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New member
I just started running again on a treadmill and it is hard for me to go more than 10-15 minutes without the fronts of my shins burning like hell.....will this pass?
Running and shin splints
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mad_monkey59
New member
what are the symptoms of shin splints out of interest?
KIAN
New member
Shin splints are an inflammation of a thin tissue which surrounds the tibia but the actual bone and surrounding muscles may also be affected. It is usually located about two-thirds of the way down from the knee and covers an area of several inches. The muscles involved are the soleus and the toe flexors. When you run or perform some other activity which uses the legs, microscopic tears to the tissue occur. If you allow your body to rest, heal and adapt to the level of activity then the shin splints should go away on their own. If the level of activity is intense and produces more tears than the body can heal then the level of inflammation will be greater.
You may experience shin splints more than other people if you have flat feet or a very rigid arch to your foot. If you train on very hard surfaces will also contribute to this. Some treadmills don't have much give to the running bed and your legs really take a pounding.
Treatment is, as has already been mentioned, rest, ice packs, compression, and anti-inflammatory medications. It may take several weeks for the inflammation to go down. Once it has, resume your training but at a much lower level of intensity and gradually build back up. If you jump right back in at the level you experienced the shin splints then the condition will just return. It may also be an idea to have your feet checked out to see if you need additional supports in your shoes to prevent such problems.
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KP -- Fitness Basics
You may experience shin splints more than other people if you have flat feet or a very rigid arch to your foot. If you train on very hard surfaces will also contribute to this. Some treadmills don't have much give to the running bed and your legs really take a pounding.
Treatment is, as has already been mentioned, rest, ice packs, compression, and anti-inflammatory medications. It may take several weeks for the inflammation to go down. Once it has, resume your training but at a much lower level of intensity and gradually build back up. If you jump right back in at the level you experienced the shin splints then the condition will just return. It may also be an idea to have your feet checked out to see if you need additional supports in your shoes to prevent such problems.
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KP -- Fitness Basics
this is very common.
Basically the best way to prevent this is to start SLOWLY. Meaning, run for 5 minutes the first time, then increase by 10% each subsequent time.
Don't up the mileage or intensity too quickly, slowly build up.
Other then that be SURE to stretch your calves, sometimes ice and anti inflamatories help, but rest will be the only sure fire way to get you back to pain free.
Don't let it discourage you. Many people say "I can't run, I get shin splints" just because you get them once, twice, or even many times.. it doesn't mean its a permanent thing that you can never avoid.
Basically the best way to prevent this is to start SLOWLY. Meaning, run for 5 minutes the first time, then increase by 10% each subsequent time.
Don't up the mileage or intensity too quickly, slowly build up.
Other then that be SURE to stretch your calves, sometimes ice and anti inflamatories help, but rest will be the only sure fire way to get you back to pain free.
Don't let it discourage you. Many people say "I can't run, I get shin splints" just because you get them once, twice, or even many times.. it doesn't mean its a permanent thing that you can never avoid.
PatBateman3
New member
Lestat said:
Yeah, this is totally what I had on my mind. I'm just going to do the 10 minutes for now, then work up to 15, then 20, etc. But I will stretch too.
BTW, I do have very arched feet.
coolcolj
New member
strengthen the tibs, muscle on front of shin with toe curls, I do these on a lying leg curl machine , hook toes under the rollers
strengthen calves, both gastrocs and soleus, as these act as shock absorbers, if they can't absorb the shock the joints and stuctures in the lower leg take the stress
lose weight
stretch the calves out, best way to do it is to do a 1min isometric hold in the stretched position on a seated calf raise machine with 50lbs or so, let the ankles sink down as they fatigue
strengthen calves, both gastrocs and soleus, as these act as shock absorbers, if they can't absorb the shock the joints and stuctures in the lower leg take the stress
lose weight
stretch the calves out, best way to do it is to do a 1min isometric hold in the stretched position on a seated calf raise machine with 50lbs or so, let the ankles sink down as they fatigue
another very important thing is to get a good pair of running shoes, especiallly if you have a high or flat arch. They make shoes that will offer extra support and cushioning, for me the shoes make all the difference. Just make sure you go somewhere that has knowledgeable employees, you dont wanna drop $100+ on a pair of shoes that dont do the job...
thechampion11
New member
Hey guys, a lot of good info here!
I had shin splints REAL bad that I couldn't walk. I was an Army Ranger and we ran constantly, which didn't bother me because we ran in the time groups that we could run in. But the formation runs that grandpa could do with a walker or the ones that was fast then slow stepping the guys feet in front of you, thats what killed me.
That was 2 years ago and just now starting to get back into it since I got out. Gotta take it slow, which is really fustrating especially when you see this chick next running her a$$ (and a nice one at that) off and I gotta quit after 5-10 minutes of running and she's looking at me like "thats it?", gotta keep focused!
Karl
I had shin splints REAL bad that I couldn't walk. I was an Army Ranger and we ran constantly, which didn't bother me because we ran in the time groups that we could run in. But the formation runs that grandpa could do with a walker or the ones that was fast then slow stepping the guys feet in front of you, thats what killed me.
That was 2 years ago and just now starting to get back into it since I got out. Gotta take it slow, which is really fustrating especially when you see this chick next running her a$$ (and a nice one at that) off and I gotta quit after 5-10 minutes of running and she's looking at me like "thats it?", gotta keep focused!
Karl
Mithrandir
New member
i play ball and my shins are always fucked. FOr me, they just need to warm up...they hurt for 30 mins or so, then they feel alright...just shut up and run
