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Running / Shins

danzik17

danzik17

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So when I'm running my shins feel like they're going to die, and that is currently the limiting factor when I'm doing hill repeats. Are there any outside exercises I could do in order to bring that up to speed?

Running long distances / cardio isn't too high on the goal list right now, I'm just looking into potential fixes for down the road.
 
Shin splints.

good luck.

RICE
Rest Ice Compresseion Elevation

And increased shin build up through toe flexion or whatever it would be when you bring the toes toward your body. when youre not doing anything. I also use my shins to raise my toes and the weight when I'm on the seated leg press or regular leg press.

:nerd:
 
look at your posture both statically and during running (well not you, but have someone look at) to determine limitations in your running....stop running hills too. Hills are great. If form sucks...hills are not so great.
 
I used to have really bad shin splints, but they went away over time. A few things seemed to help:
-I got a new pair of running shoes that fit really well.
-I do a lot of single-leg exercises, such as step-ups and single-leg squats. I used to do calf raises and they seemed to help, but I have since dropped those out completely in favor of more compound movements such as the ones I mentioned.
-I try to keep the running and leg workouts separate through the week, generally a day or two apart from each other.

Eventually my shin splints went away. I couldn't tell you exactly what did it, but that combination seemed to help.
 
If you've been running with the same shoes for more then 3 months or so they could be contributing to your shin splints.Its your call since I cant see your shoes lol, but If they arent that high of quality, or they are starting to wear out you might look at investing in another pair. Its cheaper then a docters bill. As they said above it could be your posture when you're running. I dotn know the technicle terms for it, but the way that your foot hits the ground could be making your shins absorb alot of impact........ just my 2 cents. I have to run alot and I'm about to start mandatory training with marines, so I've had to deal with shin splints before also. They disapeared after I improved the way my foot rolls when I run, and got rid of my worn out bootcamp shoes.
 
I'd give running a rest for a 3-4 days at least, prolly for a week and see if it gets any better. I used to get in a bathtub of cold water when I got back in from running, I like to think it helped. If you run through the pain you run the risk of messing your shins up worse, and then you definately wont be able to get as much out of running. If you get shin splints here, they put you on medical hold and limited duty, the mil. has been making people run for a long time so I'm sure they know what they're doing.
 
Merkaba said:
Yes that is sage advice. Kinda like what youre supposed to do with every other torn muscle/hairline fracture. Just let your ego run wild and be a "big man"
Click to expand...

I'm in the Marines and back when I only ran in boots I got the worst shin splints. I never went on light duty because I didn't want to be a pussy about it and eventually they went away as my legs got used to it and got stronger. It may not be the best advice but it worked for me. Now I never get shin splints. A few things that helped me along the way was proper warm up and cool down procedures. Make sure you always stretch before and after. What always helped my shins was doing a heel to toe rock back and forth for about 5 minutes before I ran.
 
psirus716 said:
I'm in the Marines and back when I only ran in boots I got the worst shin splints. I never went on light duty because I didn't want to be a pussy about it and eventually they went away as my legs got used to it and got stronger. It may not be the best advice but it worked for me. Now I never get shin splints. A few things that helped me along the way was proper warm up and cool down procedures. Make sure you always stretch before and after. What always helped my shins was doing a heel to toe rock back and forth for about 5 minutes before I ran.
Click to expand...

So admittedly you did something about it.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Despite proper stretching techniques and everything else, I used to get shin splints real bad. I came to find out that the vast majority of my problem was the running shoes I had not providing the proper support that my feet needed. Plus, running for too long in one pair of shoes. I replace my running shoes about every 6 months now, but when I was running just about every day I would replace them every 2 to 3 months. I also found that a running shoe with the proper arch support and proper sole stabilization helped me tremendously. Don't think that just any ole cheap pair of shoes will work, go to a store that has knowledgeable staff, and will work with you to help find the right shoe for the way you run. I found this at a Reebok store near where I live, and have purchases the same type of Reebok running shoe from then on and have eliminated shin splints, and even helped with my knee pain while running, especially on hills. It was amazing to me to feel the difference that the proper shoe makes. While the shoes are fairly expensive, it is worth the price to be able to run pain free.
 
I prolly suffer from shin splints like no other. I have done everything mentioned above, but once I get them, I must rest.

I had my gate (sp?) observed and had some $120 Brooks running shoes recommended and they didnt work.

Bought 3 other pairs of shoes, none worked.

Stretched, worked out, you name it, no active, direct assistance didnt work.

Dr. Scholls "sholl" did nothing.

Ive come to the conclusion that perhaps I do not have them, but something else. However, I will continue to listen to any and every tip about ridding them. Something has got to work.
 
AKIRA said:
I prolly suffer from shin splints like no other. I have done everything mentioned above, but once I get them, I must rest.

I had my gate (sp?) observed and had some $120 Brooks running shoes recommended and they didnt work.

Bought 3 other pairs of shoes, none worked.

Stretched, worked out, you name it, no active, direct assistance didnt work.

Dr. Scholls "sholl" did nothing.

Ive come to the conclusion that perhaps I do not have them, but something else. However, I will continue to listen to any and every tip about ridding them. Something has got to work.
Click to expand...


what are you stretching to try and make the problem better?

a lot of it may have to do with posture.....sometimes symptoms present themselves in places that the problem is not even occuring.
 
Well I tell ya one thing, my normal 'walk' indicated a problem Id say. On video, it looks like I slap or slam my feet down during every step. I dont notice it at all.

I also cant be on my feet for more than an hour without my heels starting to hurt badly.
 
Now that I think about it I have the feeling I have more of a postural problem. When I run, I tend to veer/pull to the right. I guess that means I'm running off balance or something?
 
I am flat footed, and I was a super heavy walker. I would shake pictures on walls when I stepped. When I ran, it sounded like rubber slapping the pavement. I had foot problems, knee problems, and I was slow.

About 3 years ago I started running on my toes. It hurt at first, and I couldn't run as far but over time, I adapted. I haven't had has much knee trouble since, and my running speed is better. I also haven't had a shin splint since.

Like you I was also running heals recently. I loved it and had no pain, but eventually I had to stop because It was leading to over training on my quads. I was doing 10 degree elevation @ 5 mph. Now I am doing level ground @ 8mph.

Thats all I got for ya.
 
AKIRA said:
I can post up a vid of me walking. Ill have my room mate set it up when I get back.

Just a few steps forward and back good?
Click to expand...

It may be good. Sometimes it is tough to see things on a video because of shadows, etc. Would need to see more than a few steps though.

All I was saying was a total body posture shot (in the briefs) from the front, back and both sides. relaxed standing posture (provided you can stand in a relaxed way knowing that someone will be looking at you and evaluating you. that is why it works better in person...i can trick you into standing relazed without you knowing what the hell is going on).
 
danzik17 said:
Now that I think about it I have the feeling I have more of a postural problem. When I run, I tend to veer/pull to the right. I guess that means I'm running off balance or something?
Click to expand...

got pictures?
 
P-funk said:
got pictures?
Click to expand...

Like the ones you described to Akira or like a 30s vid of running? Either way I'll see if I can get what you're after.
 
like the ones i described above
 
just pictures of you standing up on both legs. Leaning on one leg is a relaxed position for most people, but you don't walk like that (unless you do, in which case we have more important problems to contend with then shin splits and heel pain).
 
Pictures as if you were going to stand infront of a plumb line, like this:

fitness02.jpg


or this:

build41.jpg




I am not saying that I will solve all your problems with this, as static posture is only one aspect of my evaluation (which can run anywhere from 75-90min. depending on the person). But, I may be able to catch something that can help you out.
 
Is what you are describing shin splints or just weak anterior tib(s)? Running uphill forces your foot into more dorsiflexion than flat running, and if you are like most peeps working bodybuilder-style, you probably hit the hell out of your calves without working your anterior tibialis, which would typically hurt if in a weakened state while you are running uphill.
 
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