Shin Splints - how to avoid?

I started running for a specific 5km race two years ago but had to stop due to really bad shin splints. I%26#039;d really like to start running again to aid weight loss and wondered if anyone has any suggestions about how to avoid getting them again.


I invested in a good pair of running shoes last time but they didn%26#039;t seem to help much.

Shin Splints - how to avoid?
trying doing a lot of stretches before hand. my trainer had me stretch for about 30 minutes before every basketball game.
Reply:there could be a problem with your posture - you may need some special inserts for your shoes to correct it.





A podiatrist will be able to check your gait and make the correct insoles that you need. good luck with it - shin splints are very painful, I had to give up Karate because of them.
Reply:Hey know what I have the same thing and all I do is take Cramprin because of course it%26#039;s only made for people who have shin splints and it really helps me since I%26#039;m a sprinter and the top 2 out of 16 girl sprinters and it really helps me stay more focuse on my speed of sprinting instead of worring about if my shines are going to make me slow down.
Reply:Shin splints can be helped by warming up first, a hot shower or bath and then stretch. It%26#039;s like rust, the better you go through your whole routine the less it occurs, but your body needs to be prepared to preform at peak performance. Warming up tells your body something else s coming.





Imaging a cold plastic pag - it stretches but has slight fractures , if you warm it, it stretches evenly.





Your age has a lot to do with it. The older you get the more you need to warm up before and after.





Good luck.
Reply:I am always surprised when people still suffer with shin splints and don%26#039;t seem to know either the cause nor the cure. Shin splints are caused by muscle imbalance. The front muscles are weak and the calves are strong.





The way to correct Shin splints is to strengthen the muscles at the front of the legs. Lie face down in bed with your toes hanging over the edge. Pull your toes upward against the resistance of the mattress. Try to work up to 3 or 4 sets of 5 – 10 reps each.





There are other variations of this, such as heel walking, hanging a paint can on your toes, or using the angle iron on bleachers to slip your toes under.





Good Luck
Reply:you NEED orthotics that are made for your feet. They can be used in every shoe that you wear. You are getting shin splints because your muscles are trying to compensate for the way that you run.
Reply:Quality running shoes may not seem to benefit you when you have them, but without them, you%26#039;ll eventually see the many disadvantages.


To avoid getting shin splints, never over do your training. Build up your miles (and your pace) gradually. Also, try training on soft surfaces. For example, instead of running directly on a cement bike path, run off to the side on the grass. Also, heating your shins before and icing them after your run can help.


Just be careful, even if they hurt a little, take it easy and DON%26#039;T run through the pain. It could eventually lead to stress fractures which take weeks and weeks to heal.


Good luck! :)
Reply:Shin Splints is an overuse injury. There are a few factors involved with shin splints. Such as surface, shoes, training volume, intensity, workout type, hills, weather conditions, etc. The fact that you are starting into a 5K program without building up to it may be an issue.





Consider spending time on a beginner program that takes you to a 20 minute run first. Most of these programs consist of a run 3 times per week. Starting out with a run/walk formula that slowly progresses to a 20 minute run over 10 weeks or s. You can find these types of programs at:





www.runnersworld.com


www.coolrunning.com


www.halhigdon.com


www.jeffgalloway.com





You can also make sure you stretch and strengthen that area. After a run spend 5 – 10 minutes with some very basic stretching. While that is not a lot of time it is better then not spending any time at all.





Shin splints do happen especially at the beginning, I get them once in awhile specifically after a very intense interval session. I ice and stretch and of course limit my interval training to only 1 per week.





For a general description this was a rather nice site.





http://www.rice.edu/~jenky/sports/shin.h...





harry


http://thediabeticrunner.blogspot.com
Reply:Sorry to be so negative, but Andy Cole the former Man u footballer had to have his bones reshaped (aaarrghhh!) before he finally stopped getting shin splints.





You can try building up, or cutting down your trainer heels until you get it right for you.





A better tip is to try cycling. It is so much easier on the legs due to the lack of impact damage.





Hope this helps.
Reply:dont run on cement. run on grass or rubber. somthing soft
Reply:Don%26#039;t run on the pavement too much. It%26#039;s harder on your legs. I had them last year and missed a lot of practice and several meets but still finished my season. Run in the grass sometimes instead. If the shin splints recur, ice them. I have also heard that quinine works for some people, but that was after I was over mine, so I never tried it.



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