shin splints

  • Posted by a hidden member.
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    Feb 07, 2008 4:29 PM GMT
    I have had to stop running due to tremendous pain. As i am a late bloomer so to speak when it come to exercise can anyone give me some advise. KJB
  • Kevin82

    Posts: 273

    Feb 08, 2008 1:04 AM GMT
    Get your legs massaged or even due it yourself, using tiger balm on your calves and using ice on your tibialis anterior will feel pretty nice. You should be stretching before and after your workout, ballistically to begin and statically to end, it's important to hold a stretch for at least 30 seconds and to repeat 3-5 times. Wearing a good pair of shoes that support your arch is extremely important too. Hope that helps.
  • dionysus

    Posts: 420

    Feb 12, 2008 12:32 AM GMT
    good advice. but the best is to strengthen the muscles that surround your tibia and fibula. mainly tibia though. as its name might suggest, the tibialis anterior is a muscle that runs the length of your tibia in the front. working it out should help out a lot, but make sure to hit up your calves as well.

    best way to work out your tibialis, sit some weights on your toes and lift your feet off the ground. or when you run, point your toes up towards your body and that'll help develop them as well. this still not working then check your calcium/vitamin d uptake to make sure your meeting your body's requirements.

    other than that, consult a physician cuz im plum out of idears.

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    Feb 12, 2008 12:39 AM GMT
    ^^ All good advice. At your weight, you may want to give cycling or another non impact exercise a try. No matter what you decide dont get discouraged and quit. It is never too late to bloom.
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    Feb 12, 2008 6:33 PM GMT
    This guy has some pretty good tips on prevention and treatment of shin splints. Just plug in "shin splints" in the search bar.
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    Feb 12, 2008 6:47 PM GMT
    Make sure you're also changing your running shoes periodically, I change mine at least every 3-4 months and I also use insoles; I also have shin splint issues pretty bad and usually run 1 week then alternate cardio for the following week...
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    Feb 13, 2008 4:27 AM GMT
    When considering the above responses, also consider this: shin splints are actually small tears in the muscles where they connect to the shins. Shin splints can occur when an un-conditioned individual runs for the first time. The other common causes of shin splints are jumping, jogging, and even swimming. More rarely, they can even be caused by an inflammation of the connective tissue, usually resulting from a stress fracture in the bone. They are often first noticeable during the delayed, post-exercise onset of muscle soreness (or DOMS). A painful condition, shin splints sometimes improve during exercise as the muscles get warmer, but they can be slow to heal.

    One way to prevent shin splints is to stretch the shins regularly and develop the muscle's flexibility by walking on your heels. (Long distance runners often take long downhill courses which trains to a greater degree the quadriceps and shins). Adequate protein and calcium intake are other prevention strategies.

    The real long term solution, though, is grounded in learning how to run more like a competitive runner and less like an amateur. Competitive runners rarely run by striking their heel to the ground first. In long distance running, the foot-strike should be flat. If your posture is bending forward, you're more likely to strike heel first. To correct this, you want to imagine your body is a straight line (180-degree angle), and any forward tilt you feel is not experienced as a variation of that angle, but experienced as an angle that the straight line of your body makes with the ground.

    Sam Page, CFT

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    May 25, 2008 12:47 AM GMT
    Shin splints are a bitch. I'm an avid jogger and have been for years but still deal with them but have been able to minimize the pain. Before even stepping on the road or a treadmill I do a good solid round of stretching in the area. My shins have a tendency to tighten so fast it feels like a charley horse from hell but if I take the time before to lean against something and point the toes on the ground like a ballet dancer "on point" and pull forward holding the pull for at least 30 seconds breathing in and out slowly it really stretch's the area out. I alternate with stretching the calves while doing this and continue going back and forth with this stretch until I feel good about it. The second I'm done with my run I do a walking cool down, rehydrate, and then end with the same stretch routine nice and slow.

    Its worth noting your hydration level, diet, form, the surface, and the shoes as well. All play a part in minimizing the pain. Soaking works great as well and doing toe curls where you place your heels on a phone book or even weight plates and place the bar over the toes or on the top of the foot while you slowly elevate the ball of the foot and then lower the bar back down. Again, stretch before and after properly after this as well.