Shin pain

[hurtyhair4u]

When i go out running or for a long walk the muscles on the front of my shins start hurting and almost get paralyzed ? Anyone else experience this ? Is there a way to strech that out before hand to eliminate this or is this something i just need to train more to rid myself of this ? Open to suggestions

 

[Scotty the Body]

Hows your shoes? I use to have shin splints that were caused by wearing the wrong type shoe.
Go to a place that knows shoes.

 

[SteveDeBeave]

I've had the same pain before. Seems like leg curls helped me to get over it. Once I build up with the curls the pain stops.

I'm not talking about leg extensions but curls.

 

[Arnold]

You have shin splints bro. I get them if I run a lot, so I rarely run.

The only thing that heals them is not running.

 

[hurtyhair4u]

Would riding a bike be a good alternative ?

 

[Arnold]

Originally posted by hurtyhair4u
Would riding a bike be a good alternative ?

Yes, anything that is not "high impact", bike, stairmaster, elyptical glider, walking.

 

[SteveDeBeave]

Elliptical trainer!

 

[hurtyhair4u]

Those are all good . Thanks .

 

[fragmaster21]

shin splints ...hmmmm. not good can sicken the best of us ..the problem is two fold ...firstly get a pair of trainers for the job ...nice and lightand dont tie them too tightly. secondly i have to ask how long is it since u last done any running,seriously?? if its been when u were a kid and u havent done much since i would say that u have forgot how to run properly and u r straining....i would have been running 10-12 miles per night 6 nights a week,last year for baout 4monthsand it took me a while to learn how to run properly again,...if you r running outsi, try a tread-mill on a slow jog for a week or so with the right shoes and u will see a world of difference....

 

[KANE_VICIOUS]

or maybe you are just runing too much and your legs arent used to the pressure yet

 

[fragmaster21]

true also kane ....

 

[Stickboy]

Heh, riding a bike is always good. I love bike riding more than working out (MTBing that is).

 

[Weakling]

Id have to say, running out of them is the best medicine available, you ever see forest gump? Run like him and swing your arms! Close your eyes because its more dramatic, and you cant see everyone laughing at you, they will go away. No but serously...

I used to get them and still do sometimes I run 5 miles per day, 7 days a week, on a treadmill, in 30-40 minutes (fast pace on an incline) evefryone will start yelling cause its two much but my goals are different so save it.

Here is my advice, if you shins are sore, take a day off, but dont start riding a bike just because you shins are sore! Did you quit training because yours got sore when you did curls? Shin splints are not caused by stress on the muscle so it is different.

However things you can do to help:

Drink Water, water will prevent muscle cramps and aid in shin splints think of it as oil

Run on your toes, dont run around like a gay twinkle berry man, but try too absorb inpact near the front of your feet

Stretch out: IF you dont stretch spend a few minutes stretching before and after running, just do your basic leg stretchs it will help.

Push your self a little harder each time but if the pain is unbearable by all means stop, your body will be come used to the motion and learn to deal with it, also you will become a better runner which will help


Running is good for you and before you know it, you will be stopping not beacuse you shins are sore, not because your tired, but because your bored. Y oull run hard for 30 or 40 minutes nd wotn even look at hte clock once.

Try it out, quiter never win and qinners never quit so...

 

[wpmbd]

I have shin splints also and I found that if I do the stepper before I run or walk on the treadmill it seems to stretch it out and eases the pain

 

[Sumyun]

Correct me if im wrong but arent shin splints an accumulation of tiny stress fractures in the frontal shin bone (tech. name?)? Sounds like he is just experiencing a painful pump in his underused anterior muscles.

 

[Sumyun]

Looks like i get the duty of correcting myself here =P. Heres an explanation of the shin splint condition from webmd.com followed by an exchange between a physician and patient suffering from shin pain. Hopefully you'll find something helpfull in there.
========================
Shin pain


One of the most common exercise injuries, shin splints are the result of pounding on too hard a surface for too long, especially when your legs aren't properly conditioned. Dancers, tennis players, runners, even race walkers, who change their routine or get back into the exercise game after a long break are most susceptible.

When you perform a weight-bearing exercise, your leg muscles swell slightly and press against the bones in your lower leg. Too much exercise causes these muscles (as well as the surrounding ligaments, tendons, and bones) to become irritated and inflamed.

When that happens, you have shin splints; when you really overdo it, you risk going beyond shin splints to a stress fracture. Fortunately, shin splints aren't serious and almost never require medical attention. The best course of action is to take it easy for two or three weeks to allow your muscles to heal and to try home treatment.


Symptoms/Signs:

Dull ache (at rest) or shooting pain (when bearing weight) on the shin, the long bone that runs along the front of the leg from knee to ankle


Consult Your Doctor If:

Home treatment does not relieve shin splints within three weeks.

You have a small area (about the size of a nickel) of stabbing pain on a bony area of your lower leg.


Home Care Ideas:

Rest your legs by avoiding moderate- or high-impact activity for two to three weeks after onset of pain.

After the pain of shin splints has subsided, resume regular exercise and activity slowly and at a reduced intensity. Never exercise "through the pain." Choose non-impact activities such as bicycling or swimming until pain is completely gone.

Apply ice to affected areas for first 24 to 48 hours to reduce swelling and inflammation.

Apply warm compresses or minimal heat to affected areas to reduce discomfort and speed healing.

Aspirin, naproxen, or ibuprofen may help to reduce pain and inflammation. Use as directed.

For comfort and support, use a flexible brace or wrap only during and shortly after periods of activity.

Wear well-fitting shoes with good arch support. Replace worn shoes.

Avoid exercising on hard surfaces, such as asphalt or concrete.

Stretch all muscle groups daily.

Warm up before and cool down after each workout.

Get into shape gradually.
============================
Heres a link to the discussion i mentioned. http://boards.webmd.com/roundtable_message/2001204
============================

 

[Arnold]

Originally posted by Weakling
Id have to say, running out of them is the best medicine available, you ever see forest gump? Run like him and swing your arms! Close your eyes because its more dramatic, and you cant see everyone laughing at you, they will go away. No but serously...

I used to get them and still do sometimes I run 5 miles per day, 7 days a week, on a treadmill, in 30-40 minutes (fast pace on an incline) evefryone will start yelling cause its two much but my goals are different so save it.

Here is my advice, if you shins are sore, take a day off, but dont start riding a bike just because you shins are sore! Did you quit training because yours got sore when you did curls? Shin splints are not caused by stress on the muscle so it is different.

However things you can do to help:

Drink Water, water will prevent muscle cramps and aid in shin splints think of it as oil

Run on your toes, dont run around like a gay twinkle berry man, but try too absorb inpact near the front of your feet

Stretch out: IF you dont stretch spend a few minutes stretching before and after running, just do your basic leg stretchs it will help.

Push your self a little harder each time but if the pain is unbearable by all means stop, your body will be come used to the motion and learn to deal with it, also you will become a better runner which will help


Running is good for you and before you know it, you will be stopping not beacuse you shins are sore, not because your tired, but because your bored. Y oull run hard for 30 or 40 minutes nd wotn even look at hte clock once.

Try it out, quiter never win and qinners never quit so...

Sorry, but this is not true. You cannot compare shin splints to weight training and sore muscles.
If you have shin splints and you continue to run, they will will persist and even get worse, not better.
I do not see how stretching will help or prevent shin splints either.

 

[hurtyhair4u]

I'm telling you these bastards really hurt when they set in . After reading all your comments ( everyone ) . I do believe this is an affliction brought on by a few months of inactivity due to a broken ankle . That was last year about this time . I thought by now i'd be 100% . But i guess i need to just take some more time before really jumping back into the running . I thank you all for your advice , much appriciated !

 

[supple1au]

"Run on your toes, dont run around like a gay twinkle berry man, but try too absorb inpact near the front of your feet"
-Why would anyone want to run on their toes? This will only worsen the imbalances already created in the leg musculature!

"Stretch out: IF you dont stretch spend a few minutes stretching before and after running, just do your basic leg stretchs it will help."
-This is getting close to the mark. Tight soleus and limited movement in the achilles along with a week tibialis anterior creates an imbalance setting of pain, usually in the weeker muscle. (shin)

"Push your self a little harder each time but if the pain is unbearable by all means stop, your body will be come used to the motion and learn to deal with it..."
-Not good advice to "run it out". Each time it appear to take longer for the pain to 'kick in', but eventually to will cause an extreme injury, taking a LONG time to heal.
When the injury has time to mend, (before starting your running program again,) work on increasing the flexibility in the ankle joint to the extent that you should be able to squat on your heals with the feet flat on the ground.
Cheers

 

[jimbos]

I play a lot of soccer and I get bad shin splints. I've found that prolonged stretching and at least 10 minutes of good warm up before running full out usually helps.

 

[Scotty the Body]

Weakling, that post was a bit off but damn was it funny, "dont run around like a gay twinkle berry man"

 

[hurtyhair4u]

Trust me i won't run around like a twinkle berry gay man . Not my style .