Exercise! - shin splints and C25K
10-04-2010, 10:01 PM
I would love to try the C25K program, but every time I start running (even just for a couple minutes), I end up with pain in my shins that keeps me from exercise...or even walking normally for the next 2-4 days. I recently switched from the elliptical to the treadmill (most days) because of my little problem with toes falling asleep. I tend to work longer on the treadmill than I ever did on the elliptical because of the lack of discomfort in the toes, although I did "jog" faster on the elliptical than I walk on the treadmill. I've been putting the treadmill on a pretty steep incline in order to get my heart rate up but not speed up to jogging or running. I've been hoping that as I lose weight, I'll have fewer problems with shin splint pain, but I was wondering if anyone else had similar problems, and if you've found any other solutions.
I'm coming to the realization that it never hurts to ask :D I love these boards!
10-05-2010, 12:00 AM
I have struggled with shin splits for years. Treadmill helps a little (especially expensive ones...as they absorb the impact), but I have found that if I run in the grass just off the path, or on a track, I'm fine. Also, strech really well before and after (especially your calves...they are opposite your shins so they support one another). I have done C25K since the end of August. I have been taking my time (my running buddy has bad knees, so we do each week for 2 weeks) but we are finishing up week 5 and running 8 minutes at a time. My shin splints only bother me if I don't stretch or run on the concrete. You might also try potassium. My husband will get shin splints when working out, eat a banana, and they are fine the next day.
Also, try popping an advil befre you run to avoid the inflammation
That is a lot of tips, but maybe some of that will help you. Good luck!
10-05-2010, 07:43 AM
I'd suggest you switch exercises for awhile to give that area some rest. For example, use an exercise bike for awhile instead of running or the treadmill. Once this injury gets going, it needs time to heal.
Second, check your shoes. If your shoes are old or are not giving you proper support, they can actually cause the problem. If just resting and changing shoes doesn't work, consider a foot specialist and being evaluated for orthotic inserts.
Ice helps, anti-inflammatory drugs help, wrapping can help--but rest from the activity that causes it and checking shoes are the main things.
10-05-2010, 12:54 PM
^ What she said.
Check that your shoes are appropriate! You need shoes specifically for running with good cushioning in the front. I used to have horrible problems with shin splints, new shoes and a bit of rest fixed it. Also try running on a softer surface... a track or a treadmill work great.
Be careful of stretching cold muscles too much, stretch only after your warm up.
10-06-2010, 01:47 PM
Take a day off between running workouts and take it EASY... running slowly and taking walking breaks is OK. Really! It takes a lot longer to build up the strength in your legs than your cardiovascular capacity for running. You have to have a lot of patience to avoid injury, even as long as the first 6 months-year of running.
10-15-2010, 06:27 PM
I used to have this problem when doing any form of exercise and realized that my shoes had something to do with it. I changed them and I must say that the pain is almost non-existent.
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