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crazedwombat
02-27-2007, 07:35 PM
So I've been trying to work up my conditioning but I cant go 20 min because of shin splints. I've had them before but never this bad, I was wondering what you guys do to get rid of them. I'm talking so bad that I cant flex my foot out.

My routine, 5 min walk 3mph warmup, followed by light stretching of legs

3mph loosen up for 3 min
1-1.5 min run at 8mph 2 incline
2-3 min walk 3mph

Repeat.

Usually by the 10 min mark everything is happy and I can go the 1.5 min but lately I cant. Two things have changed that may have to do with it.

Since I lift heavy with legs, my glutes are sore so to relax them during DOMs I've noticed I have a greater duck walk and after a few days of that, it becomes more of a habit. Does that duck walk affect the shins? Either way I gotta look goofy so I'm going to reel that in a little.

The other things is new shoes. These are supposed to be top of the line 150$ new balance that are for 200+ lb people. They're durable and have a very strong arch support which I'm not used to as my old pair were very worn out. I'm wondering if my body is trying to rebuild its muscles now that the feet are supported correctly and getting used to a different style of shoe, or if its the shoes themselves that are positioning my feet wrong. After my shins were worn out I took the shoes off and tried to continue walking and I didnt notice a difference but there's no way to be sure since they were so cramped already.

Idea guys?

EDIT: The search is my friend and I've used it. I'm just looking for opinions on whether the changes might have a major effect. Not a correction for them themselves.

Bupp
02-27-2007, 11:45 PM
Slap a bag of frozen peas on those shins.

teenathlete3030
02-28-2007, 06:02 AM
Ice and rest, I repeat, rest. That's about the only way they're going to go away. In the meantime if you want to do conditioning for 20 minutes, go for an exercise bike, there's a lot less impact on the legs (actually none)

crazedwombat
02-28-2007, 07:05 AM
yea, not looking at fixes, but thanks, I read the other shin splint threads. I'm more curious on the changes I've made and the impact that they would have on it, or if I'm just trying to push my conditioning too much too fast. I started 7.5mph for 1 min to 8mph for 1.5.

I just massaged the muscle last night and there's only some soreness today but not much at all.

Maki Riddington
02-28-2007, 03:05 PM
Roll the shins and peroneals and ice them after your runs.

Bupp
02-28-2007, 03:19 PM
Another trick is to go in the shower and put it as hot as you can handle for 30 seconds then as cold as you can for 30 seconds.

Do that 10 times and it will help you recover faster from all kinds of soreness.

Kelly Bruno
03-05-2007, 11:32 AM
The other things is new shoes. These are supposed to be top of the line 150$ new balance that are for 200+ lb people. They're durable and have a very strong arch support which I'm not used to as my old pair were very worn out. I'm wondering if my body is trying to rebuild its muscles now that the feet are supported correctly and getting used to a different style of shoe, or if its the shoes themselves that are positioning my feet wrong. After my shins were worn out I took the shoes off and tried to continue walking and I didnt notice a difference but there's no way to be sure since they were so cramped already.



Honestly, the shoes are probably the biggest thing. I wouldn't say that you are necessarily rebuilding the muscles in your legs, but new shoes can affect the biomechanics of your stride and out of the box they are often very stiff. You need to work them in regardless of price - $150 shoes need to be worked in just as much as $40 shoes from the sale rack . I've bought both and I've had shin splints from both.

I would recommend starting off by walking around in them for 20 min/day. Then do some easy running/jogging in them for no more than 20 min. After about a week or two you should be good to get back into your routine. In the meantime though, do your workouts in your old shoes or hop on a bike or elliptical machine (both of which I prefer to avoid, but sometimes it can't be helped)! :)

Also, keep in mind that jumping into new cardio routines can result in shin splints if you haven't worked up to that mileage or intensity appropriately. You mentioned that you're trying to work up your cardio, so what kind of workouts did you start with and how quickly did you increase the intensity and/or mileage? Progressing too quickly will have more of an impact on shin splints than changing shoes or walking funny.

Lastly, consider taking your cardio workouts to the track or a football/soccer field. Treadmills (I'm assuming you're doing these workouts on a treadmill since you mentioned doing 1-1.5 min run at 8mph 2 incline) do not have much support and for heavier individuals do not provide enough shock absorption for each step. The result is that the shock of each step is absorbed by your foot and then translated up through your shin. The track and/or grass can provide better shock absorption and can help to relieve and prevent future shin splints.

saia127
03-05-2007, 03:51 PM
I get shin splits all the time because of soccer. I would just flex my foot and it would eventualy go away.

I just ordered The ETS pills, they're supposed to help you with DOMS and injuries. Haven't gotten them yet but I heard that they are great.

stevec087
03-07-2007, 01:43 PM
Most people get shin splints because they have bad running form or they're running on hard/uneven surfaces. I think the only way to fix them is to rest.

beatlesfreak
03-07-2007, 06:01 PM
You'll never get shin splints again if you stop running and start swimming.

Just a thought.

Runing sucks, especially on a treadmill.

Otherwise, I'd go with the bag of frozen peas as recommended above. They help.

Good luck!

stepto180
03-10-2007, 09:20 AM
have you heard of shin drills??? heal walks,backwards skipping,pulling back with the toe againts a band...any of these type of things will help build up those muslces and in turn my shins splints has become not existant