Anyone have experience with these? A few of you know, I started trying to whip myself into better shape about a month ago. I've been running 2.5-3 miles a day 4-5 time a week just to get some decent cardio going again, and now I've had to lay off the running for a week because I've developed shin splints. I'm OK just walking, but if I run they are pretty painful. I've been taking it easy for a week or so now, no running at all, but can still feel them pretty good when climbing stairs. I'm having a tough time losing the weight now too since I stopped running, so I'm hoping to heal up as fast as possible so I can get back on track. Any suggestions on things I can do to heal up a bit quicker, and then to also prevent this in the future?
To prevent in the future try not to run on hard surfaces like asphalt. It is my understanding that the jarring/pounding of running on hard surfaces is what may cause them. High school tracks are generally made out of more forgiving substances and you could also run dirt roads, trails in a park, etc.
I know how you feel. Shin splints suck. I made an attempt to do some running earlier this summer and after my first run, I couldnt hardly stand up. From what I read, they will eventually go away as your legs get more used to the workout you are throwing at it. I cant tell you for sure, just what I saw. And as far as healing, just wait the pain out. Since I stand a lot at work, I decided that running was not my thing cause I couldnt deal with the shin splints while at work. Another thought would be better running shoes.
what kind of shoes are you wearing? what is your weight? what kind of terrain are you running on? gotta have good tires, if you are a big guy like me you need a wide sturdy shoe, not gonna be flashy but i gave those days up long ago(asxis,muzuno,brooks) if you are more than 20lbs overweight then you may have to walk a few lbs off first before starting to run until you are a bit lighter, that will take some pressure off the shins. up hill and downhill will really effect you quicker that flat ground if you have having shin problems, you might try running in the grass. no real diagnosed cure except stretching and icing after. one thing you could try are those bands that strap around the top of your lower leg just below the knee. running is just not for me.... at least for a period of time to even see any cardio (40mins) so i walk up hill or on a tredmill, swim or bike. all low impact but it saves my joints.
A warm up that we always did back in cross country that was supposed to help prevent shin splints was lay on your back with your knees up, kind of like you are going to do a crunch & with your shins parallel to the ground. Roll your feet each direction, left & right. Then flex forward & back. Few, if any kids on our team got shin splints.
That is good advice. Knee high socks can help keep the area "warm" when running which can also help. Stretching and icing afterward like isiah mentioned. I can't over stress what he mentioned about shoes. A lot of running related injuries are caused by not wearing the correct shoes for your specific feet and walking/running motion. If there is a specialty running store in your area that can fit you for the proper shoe, I would highly recommend that. They shouldn't just measure your feet, they should also look at the wear on your old shoes as well as your walking motion to find the best shoe for you. Depending on how often you run, you might need to replace your shoes more often.
Jeff: Did you quit running completely when you had them? What did you do to rehab the injury? I'm wondering if it's a bad idea to just keep running, but get new shoes, tape them up, stretch well before each session, do a solid 5 min warmup, and ice down after. I'm really kinda pissed, because I was losing weight at a pretty good clip when this happened, and now I'm just maintaining. It's not really feasible for me to swim/bike at this time, so I'm really hoping to get back out there and do more running before it gets too cold. I'd really like to keep the 2lbs a week thing going and hope to be down a full 30lbs by end of November.
The only real remedy is to not run. Shin splits come from doing too much to soon. Just don't run for a week or so, and take it from there. Biking is a good alternative for cardio in the period that your trying to recover. I also just got back into running about 2 months ago. I ran with shin splints for about 2 weeks and finally couldn't stand it anymore and took a week off. Today was my first day running (3 miles) and they feel fine. I have some horror stories of lacrosse practice on pavement during the early spring and winter track, felt as if my shins were shattered. Not fun. Keep up the good work.
Rest for 2-3 weeks. Ice. Elevate. No running. That should heal them up. Now for prevention. If, and I mean if, you must run in shoes, try to run on trails or tracks. Stay off concrete and asphalt. Get lighter on your feet. Stop pounding so hard. Your form is probably horrible. If you want too, buy some proper fit shoes. HOWEVER, proper fit shoes cause more injuries to runners than anything else. Why? B/c they allow for crappy form. My advice? Find a nice clean trail and start running barefoot. Barefoot running will correct your form. Also its cheap. No $150 shoes. If you can't go barefoot, try the Vibram five-fingers. http://www.vibramfivefingers.com/
When I had them in the Army, their idea to deal with it was to keep running until your legs are tougher. Hurts like #*$#!!! Running in good shoes and not combat boots and on soft surface roads as mentioned above are the best I could recommend also. Good luck brother.
Pain is Nature's way of reminding you that you're doing something stupid, slow down for awhile until your legs get in better condition, overtraining has benched more athletes than any other cause.
I'm going to state the obvious but lose weight. I've shed 40 lbs in the last 13 weeks doing Weight Watchers and P90X (workout only) and some running added in. Before I started dieting, my shins killed me constantly, after about 15-18lbs they quit hurting. I'm doing 3 miles at lunch on the treadmill in 24 minutes, 2-3 times a week my cardio is great. Sidenote: I'm eating the Snickers Marathon bars as snacks and they are great, I highly advise trying them. Decent protein, 150 cal, loaded with fiber and taste great.
How are they for comfort and durability? I almost ordered a pair yesterday, but figured I should research more. Even measured my foot for sizing.:D Any recommendation one over the other between the KSO or the sprint?
Well, they offer no support and it feels like you are walking barefoot. You will feel everything. I wear them to protect from sharp objects, like sticks, when I trail run, which they do well. I find them comfortable, but it does take some time to get use to having your toes separated. It's just something new that you will need to get used too. Mine have held up fine as for right now. Of course, I've only had them for about 3 months, but I've put lots of mileage on them already. As for recommendation, I have the Sprint, and it has served me quite well with my trail running and kayaking. They make great boat shoes. I've heard that the KSO is the best shoe that they make, though.
What is the getting used to period? Had you walked in them quite a bit before starting to run in them? Looks interesting and funny!
Hooker those look like they would be ideal for stalking/ still hunting as well! In warm dry conditions that is Lol.
Proper fit shoes cause more injuries??? That is a crazy statement. Shoes don't cause bad form, runners do.
