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#1
09-01-2007, 03:32 PM
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Any runners/joggers on here?
How do you avoid shin splints? I run 5 miles every other day... i should say jog. I can do 5 miles at 70% without a problem. But if I kick it up a notch to lets say 85%, i'm in pure agony afterwards. My body isn't fatigued the next day as I feel I can go again the next morning, but my shins just throb like no tomorrow. That one day of 85% puts me out of commission for a week, before I can even jog at the 70% pace again.
I keep thinking it's my sneakers, but I'm on my 3rd pair this year already and the soles don't even look close to being worn out. Just wondering what I'm doing wrong or what I can do to avoid them. The pain isn't at the front of my shins at all, but on the inside of my legs, maybe about 6 inches above my ankle. I press my calf muscle and it feels fine, but when I press on the bone on the inside of my leg its pure pain. 
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#2
09-01-2007, 03:57 PM
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Sal,
Have you seen a sport-orthopedic specialist? Many people carry hidden genes for bad ankles, knees, hips, etc. If it were me, I'd go see one. It may turn out to be nothing, but better be safe.
__________________
2007 Sedan Sport | Blue Slate/Graphite | Prem | NAV | XM | Splash Guards | 30% Hüper Optik | ClearShield Bra | 2004 Coupe 6MT | Diamond Graphite/Graphite | Prem | NAV - 10/11/03-03/20/07 Gone... My Flickr
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#3
09-01-2007, 03:59 PM
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You should be walking for a good 2 minutes after a 5 mile run to cool you down. Then stretch your legs for no less than 15 minutes.
__________________
Founder of Church of Nymphology
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#5
09-01-2007, 05:13 PM
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stretching is about the most affective thing that you can do for shin split. i ran track in high school and got them real bad, it has alot to do with ur form some where i read that drinking pinapple juice hles. (not to sure if it was pineapple but soem kinda juice). i only run about a mile orso every day now.
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#6
09-01-2007, 05:24 PM
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Do you run on concrete or a trail? If you run on concrete switch to a trail and you should have no problems. Also the new NikeAir Max 360 II are amazing. They are expensive as hell but you figure you will get at least 2 years out of them and it is well worth the money. By far the most comfortable shoes I have ever put on my feet.
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#7
09-01-2007, 05:59 PM
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I have been running for quite a while and you need to find a store that does running analysis. They will put you on a treadmill, video you running, then help you find a shoe that is specific for your form. Also after getting the correct shoes you need to warm up (5min) before your run, do toe taps and calf stretches for a couple min. then run. Stretch and toe taps again after your run and a 5 min. cool down. Another good idea is to ice your shins as soon as your done with your cool down, stretching. The most important thing is the correct shoes, I bought shoes that felt great, but were not correct for my overpronating and ended up having surgery and a year of physical therapy and pain. PLEASE don't run in shoes that just feel good. Make sure they are for you specific. Good Luck!
Lisa
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06 Lakeshore Slate 6mt coupe, prem., nav.,aero.,XM, splashguards, tint & clearbra, 02 Jeep Wrangler X, 1968 Pontiac GTO..Under Const.,2007 Dodge Charger SRT8, 2005 Ford F350 Crew Cab, 2006 Harley Davidson and a few other "toys".
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#8
09-01-2007, 08:45 PM
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Yes, I am a marathon runner and masters age class competitor in distances from 2 miles to marathon and have been running seriously for about 10 years now.
How long have you been running, and have if you have tried wearing different shoes does the problem still exist? What you are describing is not shin splints. Shin splints are normal for someone new to running for the first few months as the muscles in the shin (from the center to the outside of front of the legs) adapt to the rigors of running. As you get stronger they will usually dissipate on their own as long as you don't overdo it. Your form, shoes and body skeleton impact this potential condition. In your case the pain appears to be coming from the shin bone itself and towards the inside. It is quite possible you have a stress fracture. Lower limb injuries are the most common with runners and particularly those who are increasing their intensity and mileage. I strongly suggest you get it looked at right away to determine the exact problem. Stress fractures are difficult to diagnose often even with x rays. If it is believed to be a stress fracture it will heal fairly quickly with some rest. G/L and please let us know how you make out. If you want to PM me for more info please go ahead. Last edited by RBull : 09-01-2007 at 08:55 PM.
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#9
09-01-2007, 08:51 PM
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Quote:
Shoe longevity is determined by the usage of the shoe. For most people a mileage of 350 to 700 is a reasonable volume to expect. In my case I replace my shoes at 400 miles (about every 6-7 weeks. They still feel good to the touch and look great but the midsoles are actually broken down. I am a New Balance customer and have worn every well known brand over the years.
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#10
09-01-2007, 09:58 PM
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the new addidas megabounce are awesome.. Make sure you drink lots of fluids and stretch/warm up properly. If you still have problems. definately seek a professional.
__________________
2003 Coupe 6-Speed Brillant Silver
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#11
09-01-2007, 11:36 PM
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I use the Adidas A3 Gigaride running shoe and I love it. I'm prone to shin splints, so I have to be conscious of my form and not get lazy. Landing hard on your heel is a common cause of the problem, so be sure you're landing correctly. I also make sure to see my chiropractor and use custom orthotics.
__________________
"You've waged your War of Nerves, but You can't Crush the Kingdom" Pantera, 5 Minutes Alone 
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#13
09-02-2007, 01:41 AM
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Quote:
This is a condition where the muscle has inflammation in the shin area. It is a common malady of both walkers and runners. Having the right shoe can aleviate some of the symptoms. When I was a sprinter in track and field back in the day, I used to get them so bad that I would hobble when walking and could barely walk up stairs. I used to ice my legs down to reduce the pain. I found that special inserts in my running shoes really helped. Also the condition can be exacerbated by running on hard surfaces. I often would run on the grass or softer areas so as not to mitigate the problem. http://www.medicinenet.com/shin_splints/article.htm
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#14
09-02-2007, 01:50 AM
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Quote:
Deane, to be honest, I was plagued by shin splints throughout my years of running. I was a runner for 21 years before being sidelined by major back surgery in 1988 where my L5 vertebra removed. After that, I couldn't run anymore. I can remember being in agony sometimes after running, my shins burning and so sensitive. It was something I never could get rid of. Perhaps my problem was the fact that I was a sprinter and when I ran long distances, my legs would really pay for it. For an exercise replacement, I got a NordicTrak, which I have faithfully used since 1988. It is less impact on the body and still gives a good workout, although I would give anything to be able to run again like I used to.
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#15
09-02-2007, 10:48 AM
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Quote:
Constant shin splint pain would not have been any fun Bill. Not being able to run is even worse for a dedicated and passionate runner. I feel for you and also commend you for staying committed to physical activity. I don't know of anyone else that has the amount of pain you described after running that long. Most of us have had it and other things that come and go as various training durations and intensities shift in our program. Running long distances is definitely very taxing on the body. In my case and those of many others I know the shin problem dissipated after time and strengthening of the shin muscles. I have been sidelined myself since last October with my hamstring issues. In the meantime I am biking, using elliptical, strength training and pool running to stay in shape in hopes I can return to dry land running. I cheated and ran one 2 mile race a few weeks ago at a putt putt pace. I have been running nearly 40 years now but only got really serious in the last 10. What the OP is describing doesn't sound really like shin splints to me because it is in an isolated area. Do you agree? Although if it is in both legs I highly doubt it is a stress fracture that I mentioned. In any case I would get some diagnosis and advice. Running on soft surfaces, stretching and having the correct type and properly fitted shoes are all requisites for staying injury free. Cheers to all the health nuts out there who have the dedication, determination to get out there and be active.
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