Posted: 3/19/2003 9:05:21 AM EDT
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I am trying to get into a running routine now that [s]mating season[/s] Uh.. I mean spring time is here so I can lose a few. But every time I go out to run I get really really terrible shin splints and I cant hardly walk afterwards What do I do? |
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Hey M4..whats the haps on the craps bud? shin splints...i had them pretty bad in high school. my track coach would have me ice them in a big bucket of ice water, then before i ran...i would tape them up. gotta shave your legs for that though man. but your best bet..is to stregthen your calf muscles up a bit..that helps. hope this helps a little. BC |
| I used to get them really bad in boot camp, I found that when we stopped humping for a water break they would always go away. I also heard that tapping your toe will give them to ya real quick and that by doing this often will make them go away. Try streching and hydration before you run. |
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Could be the shoes... I run 1500 miles a year. When I first started running a few years ago, I had terrible shin splints. I went to a running specialty store, and they set me up with shoes fitted for my gait. Don't try to run in cross-trainers or basketball shoes or any of that. Get running shoes that work for you. |
| Aha! Something I know about. First of all since you're just getting back into it it's important not to do too much too soon. Start light and build your way up slowly. Make sure you have good shoes. Running in old worn out shoes give you no protection. Run on soft surfaces if possible. Your legs will thank you. A couple years ago I ended up with stress fractures in both tibias off of about 55 miles a week (if that) running on pavement, now I do 75-80 a week on soft trails with no trouble, this makes a huge difference. Ice and anti-inflamitories will help, take two or three advil an hour or so before you head out for a run and Ice your shins after you get done. The best thing I have found is to get little styrofoam cups and freeze water in them. Use the ice cups to massage your shins two or three times a day for five minutes each, especially right after you run. As a collegiate distance runner these things are a good deal of what keeps me in one piece. If you're shins are real bad you might take a couple days off and do the ice massage several times for a couple days and then build back into running gradually. Good luck to ya. |
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Judging from the info you have provided I assume you don't exercise during the winter and you are running on pavement, both of which are very hard on the body. You also might have ill-fitting shoes. I used to think running was the be all and end-all of exercising, but it depends on what you want out of it. me, I watch what I eat and use an exercycle for about an hour a day if it's raining/snowing, or else walk VIGOROUSLY about 5 miles a day, sometimes in my 18th century buckled shoes, in preparation for marching out as a British Redcoat from Boston to Concord every April 19th or so. It's always a kick to be the oldest guy there (I'm 46) who, having made it to the end of the overnight march, still says to the other, younger, red-faced and huffing guys (those that made it to the end), "Right- let's turn around and march all the way back now, shall we?" to a chorus of groans...[:D] |
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M4 - Back at the Naval Academy, the PT coach, Heinz Lenz (real name - SOB could run any three of us into the ground - must have been prior SS) taught us that to prevent shin splints, you should include the following routine in your warmup: Sit on the ground with your legs straight out, and have someone hold your feet. Try pointing your toes at your knees while that person applies pressure in the opposite direction. Do it as hard as you can for 10-15 seconds, rest a few seconds, then do it again. DO 5-10 sets. I never got shin splints, and we ran like hell. Hope it helps! BTW, couch, beer, and remote is sure-fire, too, you know! [;)] |
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Strenghten the calf muscles and muscles in your feet and arch. Run on soft surfaces. Many high school tracks are now rubber composite and are "bouncy", running a cross country "course" might be good too. Want a serious workout? Get some good trail running shoes and run the backwoods. We used to do seated calf raises with light weights until about the fourth or fifth week of the preseason for track and field -- specifically to avoid splints.{See the advice above about the stretching, which is the same as these exercises, except you are seated and using weight, rather than variable pressure.} It didn't always work for me, since I ran on my toes predominantly. YMMV....try the trail running.....but watch for sprained ankles. Bring an ace bandage with you in case you do sprain while on a trail. Ed |
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Good running shoes, stay off cement and hard surfaces, do what Zaphod said and add this. 1 short piece of rope 1 large coffee can Sand, (not the sand the cat pissed in!) 1 bayonet (or other pointed implement) Take the knife and poke 2 holes in the coffee can, just under the top edge, exactly opposite each other. Fill can with some sand, tie rope through both holes so as to make a handle. Leave enough room to fit your foot under the rope and over the can. Now sit on an elevated surface, table, counter top, truck tailgate. Let your leg hang down, place the rope over the top of your foot, the can hanging under your foot, now "curl" your foot up towards your knee. Stretching and "curls" is something you SHOULD try, trust me. It worked in 1979, and it will work now! |
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Quoted: Ditch running. It's bad for your bones. Try swimming. It works your entire body, and has no adverse impact on your bones. Running is bad for the bones if you do not take care of your body. Trying as hard as possible to not flame you, but this is a common misconception from people that are too big of wimps to run. I think swimming is very good excercise, but also be aware that running is not bad for anything. But anyway, more advice on the shin splints. Ice is a good thing. Good shoes that are not worn out is a good thing. If you really want to do it right, having a pair of shoes that you do nothing but run in is a good idea. Do not wear them to the store or around the house or while doing yard work - only wear them when you run. Somebody else mentioned try not to do too much too soon. That makes a lot of sense. Most running injuries occur when people try to do more than their body is ready for. |
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It could be worse. You could have been like Hank Hill's dad and had your shins blown off by the Japanese...... NAME: Cotton Hill OCCUPATION: Retired war hero ("The Big One") PROUDEST ACHIEVEMENT: [b]Received Purple Heart for having his shins blown off[/b] GREATEST DISAPPOINTMENT: Hank Hill FAVORITE PASTIME: Stopping by the wax museum to give FDR the finger [url]http://www.fox.com/kingofthehill/bios/index.htm[/url] |
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Okay, I greatly appreciate all of your posts. After this weekend I will start the running workout. And I will try all of your suggestions. I am thinking about going into the military so I guess it would be better to get this fixed before I enlist and have it damper my PT Thanks again!! BTW: Zaphod, what year did you finish at the NA? I have a few friends that went there. |
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Quoted: [Running is bad for the bones if you do not take care of your body. Trying as hard as possible to not flame you, but this is a common misconception from people that are too big of wimps to run. You ASSume too much. I was in the USMC for 11 years, and my knees are shot, as well as my shoulders, so I can't run or lift. Running puts alot of stress and strain on the bones in your lower legs and feet. It's been proven. How many pounds of pressure are applied when you just walk? 300 some odd pounds of pressure or so? So it does affect the bones. |
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Some great advise already. I get shin splints when my shoes are worn out. I'll buy some new, high quality running shoes. Stretch your calves and shins very good before running. Run on soft surfaces, no pavement. Stretch well after running. If you shin splints are very painful, rest for a few day, but don't continue to run. I've heard some people have had shin splints so bad that their shins had severe fractures. |
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