Discussion
ok
I have shin splints in my left leg. After a bit of research I know this is a term for a general issue with the muscles in you lower leg/ankle. I get it after walking home from work at night and more recently during the day at work. The cause is from walking to fast, walking on concrete too much, wearing improper, footwear etc etc
It feels like my shin is really swollen if that's any help..
Will i have to learn to walk like a ballerina(I walk like an elephant at the moment)? Or will it go as my fitness increases...
ta very much
I have shin splints in my left leg. After a bit of research I know this is a term for a general issue with the muscles in you lower leg/ankle. I get it after walking home from work at night and more recently during the day at work. The cause is from walking to fast, walking on concrete too much, wearing improper, footwear etc etc
It feels like my shin is really swollen if that's any help..
Will i have to learn to walk like a ballerina(I walk like an elephant at the moment)? Or will it go as my fitness increases...
ta very much
shin splints is an overuse injury of the muscles on the front/outside of lower leg. Can be caused by increase in activity, a particular activity or foot posture. It can be helped by making sure shoes are properly supportive and not too flat some fashion shoes are a bit too flat. Sometimes orthotics are helpful - Superfeet are pretty good for off the shelf orthotics,
try to identify factors which seem to aggravate and avoid.
should settle pretty well.
although if it doesn't you should see someone, eg GP, podiatrist, physio as they may be able to identify a reason why it hasnt gone
s
try to identify factors which seem to aggravate and avoid.
should settle pretty well.
although if it doesn't you should see someone, eg GP, podiatrist, physio as they may be able to identify a reason why it hasnt gone
s
Technonotice said:
ok
I have shin splints in my left leg. After a bit of research I know this is a term for a general issue with the muscles in you lower leg/ankle. I get it after walking home from work at night and more recently during the day at work. The cause is from walking to fast, walking on concrete too much, wearing improper, footwear etc etc
It feels like my shin is really swollen if that's any help..
Will i have to learn to walk like a ballerina(I walk like an elephant at the moment)? Or will it go as my fitness increases...
ta very much
if you wear trainers take out the inner soles , and replace with a pair of these , also fit work boots etc.I have shin splints in my left leg. After a bit of research I know this is a term for a general issue with the muscles in you lower leg/ankle. I get it after walking home from work at night and more recently during the day at work. The cause is from walking to fast, walking on concrete too much, wearing improper, footwear etc etc
It feels like my shin is really swollen if that's any help..
Will i have to learn to walk like a ballerina(I walk like an elephant at the moment)? Or will it go as my fitness increases...
ta very much
http://www.fitnessfootwear.com/p-1160-sorbothane-d...
Thought i'd resurrect this thread (saves the REEEEEPOST comments)
I've been running 5km three times a week for a good 4 months now, started upping it to 7km now (done the run 5 times), and now i've started getting the pains in the front of my shins, which go under the cover all 'shin splints'.
I'm looking into those insoles, but is there any way of reducing the chances?
I've read about putting ice on the shins after the run.
The other thing is, it hurts a little when i get back and cool down, and then a little the next day, then goes away so is totally 'liveable' - am i doing myself long term damage by carrying on?
The running is doing exactly what i set out to do - lose weight. 4 months, and 26lbs lost, so i don't want to give it up...
I've been running 5km three times a week for a good 4 months now, started upping it to 7km now (done the run 5 times), and now i've started getting the pains in the front of my shins, which go under the cover all 'shin splints'.
I'm looking into those insoles, but is there any way of reducing the chances?
I've read about putting ice on the shins after the run.
The other thing is, it hurts a little when i get back and cool down, and then a little the next day, then goes away so is totally 'liveable' - am i doing myself long term damage by carrying on?
The running is doing exactly what i set out to do - lose weight. 4 months, and 26lbs lost, so i don't want to give it up...
s
gathore said:
gathore said: I get shin splints when walking, but not running.
Have you changed your pace whilst running, or just doing the longer distance?
I used to be fine when running, but found when I changed my pace I altered my technique slightly.
I guess your technique is the same, though?
Yeah, same pace just longer distance. Its crazy actually, i'm finding it no harder to do the extra 2km, should've been doing it all along... lolHave you changed your pace whilst running, or just doing the longer distance?
I used to be fine when running, but found when I changed my pace I altered my technique slightly.
I guess your technique is the same, though?
I suppose my trainers may need replacing too, they're 4 months old now with a lot of use.
Its not necessarily an over-use issue - more often simply the wrong footwear - my mrs is a marathon runner and has NEVER had shin splints because she does no more than 200 miles in a pair of trainers...
Your shoes need to be:
1. New enough - they have a definite shelf life, otherwise the cushioning can perish, for running nothing over 3 yrs old
2. The correct type - cushioned enough, correct level of stability, pronation correct etc?
3. Low mileage - even if they look new, if you've done more than 300 miles they may need to be changed
Your shoes need to be:
1. New enough - they have a definite shelf life, otherwise the cushioning can perish, for running nothing over 3 yrs old
2. The correct type - cushioned enough, correct level of stability, pronation correct etc?
3. Low mileage - even if they look new, if you've done more than 300 miles they may need to be changed
Don't know if this will help, but do you have routes that can get you off road? I end up running about 50/50 tarmac versus rough paths or grass, and although your footing is less solid and you might well be running a greater risk of turning an ankle, the rougher stuff seems to give your legs and feet less of a hard time in terms of impact shock and rubbing/blisters. It's slightly harder going, but that extra bit of give in the soil and the fact that your foot is landing at slightly different heights and angles each stride does seem to help.
and I'd echo GreigM's comment too. Getting my shoes selected and fitted with the aid of someone who knew what they were doing was a revelation. A clue ... if you ask for some help picking a pair of running shoes and they don't insist on watching how you run, walk away.
and I'd echo GreigM's comment too. Getting my shoes selected and fitted with the aid of someone who knew what they were doing was a revelation. A clue ... if you ask for some help picking a pair of running shoes and they don't insist on watching how you run, walk away.
Edited by ATG on Tuesday 20th January 21:51
ATG said:
Don't know if this will help, but do you have routes that can get you off road? I end up running about 50/50 tarmac versus rough paths or grass, and although your footing is less solid and you might well be running a greater risk of turning an ankle, the rougher stuff seems to give your legs and feet less of a hard time in terms of impact shock and rubbing/blisters. It's slightly harder going, but that extra bit of give in the soil and the fact that your foot is landing at slightly different heights and angles each stride does seem to help.
and I'd echo GreigM's comment too. Getting my shoes selected and fitted with the aid of someone who knew what they were doing was a revelation. A clue ... if you ask for some help picking a pair of running shoes and they don't insist on watching how you run, walk away.
Thanks for the advice chaps. I have the right trainers - i overpronate, so the chap in the shop (a proper running shop) selected the right ones for me. I reckon they've done 200 miles since i got them 6 months ago, so they should be fine. Have ordered the insole though, see if that makes any difference.and I'd echo GreigM's comment too. Getting my shoes selected and fitted with the aid of someone who knew what they were doing was a revelation. A clue ... if you ask for some help picking a pair of running shoes and they don't insist on watching how you run, walk away.
Edited by ATG on Tuesday 20th January 21:51
I did try the off road route, and whereas that did stop the shin splints, because of the uneven surface, it played havoc with my knees (which are buggered from too many years of mountain biking).
I guess my size and weight won't help, as there's a lot of force coming down on my legs. I'm 6' 3", and after losing the weight i'm now 15st 4lbs, rugby build. As i'm not carrying much lard around now, my weight won't be dropping too much more.
Beefmeister said:
ATG said:
Don't know if this will help, but do you have routes that can get you off road? I end up running about 50/50 tarmac versus rough paths or grass, and although your footing is less solid and you might well be running a greater risk of turning an ankle, the rougher stuff seems to give your legs and feet less of a hard time in terms of impact shock and rubbing/blisters. It's slightly harder going, but that extra bit of give in the soil and the fact that your foot is landing at slightly different heights and angles each stride does seem to help.
and I'd echo GreigM's comment too. Getting my shoes selected and fitted with the aid of someone who knew what they were doing was a revelation. A clue ... if you ask for some help picking a pair of running shoes and they don't insist on watching how you run, walk away.
Thanks for the advice chaps. I have the right trainers - i overpronate, so the chap in the shop (a proper running shop) selected the right ones for me. I reckon they've done 200 miles since i got them 6 months ago, so they should be fine. Have ordered the insole though, see if that makes any difference.and I'd echo GreigM's comment too. Getting my shoes selected and fitted with the aid of someone who knew what they were doing was a revelation. A clue ... if you ask for some help picking a pair of running shoes and they don't insist on watching how you run, walk away.
Edited by ATG on Tuesday 20th January 21:51
I did try the off road route, and whereas that did stop the shin splints, because of the uneven surface, it played havoc with my knees (which are buggered from too many years of mountain biking).
I guess my size and weight won't help, as there's a lot of force coming down on my legs. I'm 6' 3", and after losing the weight i'm now 15st 4lbs, rugby build. As i'm not carrying much lard around now, my weight won't be dropping too much more.
I used to compete in professional sport and suffered shin splints a bit when we switched to track training in the summer period.
My coach recommended a "hot & cold treatment" ie put ice on the shin (bag of peas wrapped in a towel) for 10 minutes and then put a hot water bottle on for ten minutes and repeat a couple of hours later.
For exercising the shin, she gave me a large elasticated cotton band which I held up with my hands whilst putting my foot in the bottom loop and slowly pressed my toes down towards the floor, this helped to exercise the muscles in the shin area and was to be repeated 20 times prior to the hot-cold treatment
If you want to keep running, try and keep to grassy areas whilst it is hurting.
Things may have changed a bit since I did this (physios seem to adjust their treatments once a week
) but I know that it worked for me after about 2 weeks
My coach recommended a "hot & cold treatment" ie put ice on the shin (bag of peas wrapped in a towel) for 10 minutes and then put a hot water bottle on for ten minutes and repeat a couple of hours later.
For exercising the shin, she gave me a large elasticated cotton band which I held up with my hands whilst putting my foot in the bottom loop and slowly pressed my toes down towards the floor, this helped to exercise the muscles in the shin area and was to be repeated 20 times prior to the hot-cold treatment
If you want to keep running, try and keep to grassy areas whilst it is hurting.
Things may have changed a bit since I did this (physios seem to adjust their treatments once a week
) but I know that it worked for me after about 2 weeks I used to have a real problem with them everytime I ran or played football, started doing the stretch detailed below before exercise and not had so much as a twinge since. The only downside is you do look a bit of tt doing it!!
Standing Anterior Tibialis Shin Splints Stretch
For this exercise, you'll want to stand somewhere nearby a handrail for balance. Once you've found your balance, then you should place the foot you're looking to stretch behind the other foot, keeping the toe of the stretching foot rested on the ground.
Once you're comfortable with this position, then you are to slowly bring the stretching leg forwards until you feel a good pull on the lower leg muscle. Note that while doing this you may want to bend both of your knees slightly to make it easier to execute the movement.
After you're finished with that leg, switch legs and repeat.
t doing it!!Standing Anterior Tibialis Shin Splints Stretch
For this exercise, you'll want to stand somewhere nearby a handrail for balance. Once you've found your balance, then you should place the foot you're looking to stretch behind the other foot, keeping the toe of the stretching foot rested on the ground.
Once you're comfortable with this position, then you are to slowly bring the stretching leg forwards until you feel a good pull on the lower leg muscle. Note that while doing this you may want to bend both of your knees slightly to make it easier to execute the movement.
After you're finished with that leg, switch legs and repeat.
Icing your shins after a run will help with Shin Splints too, but the main thing is to invest in some proper, good quality running shoes. Not "Nike Air Max FX20,0000 Turbos" but proper fitted ones from a proper running shop.
Word of caution though - my housemate ignored the pain when he was running in Wales, and he's had to put back his medical twice because his fitness hasn't been high enough as he hasn't been able to run on it. He's back up to running 8 miles now, but that's after nearly 6 months. So if the shinsplints don't go away, see a physio - no sense buggering your legs up
Word of caution though - my housemate ignored the pain when he was running in Wales, and he's had to put back his medical twice because his fitness hasn't been high enough as he hasn't been able to run on it. He's back up to running 8 miles now, but that's after nearly 6 months. So if the shinsplints don't go away, see a physio - no sense buggering your legs up
Beefmeister said:
Silver993tt said:
What kind of time were you completing your 5/7km in?
5km - started as 35mins, ended up at 23mins7km - currently around 34mins, so pace has slowed slightly.
When I started running I got shin splints.
There's been some good advice already. Shoes and stretches are important.
Have you had a rest? When you really commit to running you can start to believe that missing a few sessions is a betrayal to your hard won fitness.
It isn't. Pushing yourself 3 times a week doesn't leave your body much time to fix itself beyond the normal muscle/cardio development that happens post training.
Detraining happens pretty slowly in reality and even if you lose a few seconds, you'll get them back quickly. Take a week or two off. Stretch lots, do some of the exercises designed to strengthen muscles at the front of the shin, do some core stability.
Consider only running twice a week but build up to a longer easy paced weekend run. Running longer distances increases the overall endurance capacity of your body. (try translating the 23 min 5k into a sub 50 min 10k.)
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