coach that I would be really good at rowing if I wasn't so fat I have decided to up the training I do. That includes a 4.5 mile run on Monday and circuit training on Tuesday which also involves about 15-20 minutes of running.
Anyway, about 10 minutes into the jog at circuits my left shin felt like it was about to split in half from my ankle to my knee. When I said this to someone they said that it sounded like shin splints as this can happen when you suddenly start training loads and your muscle at the front of the shin (I don't know what its called, I didn't even know it existed)develops too fast.
Are there any stretches or anything I can do to help with this?
I do not think that there are stress fractures, it isn't THAT painful.
Cheers,
Bob
After being told by my rowing coach that I would be really good at rowing if I wasn't so fat I have decided to up the training I do. That includes a 4.5 mile run on Monday and circuit training on Tuesday which also involves about 15-20 minutes of running.
Anyway, about 10 minutes into the jog at circuits my left shin felt like it was about to split in half from my ankle to my knee. When I said this to someone they said that it sounded like shin splints as this can happen when you suddenly start training loads and your muscle at the front of the shin (I don't know what its called, I didn't even know it existed)develops too fast.
Are there any stretches or anything I can do to help with this?
I do not think that there are stress fractures, it isn't THAT painful.
Cheers,
Bob
Shin splints are a real pain if you suffer from them.
Like every other weakness there is a genetic correlation.
You could try support stockings (Ooh er Mrs!) or some form of Lycra support on the shins but there is no cure that I have heard of.
Regular steady building of exercise may mask the problem but if you have the type of shin that suffer from this I do not think there is a cure as such.
Best of Luck
Like every other weakness there is a genetic correlation.
You could try support stockings (Ooh er Mrs!) or some form of Lycra support on the shins but there is no cure that I have heard of.
Regular steady building of exercise may mask the problem but if you have the type of shin that suffer from this I do not think there is a cure as such.
Best of Luck
I used to suffer form shin splints when I was delivering beer in Bournemouth, all the hills and sack trucks laden with 200Kg of wine and such.
I did find that slowing down when it happened, and resting for short periods helped them to go and the longer I did it for the longer they took to appear. Eventually I had strengthened the muscles enough that the only time they returned was for xmas deliveries (much higher amounts) otherwise they were pretty much cured!
So, gradual exercise and not "pushing through the pain" helps, I also found that standing on a step with my ankles off of the edge and doing little "dips" up and down would help stretch things out and help them to not come on for a while longer.
I did find that slowing down when it happened, and resting for short periods helped them to go and the longer I did it for the longer they took to appear. Eventually I had strengthened the muscles enough that the only time they returned was for xmas deliveries (much higher amounts) otherwise they were pretty much cured!
So, gradual exercise and not "pushing through the pain" helps, I also found that standing on a step with my ankles off of the edge and doing little "dips" up and down would help stretch things out and help them to not come on for a while longer.
GO TO SEE A SPORTS PHYSIO!Your rowing club should be able to recommend a decent sports physio who will asses you properly and work out the best way to sort out the problems. Then do what the physio tells you
Edit: And take the trainers you've been running/doing circuits in with you.
Edited by ewenm on Friday 4th November 15:35
egomeister said:
Do you have decent running shoes? I used to suffer a bit with this, but it all cleared up once I bought some proper running shoes.
This!I used to get shin splits until I invested in a decent pair of trainers. First pair were Brooks Beast, then I bought (and have still got) Asics Evolution 5. They`re designed for the heavy runner and over pronators.
Before you start any exercise, whilst standing up hold onto something for balance and raise a foot to your bum, grab your toes on your foot and stretch that muscle by bending your foot as if your toes were to touch your lower back. Repeat with other foot. If you know what I mean.
If you feel your shin getting tight half way through your run, stop and do it again. Then do it at the end of run.
It worked for me.
Firstly - STOP TRAINING NOW.
I have suffered from this for years and it will never go away unless you sort it properly.
You need to see a physio and a pediatrist (spelling)
They will investigate the reason for your shin splints. The reason for mine is weak hips and glutes. They will give you insoles tailor made to your feet and an exercise programme to aleviate the issues.
It will probably involve clam shells, hip hitches, crab walking and other hideous exercises. You can also do deceleration training in the latter stages of your physio. There are loads of stretches that you can do. I won't advise you of these as the cause of your shin splints may be different to mine. Get to a physio as soon as possible.
YOU SHOULD NOT DO ANY FORM OF IMPACT TRAINING UNTIL TOLD TO DO SO BY YOUR PHYSIO.
It will be a long process and very frustrating. It will get better if you follow the advice of the physio. If you want to exercise in the meantime I would suggest low/non impact training such as cycling or cross trainer.
Hope this helps.
I have suffered from this for years and it will never go away unless you sort it properly.
You need to see a physio and a pediatrist (spelling)
They will investigate the reason for your shin splints. The reason for mine is weak hips and glutes. They will give you insoles tailor made to your feet and an exercise programme to aleviate the issues.
It will probably involve clam shells, hip hitches, crab walking and other hideous exercises. You can also do deceleration training in the latter stages of your physio. There are loads of stretches that you can do. I won't advise you of these as the cause of your shin splints may be different to mine. Get to a physio as soon as possible.
YOU SHOULD NOT DO ANY FORM OF IMPACT TRAINING UNTIL TOLD TO DO SO BY YOUR PHYSIO.
It will be a long process and very frustrating. It will get better if you follow the advice of the physio. If you want to exercise in the meantime I would suggest low/non impact training such as cycling or cross trainer.
Hope this helps.
bmw535i said:
RichB said:
sell 
Sorry, I got given mine - perk of the job I guess 
I was suffering extraordinary cramp in my left calf and sole of the foot, he said it was my running technique, in desperation I believed him. Turned out I had something called Popletial Artery Entrapment Syndrome. Had to have both legs cut open -
Look it up RichB said:
ou did well. I got sold a set for £165. Didn't cure the condition I went to see the podiatrist about because he was barking up the wring tree. To be honest I feel he would have sold me insoles regardless of what ever I said was wrong
I was suffering extraordinary cramp in my left calf and sole of the foot, he said it was my running technique, in desperation I believed him. Turned out I had something called Popletial Artery Entrapment Syndrome. Had to have both legs cut open - Look it up
I know a lot of people I work with who have had the operation to release the muscle sheath. A nice 6 inch scar on each shin. I was suffering extraordinary cramp in my left calf and sole of the foot, he said it was my running technique, in desperation I believed him. Turned out I had something called Popletial Artery Entrapment Syndrome. Had to have both legs cut open -
Look it up They are more reluctant to do it these days though.
bmw535i said:
Firstly - STOP TRAINING NOW.
I have suffered from this for years and it will never go away unless you sort it properly.
You need to see a physio and a pediatrist (spelling)
They will investigate the reason for your shin splints. The reason for mine is weak hips and glutes. They will give you insoles tailor made to your feet and an exercise programme to aleviate the issues.
It will probably involve clam shells, hip hitches, crab walking and other hideous exercises. You can also do deceleration training in the latter stages of your physio. There are loads of stretches that you can do. I won't advise you of these as the cause of your shin splints may be different to mine. Get to a physio as soon as possible.
YOU SHOULD NOT DO ANY FORM OF IMPACT TRAINING UNTIL TOLD TO DO SO BY YOUR PHYSIO.
It will be a long process and very frustrating. It will get better if you follow the advice of the physio. If you want to exercise in the meantime I would suggest low/non impact training such as cycling or cross trainer.
Hope this helps.
Thank you, where do I go for a physio? Apologies for these crap questions, I have troubled the NHS only once in my 20 years so don't really know what goes on.I have suffered from this for years and it will never go away unless you sort it properly.
You need to see a physio and a pediatrist (spelling)
They will investigate the reason for your shin splints. The reason for mine is weak hips and glutes. They will give you insoles tailor made to your feet and an exercise programme to aleviate the issues.
It will probably involve clam shells, hip hitches, crab walking and other hideous exercises. You can also do deceleration training in the latter stages of your physio. There are loads of stretches that you can do. I won't advise you of these as the cause of your shin splints may be different to mine. Get to a physio as soon as possible.
YOU SHOULD NOT DO ANY FORM OF IMPACT TRAINING UNTIL TOLD TO DO SO BY YOUR PHYSIO.
It will be a long process and very frustrating. It will get better if you follow the advice of the physio. If you want to exercise in the meantime I would suggest low/non impact training such as cycling or cross trainer.
Hope this helps.
Greg: No, it doesn't seem like it. I have rather flat feet if that contributes to the impact on my shins.
Thanks,
Bob
lankybob said:
Thank you, where do I go for a physio? Apologies for these crap questions, I have troubled the NHS only once in my 20 years so don't really know what goes on.
Greg: No, it doesn't seem like it. I have rather flat feet if that contributes to the impact on my shins.
Thanks,
Bob
I'm afrais I can't help you there - I'm not with the NHS as such. I would suggest booking an appointment with your doctor who will probably refer you to physio at a hospital.Greg: No, it doesn't seem like it. I have rather flat feet if that contributes to the impact on my shins.
Thanks,
Bob
Flat feet will contribute to the problem and feet are a main cause of shin splints. The pediatrist/physio will tell you what the problem is at the first consultation after they've assessed you. It is impossible for anyone on here to tell you exactly why you have shin splints so please don't rely on an online diagnosis.
Some sports shops have machines which you can run on which will look at your gait, strike etc and come up with the best trainer for you depending on whether or not your feet pronate. I would go down this route once your physio tells you that you can start running again.
Beware - very expecnsive.
A lot of people suffer from this problem when they first join the Army and it can take years to sort it out. The most important thing for you at this stage is to stop impact training immediately.
lankybob said:
Thank you, where do I go for a physio? Apologies for these crap questions, I have troubled the NHS only once in my 20 years so don't really know what goes on.
Greg: No, it doesn't seem like it. I have rather flat feet if that contributes to the impact on my shins.
Thanks,
Bob
You mention a rowing coach in your first post - does that mean you're in a rowing club? If so, someone at the club should be able to recommend a decent sports physio. If not, try contacting your local running/athletics club and asking them if they have any recommendations.Greg: No, it doesn't seem like it. I have rather flat feet if that contributes to the impact on my shins.
Thanks,
Bob
There are two options to get seen - go to your GP and persuade them to refer you to a sports physio on the NHS (free but may take time) or book a sports physio appointment directly (my physio's standard rate is £35 for a 30 min session, obviously others will vary).
I've suffered from this a lot, in fact I still do now from time to time. The best thing I have done is to change from heel striking to a more barefoot running technique. Takes some time to adjust, but you hit the ground so much softer when landing on your forefoot/midsole compared to heel striking.
I can also recommend icing your shins after runs and sadly, plenty of rest.
I can also recommend icing your shins after runs and sadly, plenty of rest.
ChrisMCoupe said:
I've suffered from this a lot, in fact I still do now from time to time. The best thing I have done is to change from heel striking to a more barefoot running technique. Takes some time to adjust, but you hit the ground so much softer when landing on your forefoot/midsole compared to heel striking.
I can also recommend icing your shins after runs and sadly, plenty of rest.
I was just going to post this. Sounds a bit left field but it worked for me, terrifyingly quickly after 10 years of struggling to run even half a mile before shin splits, knee or hip pain would become too much. Even on a treadmill.I can also recommend icing your shins after runs and sadly, plenty of rest.
The first few times my calf muscles wrecked, but even that felt good - a bit of muscle pain you know will get better is so much more preferable than shin splits you can do very little about.
I'd try literally running barefoot on a local rugby pitch and see how you get on. Some of the shoes sold for it can be very, very expensive. Worth it for me though.
http://www.vibramfivefingers.com
http://www.merrell.com/US/en/Barefoot
http://www.merrell.com/US/en/BarefootConnection
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