Cardio and bad shins... am I doomed?

  • Posted by a hidden member.
    Log in to view his profile

    Jan 22, 2008 3:25 AM GMT
    Most recently, I've started having severe pain in my shins while running. I'm trying to get in at least 30-40 mins of good cardio, but can't seem to get past the pain at around 15 mins. As a result, I've started wrapping my shins before I run (yea, I get the strange looks.)

    But I was wondering if anyone could offer some suggestions to any alternative cardio I can look into that won't put so much pressure on my shins? (The elliptical machine is an option, but for some reason my feet seem to fall asleep after about 10 mins.)

    Or maybe even offer some solutions to reduce shin pain while running.

    Thanks in advance.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 22, 2008 5:10 AM GMT
    You might meet with a gait specialist who can monitor your form while running. S/he will assess whether or not you've got some postural dysfunction and can give you direction for how to change it. A lot of people I know who have had shin problems are either toe runners (they run only on the balls of the feet) or their feet point out to the sides.
    As for cardio, you can try swimming or cycling.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 22, 2008 6:00 AM GMT
    I agree with SDTrainer about get your gait checked out. Are you running on a treadmill or outside. Also what is the state of your running shoes? The surface on which you run can have an effect on shin splints as can bad shoes. If you rule these out, then get the gait checked.
    Besides swimming and cycling and elliptical, there are these options: racquet ball, arc trainers, circuit training, shooting hoops, all of which can be good CV workouts.
    Good luck
  • Posted by a hidden member.
    Log in to view his profile

    Jan 22, 2008 6:49 AM GMT
    I'd say Arctrainers or recumbant bikes. I use those for all of my clients that have joint problems. In most cases, you get the same movements/motions but with little to no impact force.
  • Posted by a hidden member.
    Log in to view his profile

    Jan 22, 2008 8:20 AM GMT
    Sorry to hear that you are suffering from shin splint.

    I agree with the gait assessment, but I would also recommend you to have your feet checked out. If you go to a foot specialist, they can check your feet for a number of biomechanical predispositions for shin splint. To name a few, collapsing arch or flat foot, achilles tightness, angle of your toes, etc. If you have had this problem over and over, the chances are you have some underlying cause(s) to be fixed.
    If it is not recurrent, it's also a good idea to check any recent changes such as new training, increased intensity, new shoes, new training surface, etc.

    Do a good stretch on your shins before and after exercise. Ice cup massage combined with products such as biofreez or flexall can help alleviate the pain also.

    The best treatment for shin splint is unfortunately rest, so give yourself some rest too. If you push too much, shin splint can actually lead to stress fracture of your shin bones.

    If necessary, take some ibuprofen to reduce the inflammation and pain. Drinking vinegar (if you can take vinegar straight, try adding sugar or substitute with pickle juice) daily (a shot glass full) can also be helpful.

    As far as exercise goes, swimming definitely gets my vote, but you may go easy on the flapping movement of your feet as that movement places a significant stress on your shin muscles. Good luck ;)
  • Posted by a hidden member.
    Log in to view his profile

    Jan 22, 2008 1:58 PM GMT
    thanks fellas, i appreciate everyone's input. i will definitely look into monitoring the way i run.

    i've never had this problem before, ran all the time in the military. pain just recently started. shoes are about 5 months old, not too bad i didn't think, but were bought straight off the shelf. i run both on a treadmill and outside. (more recently on the treadmill as the weather here has gotten into the single digits)

    i just googled a place here in town that will monitor the way you run and recommend proper shoes, etc... believe i will call and schedule an appointment

    is this what happens when you age? icon_confused.gif



  • Posted by a hidden member.
    Log in to view his profile

    Jan 22, 2008 3:58 PM GMT
    It's nothing to do with age JayDub. I had shin splints in my early 20s. Because I was wearing crappy shoes.

    So find a good running shoe store - isn't there a Fleet Feet in L-ville? - and get your gait examined so you can find the right shoes.

    But it's also important to ease up now that you have the problem. The right shoes will prevent it from coming back, but let it heal in the meanwhile. Pain does not lead to gain for runners.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 15, 2008 2:03 AM GMT
    I am willing to bet you do not have very good running form. Most of the people I see running around town look like they are shuffling their feet. When you run, try to kick you butt with your heels (but dont actually do it). This brings your knees up and forward. The way works your upper leg and core muscles more. Its a lot easier on your knees and lower legs. If you don't believe me, watching Track and Field events on tv. If you are not picking up your knees, you are not running correctly.
  • Timbales

    Posts: 13993

    Feb 15, 2008 2:06 AM GMT
    I hope I don't sound like a broken record, but try kickboxing.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 26, 2008 2:13 AM GMT
    swimming! if you have access to a pool. although, doing a lot of breast can give me shin splints. i hate that stroke ha.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 26, 2008 2:47 AM GMT



    two words.

    ti bo.

    get some baby.
  • Posted by a hidden member.
    Log in to view his profile

    Feb 26, 2008 7:09 AM GMT
    jprswim saidswimming! if you have access to a pool. although, doing a lot of breast can give me shin splints. i hate that stroke ha.


    Doing a lot of breast can probably do a lot of other worse things to you too icon_lol.gif
  • dfrourke

    Posts: 1062

    Feb 26, 2008 7:28 AM GMT

    ...if you enjoy running...there are stretches you can do BEFORE and AFTER running which help your shins...also, icing down that area helps with the inflamation...

    stretch...stretch...s t r e t c h !

    - David
  • Posted by a hidden member.
    Log in to view his profile

    Feb 27, 2008 4:09 AM GMT
    I'm not a PT or anything, but when i was an athletic trainer, we would do ice massages before a workout (get a dixi cup and fill if half full of water, freeze it and then peel back the cup to expose the ice and just run it over your shins for 7 minutes, you should feel cold and then a warming sensation and then numbness), do your work out. you can get some shin sleeves or just keep wrapping them - bottom up. and then after your work out ice bath to at least your knees for 7 to 10 minutes. Ice baths are a real pain but they help a lot. When you stretch, you can add just walking like 20 meters on your toes and then on your heels along with toe taps (like an angry mom waiting up at night for her late teenage son). and then there is alway rest. rest and the bike. I had horrible shin splints in track in high school but i eventually got over it.