Running and Shin Splints

mojolisa

mojolisa

Cathlete
I went running for the first time in almost 10 years, and when I woke up this morning I remembered why I never made this a part of my daily life. My legs are in pain! Particularly, the muscles along my shins feel very tight and sore. I alternated running/walking quarter mile intervals for 2 miles total, so I don't think I over did it.

I think I'm in pretty good shape. I've been doing advanced step and kickbox aerobics, interspersed with weight toning, for over a year, and I wasn't especially winded after running. The only part of me that is sore is my shins.

What stretching exercise can I do? In Karen Voight's Lean Legs and Buns, there is a stretch she does at the end of the calf workout where she places one foot on the ground just behind the step, and the other foot is on the step. Then she slowly lifts the toe of the foot on the step. I did this, but it didn't help much. Is this (painful shin splints) something that will eventually go away as my body becomes adjusted to running, or is this just a part of running? I remember this feeling from running track in high school, and it only went away when I stopped running.

By the way, yesterday I ran on a high school track. I'm not sure what the material on the track is, but it's that popular, reddish-brown, 'soft' surface.

I'd like to incorporate running into my work-out regimen. I lost a lot of weight last year, but it feels like I've reached a plateau, and several people have suggested running as a way to jump start the weight loss again. Any suggestions would be great!
 
Hi, Mojolisa! Alas, I don't have any stretching suggestions for you, but I do have a suggestion to strengthen the anterior portion of the shins, with Seated Toe Pulls:

Sit on the floor with your legs out in front of you, moderate bend in the knees. Flex your right foot, and place the heel of your left foot directly beneath the toes of the right foot. Now, resisting with the right foot, use the heel of the left foot to push the right foot down to a pointed position, and then resist with the heel of the left foot as you flex the right foot back up again. Do this 12X and then reverse to strengthen the left shin.

Hope this helps! I'll bet your shins are barking only because you haven't run in so long. Good luck!

Annette
 
Were you wearing good quality running shoes? I find that I can always tell when my running shoes need to be replaced by my shins getting sore. I'm sure a lot of the soreness has to do with the fact that running is a new activity for your body!
Take care!
Erica
 
[font size="1" color="#FF0000"]LAST EDITED ON Feb-25-02 AT 03:24PM (Est)[/font][p]Hi mojolisa! Shin splints are really common among beginning runners. Your body is getting used to the pounding impact of running. Even though you've been working out for a long time, aerobics & kickboxing don't compare in terms of constant impact. It takes time to get physically used to it. But don't worry, with time, stretching & adequate rest breaks, the pain will subside! :)

Here is a link to Runner's World that you may find useful. Click on the Injury Prevention link on the left

http://www.runnersworld.com

I strongly suggest checking out the Beginner's Running plans from RWs website. You'll be more successful at preventing injury if you follow a walk/run plan. Click on Training and Racing, then scroll down to Training Plans.

Good luck & congratulations on starting a running program!

I post a Running Check-in once a week... come join us!

marnie
 
Hi, mojolisa! You are probably just sore from getting into muscles you haven't used in awhile. Shin splints are an overuse injury which develop from increasing mileage too quickly or having the wrong shoe. It takes a while to get them. Stretch yes, but give it a few days. When I first started I used to get so sore! I love running so much. It is the best form of aerobic exercise there is! Hang in there! And do do do get a good pair of running shoes. It's all about those feet!

http://www.roadrunnersports.com is my favorite place for running shoes.

Bobbi http://www.plauder-smilies.de/chicken.gif Chicks Rule!
 
Check this out mojolisa!

I get an email newsletter from Runner's World twice a week. I just read this and thought I'd post it for you:

THE BEGINNING RUNNER'S PLAN
If you're a new runner, or have a friend who is just starting out, you can't afford to miss the APRIL issue (due on newsstands March 11). Our April issue includes a 10-week beginner's program, guaranteed to turn you into a fit runner by June 1.


Check it out!

marnie
 
An easy exercise for the anterior tibialis is to walk around the house with your toes up, just walking on your heels.
 
Hi!
I am new to this message board so this is my first post. Regarding your shin splints, one thing to do is to thoroughly stretch your calf muscles on a regular basis. If your calves are tight, the muscles on the front of your shins have to work hard against this tightness to lift your toes off the ground as you run. Second, a stretch for the shin muscles is as follows:

Dig the top of your toes into the ground. Your knee will be bent and you will be essentially pushing down as though you were trying to lay the top of your foot on the ground. I hope this makes sense--it is hard to describe this in words. It is an awkward stretch. As the others have said, make sure you have good shoes. Good luck!
 
Hi,
I posted a question last year because my shins and calves were in pain due to running and step. I was doing too much too soon. Cathe gave me this suggestion. I still do these exercises and they helped me a lot. I also do these exercises prior to running in addition to walking .25 to .50 a mile on the treadmill when I run. My calves are really sensitive and I hope helps you:D

Good Luck, I know what it is like to have pain from running be

Start by marching in place for about 2 minutes

Then do 30 seconds worth of toe taps per leg (this will help strengthen the tibialis anterior, the muscle that opposes the calf).
Then simply do (3 sets of 25) calf raises with no weight.

Then do 2 sets of one-legged calf raises with or without a weight (25reps without weight or 16 reps with a weight).

Then when you are finished be sure to stretch the calf muscle out thoroughly. Hold your stretches for about 15 to 20 seconds per stretch. That’s it
 
Thanks so much to everyone who responded. I've already tried some of those tibialis anterior strength exercises, and I think they're helping! Plus, I learned a new word! I was so excited when I first decided to start running, I really didn't want to get discouraged this early in the game. In January, I set a soft objective for myself to run in some marathon or race in 2003. I'm not necessarily aiming for 26.2 miles, but I do want to finish something, I just don't know what yet.

Before I started, I even went out and bought two brand new pairs of running shoes (Asic Gel and New Balance), to go along with my Rykas (for step), Reeboks (for kick boxing) and Nikes (for strength training). I didn't think my shoes were the problem, but since we're on the subject, who makes really good running shoes?

Marnie, thanks for the tip about Runner's World. I am anxiously awaiting the April issue. Where is your Running Check posted? Is it under the 'open discussion'?
 
Hi mojolisa!

I've always preferred Asics for running. I tried other brands, but I have small feet (6 1/2) and narrow heels and Asics fits the best for me. Their gel cushioning is awesome too. Check out http://www.roadrunnersports.com they have a really great "shoe finder" (Shoe Dog) section where you can enter all your personal specs and get suggestions for shoes. The best thing to do though, is visit a real running store and get fitted properly. RW's website has a search engine that will find running stores in your area.

With regard to racing, why don't you try out some 5Ks before aiming for a marathon? It's only 3.1 miles and you can start getting used to the feel of races, the local racing community, improving your time etc. Then you can move on to the 10K (6.2 miles) and then a 1/2-marathon. And most races benefit local charities. There are lots of excellent race-training programs on RWs website that will help improve your time. Training for a marathon is really hard work. I'm doing it now. I won't run it until I'm absolutely ready for it, and that means being able to do 20-mile long runs. Some people are willing to run/walk a marathon, but I will run the entire thing, when I'm ready. So I'm doing a bunch of smaller races this spring & summer to practice. Anyway, this is just me. I'm not saying not to aim for a marathon, I'm just suggesting that you try out some smaller races while your training. The feeling of accomplishment is addictive and really improves your running.

Sorry this is so long! I post the Running check-in on the "open discussion" on mondays. Come on over & discuss your running!

marnie
 
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