My shins are on fire, please help

[tryin2gain]

Heres the scoop. I havent gone running since october of 2005. During september and most of october i ran stairs and biked to get in shape for a physical test i had at the end of the month. I passed, and then decided it was too cold to continue running stairs up the bluff, and decided to get back in the weight room. Since then i made the decision to start bulking so i put off running even more.

Now its springtime and ive got some more physical tests coming up so i need to get back into cardiovascular shape and get my endurance back.

Problem is, the past two times ive gone running, ive had a horrible burning pain in my shins. I thought it was just the muscles around my shins because ive been off my feet for so long. But my gf thinks its shin splints. Ive never had shin splints in all my years. Then again, ive never had shin pain this bad in all my years.

Which do you think it is? And what can i do about it? Would taking some cissus help the pain? I dont have forever to do this, i leave for basic at the end of may.

[Patrick_Bateman]

It is normal when you begin running again, give it a week or two and it will go away.

[dyeguy1212]

i dunno about that pat, I've been focusing on lifting only for a long time, and did little serious running, but I decided to run track this year(sprints), and i've been getting bad shin splints for almost a month. I've never had them before, even when i was running 2.5 miles+ everyother day. But now all of the sudden they've been killing me.

At first i though my calf muslces were just getting bigger and putting pressure on the rest of the muslce, but that theory was crap. The best thing I have found to do is just ice them... once football rolls around ill be taping them up..

hope things work out better for you

[mtaaron]

Always, Always, Always make sure you are wearing the correct shoe for your type of stride. Many people just go buy the first pair of flashy running shoes they see, not realizing that they are made for biomechanically correct runners. Over- pronating can cause shin splints along with various other painful symptoms. Go to your local running store and have them evaluate and fit you for the perfect shoe. It makes a world of difference.

[Cammo]

There are insoles you can get called, funnily enough, 'shin splint insoles'.
Never tried them myself but you never know.....

[strathmeyer]

Insoles and braces and wraps for shin splints are crap. They'll just make you even weaker. Pain in the shins is almost always shin splints or stress fractures. Since you have them in both legs and haven't been overworking your legs or running much lately, they're probably shin splints. Luckily (hopefully?) you're a weight lifter, so all you need to do is weighted toe raises. I do them on the leg press machine and can do about 50% my leg press weight. Also, stretch your calves a lot, at least once a day.

There's a lot to read on shin splints, so get reading. It's probably one of the few injuries that you can safely self diagnose and self treat.

[hathy477]

Shin splints were a big issue when i ran cross country in high school. I personally never got them to the extent that it hindered my ability, but warm up for 10 minutes before you run and massage the area firmly (between your shin bone and the adjacent muscle). Also my XC coach reccomended "charlie chaplains" where you stand heels together, toes apart, and raise the toes up about 20-30 times to warm up the muscle before a run.

[CraigC]

I found mine were always worse when I ran on my toes. Make sure that you are smoothly going from heel to toe when you run. Focus on a smooth transition. Good shoes also help. I had a pair of New Balance that were a bit too big for me and thats what really started my shin splints. I bought a pair of Asics last year and I love them. Paid around $150 cdn but I have noticed a big difference. A good stretch before you go out helps and be sure to ice your shins if they hurt when you get home.

[Glockwork3]

I've had this happen, pretty much same scenario but im not doing training just getting back into running.. When it first happened my shins were killing me so i read up online, and what really helped was "a reverse calf raise" get a step and put your heels on the edge and your toes hanging off. Then let your toes drop and raise them up like a calf raise. You should feel it in the front of your shins, it helps build up your shin 'muscle' and get back into running shape.. or you can wait it off but this seemed to help me speed things up.

[Taekwondo Guy]

pounding the concrete can really screw your shins and knees through all the impact, thats why i try and stick to forest/grass land to run on.

a good pair of running shoes with decent insoles helps a bit but sometimes shin pain can be down to the way you run.
I used to run very flat footed and the shock used to give me pain in the shins and shooting pains under the knee cap. By revising how i run from the gait, stride and knee flex i managed to eliminate all of the pain after a few weeks or fine tuning.

[tryin2gain]

Thanks for the comments. Theyve gotten a little better as time goes on, but they still are the limiting factor when i run.

Yesterday i purchased some running shoes. Right away i could tell they offer much more support and cusioning that my current shoes. I have yet to use them though, because i had a physical agility test today so i dont plan on running until tomorrow.

My dad said shin splints are all about circulation, and that i should warm them up properly. I also overheard a coach at my gym (the local highschool uses it as their fitness center, and gym classes occasionally come over), she said to walk backwards on your heels to prevent shin splints. Much like the reverse calf raises, they work the shin muscle.

Ill try out some options, and see how the shoes feel. Thanks again.

[strathmeyer]

Originally Posted by tryin2gain

I also overheard a coach at my gym (the local highschool uses it as their fitness center, and gym classes occasionally come over), she said to walk backwards on your heels to prevent shin splints. Much like the reverse calf raises, they work the shin muscle.

Yeah, we call these 'duck walks' and you can also walk on the inside and outside of your foot to strengthen your ankles.

[Jacksonville]

i had the same problem. i'm flat footed and was doing most my running uphill on concrete (not good). my chiropractor performed some tests on my walking motion then hooked me up with some custom made insoles. i took it easy for a few weeks then started running on a flat surface, then back to the hills. my back problems & shin splints have completely disappeared, i can run on any surface, and can also run TRIPLE the distance i was able to run before.

i know time is a serious factor in your case but the splints will return if not properly treated.

check it out
www.footmaxx.com

[Traps]

I got horrible shin splints from playing softball and running on crappy fields. I woke up in the middle of the night last night with both my shins throbbing in pain. It was fun.

[strathmeyer]

Oh, and just in case anyone is as stupid as I once was and doesn't know this: Ibuproferin helps the pain and inflammation. (Shin splints are basically inflammation of the shin muscle.)

[Traps]

Ibuprofin make my muscles flat and weaker?!?!