Shin Splints?
Have been running since december but it seems to be getting harder rathe that easier. I run at least three times a week but only about 3 miles each time. I keep getting shin splints. I have the correct footwear and i always stretch before and after. Its putting me off a bit and i would really like to do my local 1/2 marathon in Oct this year. Any advice anyone?
Answers:
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oh buddy i had shin splints to and they arent the worst thing but most definitly are not pleasant.. if it continues to huurt, STOP running and see a doctor. if you continue to run it may end up injuring your knees as well because you may begin to run awkwardly, as i began to do. so then after injuring shins and knees, my hips started hurting too! not fun, see a doctor ASAP and get into some kinda of physical therapy maybe. [i had to be in physical therapy for 9 weeks =( ] also, it may not be your shoes, it may be the way your foot is actually landing. my foot wasnt landing correctly and i had to buy some orthodics, they help a lot. Are you running on concrete most of the time? if so, try to avoid concreteWhat is the best strategy for a cross-country race?
chop ur legs off.What brand/type of spikes are best for the 400 meter dash. Is there a particular model I should use?
You may not have the right kind of shoes. You have to make sure you have shoes that match the way you run (usually has to do with the arch, or lack of an arch in your foot). You can actually injure yourself if you run with the wrong shoes.I absolutely HATE track practice! Any advice on what could make me like it more?
Yep I had same prob, Ohhh the pain!!!!Stop running and see you Dr, you can do more damage if you keep running , shin splints can cause tiny little cracks fractures in the shin bones.
You will prob have to insist on an x ray from your Dr, as they dint always take you seriously.
I have taken on a physio plan of stretches of the leg mussels, one is putting hands on wall and leaning body weight forward without moving feet.
You need to build mussel up on your front of calf (leg)
try not to run on road, I now only run on grass,.
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Pay close attention to your form when you are running; you should be rolling your feet heel-to-toe and you shouldn't hear your shoes slapping the ground.Strengthen the muscles on the front of your shins: stand with your toes on the edge of a step. Hold onto the wall or a banister. Slowly raise yourself up until you are on your toes, then slowly bring your heels back down until they are lower than the top of the step. Do only a few of these toe raises the first day, then gradually increase. If you get too gung-ho the first day, you'll be seriously sore. If you have insurance, see a physical therapist who can give you more specific advice and exercises that will match the severity of your problem.
Changing from running on a soft to a hard surface might be the cause. Also, excessive uphill running can be a cause too.
If you have a lot of miles on your shoes, try new shoes since worn out shoes could be the cause. Also, land with a light foot and avoid pounding. Try icing and/or cold water after your runs too. That seems to help a lot for any leg ailments that I encounter from my running.
What can running in shoes that are a little narrow do to the health of my feet?
get a pair brases for your shins.are you running on pavement? try sticking to a softer surface like trails or if you can't use a trail run on a local track. it might get boring but is better than your legs hurting. If your shin splints get really bad, take a week off and ice them for an hour every day
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You sound like you know what you're doing but I'll give you my advice anyway. You can get rid of the shin splints if you stop running completely for 2 weeks or so. I know that's a lot of not running but you could swim or do some other non impact exercises to stay in shape.If you really don't want to stop running, just keep stretching before you run, get your muscles warmed up before you start the hard part of your work out. Make sure you ice your shins after you run to reduce the damage you've done to them. I ice mine in an empty trash can full of ice water. Ibeprofine or advill will help before you run too, but make sure to take it about 30 minutes before you run so it will be working when you start.
I went to a chiropracter and he really helped mine by doing these ultrasound treatments and massages. He also gave me shoe insoles(which help with a lot of the impact on your legs) and he gave me some stuff called biofreeze, thats similar to icy hott, but better I believe. I would recommend getting the biofreeze to rub on your shins.
Well thats all I know about shin splints, hope it helps.
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You might want to look into some orthoticsI run a 4.5 now what is a estimated time i can run by senior yea?
While a doctor may be able to give you the best advice...here are some tips I would try...1. Rest - a week off can be invaluable for an injufy like shin splints
2. Ice - after workouts ice the painful area for 20 min.
3. Stretch - See the link below for a good shin stretch
4. Cross Train - Try a good cardio cross-train activity (like elliptical or bike) to keep your cardio shape and rest your running muscles.
I also put a 1/2 marathon training plan below (if interested). Good luck!
- Mike
take like a scarf or something like that and put your leg straight ou on the floor. Then put the scarf on the ball of your foot(under your toes) and get a good grip on each hand (like a U) and keep your leg straight
-move your foot forwards & backwards...left & right
---i suffer from shin splints also
---and be sure to ice 4 times a day(if you can) for 20 minutes
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stop running for now and see a doctor, u may have stress fractures..Those are incredibly painful and can only get worseMore Questions & Answers...