Training Question

[EMHDad]

I have been training for a little over two months now for my first half. I get terrible shin splints when I start running. They are not unbearable, but a little painful. The shin splints go away after .3-.5 miles, and the rest of the run is fine. Why does this happen? Anything I can do about it?

 

[rundisneymom]

Be sure to stretch that shin after each run. Also, try some strength training for your shins. That should help strengthen and loosen the muscle.

 

[runner_princess]

I spent most of 2010 fighting with shin splints, and ended up with an orthopedist visit and having to do physical therapy after mine escalated to tibial stress syndrome.

A few questions for you: have you been fitted for running shoes at a speciality running store - i.e. are the shoes you are running in specific for your level of under- or over-pronation? Shoes play a big part in shin issues

Also, do you have calf cramp issues as well? One big thing for me was doing calf and hip flexor stretches (like the yoga pigeon pose).

 

[cloudnut220]

Try strenghtening excercises. If it's something that goes away after you're warmed up, that suggests (to me) it's a muscle tendon issue that could go away with strengthening stretching. I had a bit of tendonitis in my calves that went away with stretching, strenghtening, and religious foam rolling. I have to stay on top of it or it comes back!

 

[fashionista311]

The first thing I would do is take a look at your training program. You say you've been training for your first half - how long have you been running before? The general rule of thumb is you shouldn't increase your mileage by more than 10 percent every week- but for some newer runners, even 10 percent every week can be too much. Also if you changed terrain suddenly (more outdoor vrs indoor, hilly vrs flat, asphalt vrs trail) that can also cause problems.

Not wearing great shoes can be a culprit (even if you are wearing the latest and greatest model..that might not be the best shoes for YOU) Taking a closer look at your running form is always worthwhile, too

Icing, strengthening, stretching and foam rolling are all great tools - but I think in order to really nip a running injury, you need to figure out what the dysfunction in your running is

Good luck! I'm sure you will be able to work through it and be amazing in your race. This is pratically something every runner deals with sooner or later - some of us are just more injury prone then others (and I'm VERY injury prone. damn you, gene pool )

 

[jmasgat]

I second the exercises to strengthen and stretch the muscles. Try calf raises, and "toe tappies" (who knows what they're really called!)--which means stand on your feet and lift the toes/balls of your feet up and lower them--like you're tapping your feet. For stretching, I like to kneel on the ground then sit back on my heels. That one will stretch out your shins/calves and even quads if they're tight. Another stretch--point and stretch feet to stretch shin/calf.

Hope all our advice helps, but don't run through pain. Give yourself some rest and start up again.

Maura

 

[EMHDad]

Thanks for all the advice. I have been running a little over 2 months and doing well. In pretty good shape health wise. I am going to explore the excercises I do. Also, I stretch at the end, but problaby not comprehensivly enough. I am going to look into that as well. Again, thank you a lot.

 

[johde]

When I started, I would get shin pain at the beginning of each walk (I was a walker at that time). What helped me was starting slower and getting things warmed up before starting my routine.

A person on another forum I frequent posted this set of exercises to help with shin splints. He got them from his Physical Therapist.

 

[John VN]

My sports background coming into pavement pounding(walking) was from bicycling. I never have had a problem while speed walking with shin splints or anything else. My knees; however, will not put up with the impact from running or jogging.

DW just picked up a book that I think might be a good read for anyone who really wants to run properly, remain healthy and without injury.

RUNNING Anatomy by Joe Puleo and Dr. Patrick Milroy.

Since I am not a runner my recommendation might be totally off base but the book is very informative IMO.

Many have transitioned from walking to running to get faster but in my situation I am perfecting my walking. As I mentioned, I am injury free even with a very comfortable training pace of 10:30mm with a half M pace of 9:37mm. This is not meant to be a brag rather an indication of how a good bicycling background can aid in injury free movement in a different sport. I will be implementing exercises from the book to quicken my pace.

Good luck and stay healthy.