Hi all, I just recently started working out again, after a 3 year hiatus (having a baby in that 3 years), and wanted to train for a 5K race coming up in September. Well, I have been getting on the treadmill, and the first few times was okay, then when I increased my intensity the last time, I got shin splints, and I had to stop running, and go to a moderate walk, which was still a little painful, and after a few minutes I tried running again, only to almost fly off the treadmill due to the shin splints hurting so bad.
Is this just a lost cause and should I stop running for a while? I'm also trying to lose some weight and I know that cardio is a great way to slim down on my problem areas. So I'm a little torn.
Also is the ellipitical just as effective for training, b/c I don't have pain on that (well other than the normal pain) but was just wondering. Or if there are any other things I can do to help train and lose the weight at the same time.
Shin splints most commonly occur when you increase "too much, too soon". Whether it be increasing your speed, distance, or time. The golden rule for running, is to never increase by more than 10% per week. Stick with the same speed/distance/time for a week...then SLOWLY increase the distance or time. I wouldn't even begin to worry about your speed at this point...just concentrate on building a good running base to complete the distance of your race. Speed training should come many months AFTER you have been running on a consistent basis. Also, if you are running on a treadmill...you should be running with a 1-1.5% incline, as this will most closely mimic running outdoors and will make the transition to outdoor running easier on your body.
As for healing the shin splints...I'm pretty certain that rest and icing are key points there. You also want to make sure that you are running in the proper shoes. Go to a reputable running shoe store (not a place like Sports Authority) where they can take a look at your running gait and determine which type of shoe you should be wearing. Using the elliptical is fine as another form of cardio, but IMO, it won't take the place of running itself. I've also heard that aqua-jogging can be a useful form of training while healing a running injury.
I feel that I have the beginning of a shin splint. I've been exercising for a long time, but recently changed my routine a little. The cardio workouts that I've been doing involve a lot of jumping (squat jumps, jumping jacks, etc), and jogging, and every time I land, my left shin hurts really bad. Now it hurts a little to go up and down the stairs.
I've read that I need to stay away from the high impact stuff, and switch to other cardio exercises, like cycling or swimming, that don't put the pressure on my shin. I can resume my old exercises after the pain goes away. Basically, exercise as long as it doesn't hurt. I guess I'm going to keep my same strength exercises, as long as they don't hurt. I haven't read anything about how long shin splints take to heal other than it depends on the severity, so does anyone know about how long mine might take since I am catching it early?
I agree with nscrbug's advice -- wearing the wrong shoes and/or having the wrong running stride can be a big part of the problem.
Just wanted to add that another aspect of healing shin splints is to strengthen the muscles around the shin area (just like you would do back exercises for a bad back)
One basic exercise you can do to strengthen your muscles is to flex your toes as much as you can towards your body-- you should feel your shin area being worked as you do that.
There are also products out there that offer more resistance for your shins than the exercise I just described, * Disallowed website link and related information removed by hb-mod, moderator * I haven't tested that product personally but it's a good example of using resistance bands to work the shins.
Last edited by hb-mod; 08-11-2009 at 05:01 AM.
Reason: Please don't post disallowed links as per Posting Policy. Thanks.
I totally agree that shin splints can be caused by too much too soon. If you haven't worked out in a while or are greatly increasing your exercise, try slowing it down some and ease your way into it. For now, you might want to stick with faster walking or the elliptical, until your shins stop hurting. After your shins start to feel better, add in a little bit of running/jogging gradually, and add on a little bit at a time. Definitely add on more time slowly rather than very quickly.
Good shoes are very important. I used to just buy whatever running shoes I liked, but I now get professionally fitted at a running store since I realized I over pronate (and started to get knee pain). I also replace my shoes about every 5-6 months, depending on how much I am running. Changing the type of ground you run on can make a difference too. For example, I was running on a treadmill for about a year, same thing, 5 times a week. Then I started to run outside and got mild shin splints. Luckily they went away really quickly, but changing to pavement made quite a difference. I've since learned that running on asphalt is easier on you than concrete, so I try to do that.. I also try to run on grass at times, but I find it too bumpy around the area I run at (plus many dogs poop there! yuck!).
Also, stretch plenty! Be sure to also do some strength training to strengthen all of your leg muscles. Some runners get uneven muscles (ex: stronger hamstrings, not as strong quads) and this can eventually lead to discomfort or injury. Stretching can really help out with your shin splints. I like to sit down with my legs out in front of me and point my toes, then flex, and repeat over and over. These stretches can hurt when you have shin splints, so do them very gently. They will help stretch out those muscles and help them not feel that way in the future.
Shin Splints 
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