YB
BannerBanner

pain when running

Author
kinkymisspinky
Pro-Member
  • Total Posts : 1131
  • Reward points: 7971
  • Joined: 2003/09/13 21:55:37
  • Location: london England
  • Status: offline
2003/11/05 17:52:15 (permalink)

pain when running

i'm going to start early morning cardio but as i've got to leave the house at 7.30am and the gym doesn't open til 7am i'm forced to run outdoors.

in the past i've found that when i've run outdoors i get pain in my shins after a few minutes. today i was just running to the tube station (5-6mins) and had to stop because my shins hurt. it passes quite quickly though. are these shin splints? what can i do to prevent it? help! i really do have good intentions!
#1

19 Replies Related Threads

    USA DEALS
    kinkymisspinky
    Pro-Member
    • Total Posts : 1131
    • Reward points: 7971
    • Joined: 2003/09/13 21:55:37
    • Location: london England
    • Status: offline
    RE: pain when running 2003/11/05 19:27:15 (permalink)
    the pain only lasted 20 mins though, i feel fine now. are you sure its shin splints and not just some strange physiological quirk of mine??

    i tend to avoid calf training as my calves are so *huge* even the 18st guys at the gym are in awe of them. lol. i really don't want them any bigger!
    #2
    Boxer
    Pro-Member
    • Total Posts : 2336
    • Reward points: 7996
    • Joined: 2003/03/07 03:37:50
    • Location: United Kingdom
    • Status: offline
    RE: pain when running 2003/11/05 19:34:59 (permalink)
    Yes it's shin splints.
    #3
    rego_psp22
    Senior Member
    • Total Posts : 153
    • Reward points: 6918
    • Joined: 2003/04/25 21:47:54
    • Location: Newcastle United Kingdom
    • Status: offline
    RE: pain when running 2003/11/06 16:05:35 (permalink)
    When you're fully rested up and ready to run again there are a few things you can do to aviod shin splints.

    - Increment your mileage gradually
    - Wear good quality running shoes that fit you foot strike pattern
    - Try running on softer ground like grass or tarmac rather than pavements
    - Try run heel-toe heel-toe, this should take some of the pain away. (but don't do it so much so that it's unnatural)

    I've had plenty of bouts of shin splints - in most cases it's been from starting training again with too much frequency and intensity after having a substantial lay off.

    In the mean time you should find that you can do a variety of movements to compensate for your lack of running - cycling for instance shouldn't hurt

    hope this helps
    #4
    Philia2
    Senior Member
    • Total Posts : 152
    • Reward points: 4884
    • Joined: 2001/12/10 16:30:45
    • Location: France
    • Status: offline
    RE: pain when running 2003/11/06 16:32:15 (permalink)
    Good advice Rego.

    You better check your shoes, maybe that's what is causing the pain and secondly, give your body time enough to warm up.
    #5
    rego_psp22
    Senior Member
    • Total Posts : 153
    • Reward points: 6918
    • Joined: 2003/04/25 21:47:54
    • Location: Newcastle United Kingdom
    • Status: offline
    RE: pain when running 2003/11/06 16:40:54 (permalink)
    quote:
    Originally posted by Philia2

    Good advice Rego.

    You better check your shoes, maybe that's what is causing the pain and secondly, give your body time enough to warm up.



    Yeah, check your shoes. If you're fairly into your running you should go to a proper running shop to get your shoes and they should be able to advise you as to the best tyoe of shoe for your foot type. You can get foot scans done for free at larger shops, if not just take your old shoe in and a skilled sales person should be able to tell you the type of strike pattern you have - whether it be under or over pronator.

    chris
    #6
    kinkymisspinky
    Pro-Member
    • Total Posts : 1131
    • Reward points: 7971
    • Joined: 2003/09/13 21:55:37
    • Location: london England
    • Status: offline
    RE: pain when running 2003/11/06 18:30:53 (permalink)
    thanks for advice.

    do you mean cycling in the gym or on a real bike? gym doesn't open til 7am on a good day and i have to be clean and leaving the house at 7.30. i'm just too much of a prat for a real bike.

    i'll look into getting proper running shoes. where are the running shops in london (north west or central)? whenever i go into jd, first sport etc i'm confronted with a 17 year old thats barely able to string three words together let alone offer any advice i would consider taking.

    tomorrow i'll brisk walk myself to the park and then run on the grass.
    #7
    kinkymisspinky
    Pro-Member
    • Total Posts : 1131
    • Reward points: 7971
    • Joined: 2003/09/13 21:55:37
    • Location: london England
    • Status: offline
    RE: pain when running 2003/11/06 18:32:51 (permalink)
    thanks for advice.

    do you mean cycling in the gym or on a real bike? gym doesn't open til 7am on a good day and i have to be clean and leaving the house at 7.30. i'm just too much of a prat for a real bike.

    i'll look into getting proper running shoes. where are the running shops in london (north west or central)? whenever i go into jd, first sport etc i'm confronted with a 17 year old thats barely able to string three words together let alone offer any advice i would consider taking.

    tomorrow i'll brisk walk myself to the park and then run on the grass.
    #8
    rego_psp22
    Senior Member
    • Total Posts : 153
    • Reward points: 6918
    • Joined: 2003/04/25 21:47:54
    • Location: Newcastle United Kingdom
    • Status: offline
    RE: pain when running 2003/11/06 18:45:28 (permalink)
    Either of the forms of cycling - it's the same action more-or-less. Just make sure you get your saddle height correct (leg slightly bent :))

    As to running shops : I am not too sure about London, the only i know is sweat shop http://www.sweatshop.co.uk/ they have branches ion london. I will have a look in a bit, but an idea is just to have a look in the back of some running magazines stocked in WHSmit or something, and the ads at the back usually detail shops. Yeah, JD and those other shops aren't too good for advice.. Best to go into the shop and talk to somebody who knows what they're talking about

    chris
    #9
    rego_psp22
    Senior Member
    • Total Posts : 153
    • Reward points: 6918
    • Joined: 2003/04/25 21:47:54
    • Location: Newcastle United Kingdom
    • Status: offline
    RE: pain when running 2003/11/06 18:50:23 (permalink)
    quote:
    Originally posted by pusha

    To be honest you can change shoes as much as you like, but the problem is still there, I used to have shin slpits and did the whole shoe changing thing until I got the muscle stronger and now its gone. Just exercise the muscle and rest it 4 now by using a stationary bike. Fix the problem rather than avoid it.



    I agree.. But, wearing an ill fitting shoe when you're running frequntly isn't going help this muscle grow stronger. Getting a shoe to fit your foot strike will give you foot the environment that it needs to aviod injury.
    #10
    hoora
    New Member
    • Total Posts : 21
    • Reward points: 9286
    • Joined: 2002/05/09 20:56:42
    • Location: United Kingdom
    • Status: offline
    RE: pain when running 2003/11/07 00:00:51 (permalink)
    quote:
    Originally posted by rego_psp22


    - Increment your mileage gradually
    - Wear good quality running shoes that fit you foot strike pattern
    - Try running on softer ground like grass or tarmac rather than pavements
    - Try run heel-toe heel-toe, this should take some of the pain away. (but don't do it so much so that it's unnatural)



    Good advice, with one objection.

    I advise you not to run heel-toe heel-toe. I will tell you why.In modern shoes if you land on the heel of your trainers, you are actually landing approximately 1-1.5 inches behind your heels. (In fact you should really try to run in flat lightweight shoes to allow your achilles tendon to work properly.)

    Heel striking also predisposes you to overstride, and run inefficiently which will hinder your ability to run faster, or train longer.

    Heel striking and overstriding are bad news for your ankle, shins,knees and hips. The foot is a wonderful invention, and can absorb the shock from walking and running without the need for an inch of rubber under the heel. That is mainly done by the arch of the foot(a natural spring), and the ligaments and muscles which plantar-flex and dorsiflex your foot at the ankle.

    Most people who suffer from shin splints are novices, or those in a continuous cycle of injury, because they dont strengthen their weaknesses.

    By mere coincidence(ahem) most novice runners run heel-toe.

    On the other hand 99% plus of elite athletes, who push themselves through 70-120 miles per week without injury, run BALL-HEEL-BALL.

    try running barefoot sometime and see how long you can last landing directly on your heels. I bet you give up after a few minutes because its too sore-the body is trying to tell you to change the way you run!!!

    I also suspect that you are running too fast for your actual ability and the shin pain is one of the first indicators of this, because you are 'forcing' the speed. there is no shame in jogging. you will progress quicker in the long term.

    Top name by the way !
    #11
    Buller
    Senior Member
    • Total Posts : 212
    • Reward points: 10730
    • Joined: 2002/06/14 11:32:58
    • Location: United Kingdom
    • Status: offline
    RE: pain when running 2003/11/07 09:59:37 (permalink)
    good advice rego. i could never run because of shin splints and foot cramping, and then I tried heel-toe and havent looked back. kinkymisspinky you should make sure your shins are fully recovered first and then run heel-toe or flat foot. also in one of the running mags this month they do have a shoe guide. check this link for a basic explanation of the best type of shoes http://www.runnersworld.com/home/0,1300,1-52-167-3824,00.html?site=RunnersWorld

    running is always going to burn more calories than cycling in the same time...but the chance of injury is much higher so ideally a program might include both...and some swimming, maybe some rowing etc etc. running everyday is a recipe for disaster as ive found out the hard way.

    hoora - i keep reading in running magazines that long distance runners always run flat foot because your lower leg cannot take the punishment (except for "sprinting" distances) so it transfers the impact more to the knee? do you have a source i could read as im always interested to learn more?
    #12
    hoora
    New Member
    • Total Posts : 21
    • Reward points: 9286
    • Joined: 2002/05/09 20:56:42
    • Location: United Kingdom
    • Status: offline
    RE: pain when running 2003/11/07 16:52:53 (permalink)
    buller, yes it can appear that top runners run flatfooted, but if you look at a slowed down tape for example, you will see them landing on forefoot, then allowing heel to briefly contact ground before pushing off again from forefoot.(allowing energy store and release in achilles and calf muscles)

    you can go to www.gordonpirie.com where you can download a pdf file, running fast and injury free FOR NO COST !!
    www.runningbarefoot.org

    and do a search for the pose method, and chi running which are similar.

    ive also commented a bit in this forum, on shin splints with at least 2 active topics at the moment.sorry dont have link to hand.
    #13
    kinkymisspinky
    Pro-Member
    • Total Posts : 1131
    • Reward points: 7971
    • Joined: 2003/09/13 21:55:37
    • Location: london England
    • Status: offline
    RE: pain when running 2003/11/07 21:22:12 (permalink)
    thanks for all the good advice. been trying to download that article but it doesn't seem to be working.

    i went for early morning cardio this morning. it only lasted 25 mins and i wasn't going particularly fast but my shins were pretty okay. i guess i'll ease them in gradually and strengthen my shins. are toe raises the ones done on the 45 degree leg press? what kind of rep range would i be aiming for?

    i'll try ball-hell-ball and see how it feels.
    #14
    hoora
    New Member
    • Total Posts : 21
    • Reward points: 9286
    • Joined: 2002/05/09 20:56:42
    • Location: United Kingdom
    • Status: offline
    RE: pain when running 2003/11/10 12:30:28 (permalink)
    you have to patient when downloading a pdf file. Try having only one window open, and give at least 5 mins leeway.

    alternatively i will email it, or if space can be found somewhere for 860kb someone can store it on a server with better access???

    toe raises ar done leaning back against wall, and raising toes towards sky ! no machines needed or wanted! do both legs together to warm up then individually. just add gradually.

    make sure you stretch shins after by kneeling with shoes off and leaning back.
    #15
    Buller
    Senior Member
    • Total Posts : 212
    • Reward points: 10730
    • Joined: 2002/06/14 11:32:58
    • Location: United Kingdom
    • Status: offline
    RE: pain when running 2003/11/11 04:09:31 (permalink)
    cheers Hoora. Ill have a read of the pdf and your other posts
    #16
    bullpup
    New Member
    • Total Posts : 12
    • Reward points: 3532
    • Joined: 2003/10/17 06:51:07
    • Location:
    • Status: offline
    RE: pain when running 2003/11/16 02:16:20 (permalink)
    heres the other link...it is saved to my favourites.

    http://www.muscletalk.co.uk/topic.asp?ARCHIVE=true&TOPIC_ID=51887&SearchTerms=,shin,splints
    #17
    Boxer
    Pro-Member
    • Total Posts : 2336
    • Reward points: 7996
    • Joined: 2003/03/07 03:37:50
    • Location: United Kingdom
    • Status: offline
    RE: pain when running 2003/11/16 02:51:16 (permalink)
    Some more excellent shin splint posts by Hoora http://www.muscletalk.co.uk/topic.asp?TOPIC_ID=63128
    #18
    Simzy
    Pro-Member
    • Total Posts : 1445
    • Reward points: 6342
    • Joined: 2002/10/31 21:37:35
    • Location: Leamington Spa
    • Status: offline
    RE: pain when running 2004/05/15 19:31:15 (permalink)
    I had shin splints a couple of years ago, i bloody hated them, could not get rid of them but then again i could not get my head around resting them LOL
    #19
    Dhjinz
    New Member
    • Total Posts : 46
    • Reward points: 3102
    • Joined: 2004/05/19 12:38:44
    • Status: offline
    RE: pain when running 2004/05/21 19:30:18 (permalink)
    Check here for a variety of shin strenthening exercises http://www.exrx.net/Lists/ExList/CalfWt.html#anchor1929502

    oh, and it's the Tibialis Anterior [:I]
    #20
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5