Exercise! - OUCH... My shins are killing me
01-03-2007, 12:08 PM
Any suggestions on what to do for my poor shins. I had to leave the gym after only 30 minutes of cardio because my shins hurt so badly. Even now just sitting here they ache.
I have no idea how to stretch them. HELP!
01-03-2007, 12:31 PM
Are you new to exercise or have you recently increased intensity? I remember getting them whenever I get back on the treadmill after having been off it for a few months. I think traditional advice is that you have to just work thru it and in a few days it will subside. Also if you are working on an incline on a treadmill, lower it until the pain subsides. Make sure you are wearing new, cushioned shoes (not your old walking around shoes that you've had 2 years) and take it easy. I've heard that icing down will also help, but the thought of that in the winter is not too appealing! :) Good luck with them!
01-03-2007, 12:39 PM
It takes time to strengthen your shins, so keep up the exercise and be patient. They will get better. In the meantime...
1. When sitting watching tv, at the computer, etc. do toe taps. Place your foot flat on the ground and raise the front of your foot (toes) in the air while keep your heel on the ground. Lower foot to starting position and repeat.
2. Stretch the front of your leg and foot by curling your foot under and placing the top of your foot on the ground. Push down gently until you feel the stretch. Hold for a count of 20. Repeat on other side. Do this several times a day.
3. Your shins refer to your calves, so stretching your calves helps your shins. With feet flat on the floor, Lean forward against a chair or a wall. Bend one knee to give your straight leg a good calf stretch. Hold for a count of 20 & switch legs. Repeat several times a day.
4. Manually massage your shins and claves with your hands.
01-03-2007, 02:15 PM
Also, ice your shins.
01-03-2007, 04:17 PM
Thank you... It was so nice have this forum to turn to when I got home this morning... I have asked my hubby and he told me to ice them. I did some of the stretches suggested and even in the past few hours the pain has subsided. I will stretch them more tonight.
I am not new to exercise... I am new to actually sweating from it though. I just recently started trying to run and am following the schedule of a book. I should be on like week 6 by now... but I am still trying to work through the 2nd week schedule. From never running... to running 2 minutes/ walking 2 minutes...repeat 13 times
01-03-2007, 04:36 PM
It sounds like shin splints to me, which I have had before (and get still occasionally when I push myself too hard). Stretching and icing are good advice. I have been told (by both my high school gym teacher and the specialist I went to see when my knee gave out) NOT to work through them--they are not like just a sore muscle or a little cramp or whatever...if your shins are hurting, it is because something is WRONG. There are a few things that could cause them: not enough support in your shoes, increasing resistance/intensity/impact when your muscles aren't yet strong enough (this would be my guess if you're just starting to run), or even just walking/running on a very hard surface (I had lots of friend who ran cross country and were fine running through the woods or on the school's rubbery track, but would get shin pain when running on sidewalks or pavement).
01-03-2007, 04:50 PM
So you're running for the first time? Are you wearing proper shoes?
01-03-2007, 05:50 PM
I wear asics running shoes. As my other post says... I am in the market for a new pair. The cushion on these isn't enough for the treadmill... or they are just worn out... I have had them for 8"ish" months... not that I was a big exerciser all those months.
01-03-2007, 08:32 PM
oh gosh yes, 8 months is a long time, shin splints are my first hint that I waited tooooo long.
01-04-2007, 07:56 PM
Don't worry about trying to stay with the schedule in your book. The biggest reason new runners become non-runners is that they try to run too much too soon. I posted my thoughts about shoes for you at your other thread. The stretches that were mentioned above are also good. I hope it is okay, I am going to put an address here for a site that has good shin splint exercises. Do these exercises for a few minutes everyday, and go get some good shoes. I speak from experience being a heavy (200lb) runner who will be running my 7th marathon in 2 weeks. Running has been a lifesaver for me. I love running on the treadmill as it is easier on my legs. My husband thinks I'm nuts, so I do run on the road some, and of course for races. http://www.sportsinjurybulletin.com/archive/1079-shin-splints.htm
01-04-2007, 09:30 PM
Kay -- thank you so much for that link... I am going to work on strengthening my shins. I am a very loud runner. I have always been embarrassed about it at the gym... I hope I will be able to quiet down a bit, if I know the reason now.
01-05-2007, 07:23 PM
Louise, You make me laugh! My husband is a loud runner because he plods when he runs. In fact, when he tries to run with his ipod, he locks it up because he bounces so much! hee hee I'm not so much embarassed about being loud as the stink I get going after so many miles. I chase them all off! :)
01-05-2007, 08:41 PM
Questions: 8 months is a long time to buy new shoes?
I thought most running shoes have an "approximate mileage" to them so if you're new and not logging too many miles, couldn't they last a lot longer than that?
I am also looking at getting new shoes in the next couple of months but more because I need a real "running" shoe. I was thinking that if they were used only for running and I tracked the miles, I could keep on eye on when a new pair is needed.
I don't want to be silly and not get a new pair when I need them but I also don't want to throw money around if they've still good some good use left in them?
Any thoughts anyone?
01-06-2007, 01:28 AM
8 months is a long time to use running shoes.
The general lifespan of running shoes is 300-500 miles, but that's going to vary based on a lot of things, including the shoes themselves, how you run, and how much you need the shoes to do. The best guideline is to replace shoes when they don't work any more, when you begin having pains or discomfort that you can't explain otherwise and didn't have before.
01-06-2007, 08:38 PM
That's great information and advice Maria - thanks!