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Message
Shin splints
Posted on 5/20/19 at 3:12 pm
Posted on 5/20/19 at 3:12 pm
So I haven't had problems with shin splints since high school, but I went on a short run yesterday and now have them bad. I run 3-4 times every week.
My shoes are a little over a year old is it time for new ones? Or can this be caused by something else?
eta: just fixed the typo in the title that I didn't notice until now. I got a new pair of shoes and no more issues
My shoes are a little over a year old is it time for new ones? Or can this be caused by something else?
eta: just fixed the typo in the title that I didn't notice until now. I got a new pair of shoes and no more issues
This post was edited on 9/12/19 at 9:25 am
10
Posted on 5/20/19 at 4:33 pm to RJL2
I had issues with shin splints since high school. Had to take 4 ibuprofen just to get through practices.
I've had success recently with stretching my calves before running or playing basketball, like 3 sets of 15 second holds against the wall. 2 different types of stretches.
That and rolling a lacrosse ball along the tender areas of my shins, painful but helped.
I've had success recently with stretching my calves before running or playing basketball, like 3 sets of 15 second holds against the wall. 2 different types of stretches.
That and rolling a lacrosse ball along the tender areas of my shins, painful but helped.
This post was edited on 5/20/19 at 4:35 pm
Posted on 5/20/19 at 5:13 pm to RJL2
I have them bad too. I usually alternate between Running outside or treadmill and doing the elliptical. The elliptical is much more forgiving.
I also have a year old pair of Nike’s, some new adidas ultraboost, and some fairly new New Balance I alternate between. I notice its significantly worse when I use the old Nike’s
I also have a year old pair of Nike’s, some new adidas ultraboost, and some fairly new New Balance I alternate between. I notice its significantly worse when I use the old Nike’s
Posted on 5/20/19 at 5:16 pm to jyoung1
Correct, they usually begin due to calf tightness and subsequent weakness. Unfrick your calves and your shins should follow.
Rumble roller on calves, with a sandbag on top for extra weight, is my every night routine.
Zensah compression sleeves are awesome as well.
Rumble roller on calves, with a sandbag on top for extra weight, is my every night routine.
Zensah compression sleeves are awesome as well.
Posted on 5/20/19 at 9:12 pm to RJL2
do exercises that force you to flex your foot upwards. Flexion works on that muscle.
What I used to do was go to one of the older leg curl machines, the kind that you would lie on your stomach and place your heels/ankles under these padded rollers and do curls. I would do it in reverse, sit on my butt, place toetops under the roller, and flex feet towards me. 3 x 15 a couple of times a week. Always worked.
Hammer strength makes a small station for that muscle but few gyms have it. Hang weights of some sort from your foot and flex foot upwards as far as you can and hold.
What I used to do was go to one of the older leg curl machines, the kind that you would lie on your stomach and place your heels/ankles under these padded rollers and do curls. I would do it in reverse, sit on my butt, place toetops under the roller, and flex feet towards me. 3 x 15 a couple of times a week. Always worked.
Hammer strength makes a small station for that muscle but few gyms have it. Hang weights of some sort from your foot and flex foot upwards as far as you can and hold.
Posted on 5/21/19 at 1:09 am to RJL2
quote:Get new shoes and only use them for running. Also, walk on your heels with your toes pointed up. Start with 10 paces, sets of 3. Increase depending on comfort level. This will strengthen your shins and eliminate the pain.
My shoes are a little over a year old is it time for new ones?
This post was edited on 5/21/19 at 1:19 am
Posted on 5/21/19 at 10:52 am to BoomBoomBoom
quote:
Get new shoes and only use them for running
I have running shoes that I only use for running. I am going to get a new pair today. This pair has been my favorite pair of all time, so I'm sad to see them go
Posted on 5/21/19 at 12:29 pm to RJL2
Physical therapy helped a tremendous amount. Had shin splints for years and could never get rid of them. ~10 sessions of physical therapy and haven't had any issues in months and I run quite a bit
Tried every exercise in the book before PT
Tried every exercise in the book before PT
This post was edited on 5/21/19 at 12:35 pm
Posted on 5/21/19 at 1:19 pm to RJL2
Just keep running and eventually it will callus over and you will be good to go.
Posted on 9/5/19 at 3:43 pm to TheOcean
quote:
Physical therapy helped a tremendous amount.
What specifically did you do? I'm icing daily and doing some exercises (mainly resistance band stretches, heel raises, etc). My shoes are brand new and I use them only for running. I walk a good bit during the week and only run (3) days a week. On week 6 of my training program for 5k and it keeps getting worse.
Posted on 9/5/19 at 4:13 pm to Aubie Spr96
I'm prone to get them pretty bad too....there are 3 things that have been effective for me
1. Warmup. Aggressive walk for 10-15 minutes
2. Shoes. Running in the wrong shoes was not helping.
3. Speed up. Its caused my total mileage to go down, but running at a slower pace caused just really bad form for me. Speeding up has been very effective in more natural, smooth running.
1. Warmup. Aggressive walk for 10-15 minutes
2. Shoes. Running in the wrong shoes was not helping.
3. Speed up. Its caused my total mileage to go down, but running at a slower pace caused just really bad form for me. Speeding up has been very effective in more natural, smooth running.
Posted on 9/5/19 at 4:39 pm to AUjim
quote:
2. Shoes. Running in the wrong shoes was not helping.
I'll try and go back TrakShak or FleetFeet this weekend and get their recommendations. Currently in Brooks PureFlow 7's which are neutral with little cushioning for street running. Using Asics gel Sonoma 4's which are neutral and heavy cushioned for trail running. I've also been using those compression running socks that come up to the knee. I rotate both during the week running on a gravel track and once on the road.
I've heard that shin splints were a result of bad form.
Posted on 9/9/19 at 3:48 pm to RJL2
New shoes will help, but it isn't a cure all.
Try to increase your step cadence. This will cause you to slightly shorten your stride, which allows you to also work on landing softer.
I struggled with shin splints all through high school and for about 10 years after. I couldn't afford new shoes every 9 months, but I am heavy, so I should have been. I was also running too much like a sprinter...forward, and on my toes. I learned to drop my hips a bit, and increase my turnover.
Try to increase your step cadence. This will cause you to slightly shorten your stride, which allows you to also work on landing softer.
I struggled with shin splints all through high school and for about 10 years after. I couldn't afford new shoes every 9 months, but I am heavy, so I should have been. I was also running too much like a sprinter...forward, and on my toes. I learned to drop my hips a bit, and increase my turnover.
Posted on 9/9/19 at 4:29 pm to Geaux Frogs
quote:
I learned to drop my hips a bit, and increase my turnover.
I don't understand what this means?
I've shortened my stride considerably compared to my past attempts. I feel this has helped tremendously as I've never been able to make it this far in training before. But, they still bother me.
Posted on 9/10/19 at 9:54 am to Aubie Spr96
I am not a doctor or running coach, I am just a bigger guy who has trained for and run several half marathons, while struggling with severe shin splints...so take my advice for what it is!
From what I have read, studies have shown the optimal cadence when running is 180 steps per minute. They easiest way to count that is to allow yourself to get a few minutes into you run, then count the number of times your right foot hits the ground over 1 minute. You want to try to be near 90. Obviously, everyone's ideal number will be slightly different, but that is the accepted average.
Dropping your hips makes sure your knees are bent, and therefore taking most of the impact. If you are running too upright, you could be catching most of the impact in an improper place...leading to injury.
Shin splints were explained to me with a comparison to a baseball bat and a swing weight used in warm ups. Think of the muscles in your shin as the weight, and the bat as your bones. The muscles are held to the bones with connective tissue (facia). If you are absorbing the impact inefficiently, the muscles are being pulled from the bone and causing damage to the facia, leading to inflammation and pain. Similar to when a batter slams the end of the bat on the ground to make the weight slide off.
The way to fix this is to focus on your form, and minimize the effects of the impact. Increase your cadence, which will naturally shorten your stride. This will also cause you to land softer. "Sit" into your stride...drop your hips...that allows your knees to function as they are designed, and absorb the impact. Making all of these changes made me slower and felt weird, but I now run with minimal pain.
From what I have read, studies have shown the optimal cadence when running is 180 steps per minute. They easiest way to count that is to allow yourself to get a few minutes into you run, then count the number of times your right foot hits the ground over 1 minute. You want to try to be near 90. Obviously, everyone's ideal number will be slightly different, but that is the accepted average.
Dropping your hips makes sure your knees are bent, and therefore taking most of the impact. If you are running too upright, you could be catching most of the impact in an improper place...leading to injury.
Shin splints were explained to me with a comparison to a baseball bat and a swing weight used in warm ups. Think of the muscles in your shin as the weight, and the bat as your bones. The muscles are held to the bones with connective tissue (facia). If you are absorbing the impact inefficiently, the muscles are being pulled from the bone and causing damage to the facia, leading to inflammation and pain. Similar to when a batter slams the end of the bat on the ground to make the weight slide off.
The way to fix this is to focus on your form, and minimize the effects of the impact. Increase your cadence, which will naturally shorten your stride. This will also cause you to land softer. "Sit" into your stride...drop your hips...that allows your knees to function as they are designed, and absorb the impact. Making all of these changes made me slower and felt weird, but I now run with minimal pain.
Posted on 9/11/19 at 9:20 pm to Geaux Frogs
So, I timed my cadence twice. I was at 160 steps per minute. I felt that increasing that to 180 was reasonable. I downloaded a metronome and set it at 175 beats per minute and used that to set my cadence.
I ran three miles using the metronome. The increased cadence shortened my stride. It was easy to maintain on level ground and up hills, but downhill was hard to maintain. Not sure if it helped with the shins, but it certainly helped with my lower back. I did not have any lower back pain like I did Monday with the same distance.
There’s a running school here in Homewood. I might try them and see if they can help with form.
I ran three miles using the metronome. The increased cadence shortened my stride. It was easy to maintain on level ground and up hills, but downhill was hard to maintain. Not sure if it helped with the shins, but it certainly helped with my lower back. I did not have any lower back pain like I did Monday with the same distance.
There’s a running school here in Homewood. I might try them and see if they can help with form.
Posted on 9/12/19 at 1:59 pm to Aubie Spr96
If your shin facia is currently inflamed, you will not have relief until you stop and let them heal. Ice and stretch them.
Several have given tips on exercises to strengthen the muscles and connective tissue, but you have to do that after they heal.
Several have given tips on exercises to strengthen the muscles and connective tissue, but you have to do that after they heal.
Posted on 9/12/19 at 2:55 pm to Geaux Frogs
I'm icing, stretching, and using elastic bands to exercise every day. My 5K is on the 21st. I can take a week off after that.
Got an email from the local running school. Probably hit them up for some training. Who knew this was a thing: RRCA & USATF Certified Running Coach?
I'm slightly embarrassed to be looking for help from a running coach.
Got an email from the local running school. Probably hit them up for some training. Who knew this was a thing: RRCA & USATF Certified Running Coach?
I'm slightly embarrassed to be looking for help from a running coach.
Posted on 9/12/19 at 4:46 pm to Aubie Spr96
quote:
I'm slightly embarrassed to be looking for help from a running coach.
Why? If your golf game sucks would you be embarrassed to get a lesson from a USGA certified pro? Same thing. When I plateau I'm sure as hell getting a coach.
Posted on 9/12/19 at 7:58 pm to BurtReynoldsMustache
Agreed. It’s just that running is one of those things you just do, like walking. I know there are technical aspects to anything, but I never considered running to be one of them.
ETA: Found a coach that lives in my suburb. Meeting him on Sunday.
ETA: Found a coach that lives in my suburb. Meeting him on Sunday.
This post was edited on 9/13/19 at 2:08 pm
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