Group photo
Author:
WATERFELON's Photo WATERFELON SparkPoints: (18,491)
Fitness Minutes: (14,563)
Posts: 489
9/23/12 12:18 P

My SparkPage
Send Private Message
Reply
A nurse friend gave me a remedy for shin splints that has helped me a lot when I've had bouts of them. These are for the posterior shin splints which are mostly due to weak muscles in the front of your leg, in relation to the strength of your calf muscles in the back of the leg.

First, as soon as you feel them (or as soon as you get home after a hard run with shin splint pain!), take an ice cube and vigorously rub the ice cube up and down over the offending shin muscle. This, I guess, is supposed to rapidly reduce the pain and inflammation of the muscle.

To cure/correct shin splits in the long run, here's an exercise she gave me to do to strengthen the muscles around the shin:

Sit in a chair with your feet flat on the ground. Put one of those adjustable wrap weights around the end of your foot as close to the toes as you can without if falling off. A 1 pound weight worked for me. Lift your foot straight up off the floor a couple of inches keeping your foot parallel to the floor. With your ankle and leg solid, lift the weight with just your toes.

It's harder than it sounds, but really builds up those muscles on the front of your shin! I started with 3 reps of 5 on each leg and that was hard to start with! It took a month of doing this exercise every day working up to 3 reps of 10 lifts, but it totally cleared up my shin splints. And I learned to do the exercise even without weights while sitting at my desk at work or just sitting on the couch at home, it's also a great stretch for the calves.

Shin splits are painful and can lead to more serious injury if not corrected, but they are correctable, so don't be discouraged! Just take it easy while you strengthen the front shin muscles to balance your hard working calf muscles!



 current weight: 234.4 
234.4
210.8
187.2
163.6
140
LBLAN2001's Photo LBLAN2001 Posts: 97
9/17/12 12:17 P

My SparkPage
Send Private Message
Reply
While shoes could be an issue...you might check that. I've had my gait analyzed and I've always worn the correct shoes and their decently broken in. The only time I tend to get shin splints is when I push too much.

A goal without a plan is just a wish.
Antoine de Saint-Exupery (1900 - 1944)



 Pounds lost: 0.0 
0
14
28
42
56
BLAM123 Posts: 86
9/16/12 1:42 P

Send Private Message
Reply
Shin Splints are commonly caused by needing new or better running shoes.

 Pounds lost: 0.0 
0
24.75
49.5
74.25
99
LBLAN2001's Photo LBLAN2001 Posts: 97
9/14/12 10:11 A

My SparkPage
Send Private Message
Reply
You may have just been doing too much too soon. The usual rule of thumb for increasing either speed or distance is 10%. If you've only been running for 3 months and have dramatically increased both, that can be an issue for shin splints. I ran into this similar problem when I first started because I was so excited to get out there and run; and in way too big of a hurry to push to the next level. I found it helped a lot to add yoga into the mix as a way to increase my flexibility and really stretch in between the runs.

A goal without a plan is just a wish.
Antoine de Saint-Exupery (1900 - 1944)



 Pounds lost: 0.0 
0
14
28
42
56
SHYDANDELIONS's Photo SHYDANDELIONS SparkPoints: (0)
Fitness Minutes: (605)
Posts: 64
9/13/12 8:51 P

My SparkPage
Send Private Message
Reply
Yes, I totally meant rebelling, haha. Too many things going on at once in my head. I get posterior shin splints so maybe I should just take it down a notch or two. Thanks for replying!

Edited by: SHYDANDELIONS at: 9/13/2012 (20:52)
 current weight: 272.0 
272
254
236
218
200
ACORALSEA's Photo ACORALSEA Posts: 4,223
9/13/12 8:35 P

My SparkPage
Send Private Message
Reply
Yep, agreed!

There are 2 types of shin splints: Anterior (front, outside of leg) and Posterior (front, inside of leg).

Anterior shin splints could be the result of weak calf muscles.

Posterior shin splints could be the result of muscle sprain or injury in your foot, especially the arch of your foot.

You might also be trying to push too hard too soon. Thinking about the folks on "Biggest Loser" who were able to complete a marathon, it would be hard to say that you might be too heavy to run. But, maybe your body is telling you to hold back a bit until you're in better condition to run.

So, perhaps you need to build your strength and conditioning by walking, more often and in longer segments.

I think you meant that your body is "rebelling," not "revolting" - I'm sure you're beautiful!
emoticon

Here's an article I often refer to for information on shin splint cause and solution:
www.coolrunning.com/engine/2/2_5/196
.s
html


Hope this helps,

Alysia :)

"Life is like a banquet, and most poor suckers are starving to death." Auntie Mame

SlowFatRunners
teams.sparkpeople.com/slowfatrunners
www.slowfatrunners.com
Coach, RRCA Certified
Head Coach/HM-USAFit-RR
USATF National Masters
USAT National Qualifier
ACSM
Austin Running Club
Galloway Training
Lifetime Fitness Tri Team
LTF Cycling Team
Founder: SlowFatRunners.com
Team Munkibut


 current weight: 138.5 
147
141.5
136
130.5
125
SHYDANDELIONS's Photo SHYDANDELIONS SparkPoints: (0)
Fitness Minutes: (605)
Posts: 64
9/13/12 6:17 P

My SparkPage
Send Private Message
Reply
I love running. I started running three months ago and the weight started falling off. It's one of the only exercises that I'm actually excited to do and I feel (more like felt) bad about taking a day off. Unfortunately, my body is revolting. I went from being able to run for 30 seconds to running for a minute to running for 2 minutes and then finally I hit the day where I could run for 3 whole minutes. The problem? I can only run for 30 seconds now. Why? Because my calves feel like they are falling off. Because it hurts to speed walk, let alone run. I do the proper warm up, I stretch, and I make sure to cool down. I just can't run anymore and this makes me sad.

Does anyone have anything that could potentially help with shin splints? I am thinking that maybe I should just find some kind of workout to do until I hit 199 pounds. Maybe I just weigh too much to run. I mean, compared to the rest of my body my shins are little toothpicks. I have tiny calves and I wonder if they're struggling trying to maintain the impact of my 243 pound self.

Ugh, I'm mainly just venting. I finally found something that I would stick to only for it to be brutally ripped from me (dramatic much?!).

 current weight: 272.0 
272
254
236
218
200
Page: 1 of (1)  

Report Innappropriate Post

Other Slow Fat Runners General Team Discussion Forum Posts

Topics:
Last Post:
7/6/2019 9:19:50 PM
10/5/2019 6:14:21 PM
7/7/2019 9:24:19 AM

Related Topics: Calories Burned Running   How to Run with Proper Form and Technique   Runner Stretches  

Thread URL: https://sparkpittsburgh.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x15189x49921009

Review our Community Guidelines