Shin splints anybody?

[linazelle]

I've been walking an hour a day, every day since March. Last week, feeling stronger, I started jogging intermittently. That, coupled with a work assignment that kept me on my feet walking almost all day last week started some pain in the center of bone between my knee and ankle. The pain is right at the front.

I've been taking ibuprofen all day, and it subsided enough for me to walk but I walked on grass today after reading hard surfaces can exacerbate the problem. From what I'm reading on the web, I need to stop for about a week, altogether.

Waaaaa. I don't wanna. I've come too far. But I also read that not allowing this to heal may lead to a hairline stress fracture in the bone.

I hope I don't go to hell in a handbasket in a week.

Anybody else have this problem?

[MemphisTiger]

1. Try swimming for cardio if it's possible or

an exercise bike. Swimming would be the best, but a good cadio bike or even an elliptical is great if it's in the budget. Good luck, I feel your pain. And you don't want to injure yourself where you can't workout at all for a while.

[ariellyn]

2. Thanks. I'm taking it easy. I may do some anaerobic stuff

from taped exercise shows until I'm stronger. Also going to buy new shoes.

[funkybutt]

3. I've been battling Shin Splints since I started running in April

In this long post, I'll review what all I'm doing to prevent them.

A couple of weeks ago, I got a new pair of shoes which has helped tremendously. I went to a store specifically for runners seeking help. They fitted me with a pair of Asics (SL something) and the shin splints have stopped (for now, *knock on wood*) Here's what all I've done to fight the shin splints.

The girl at the runners' store (Philipedes) watched me run a few strides and determined that I needed a shoe with more support and stability. I have a high arch and was running in some Nike Air Peguses which was offerning considerable cushion but not the stability I needed. I guess my foot rolls a little when I'm running. I noticed that my other shoes are pretty worn on the outer heal area.

She also showed me a neat trick which has helped. After you've stretched and before the run, you can warm up those muscles there by standing with one leg slightly in front of the other, heal on the ground and tap your foot repeadedly (as if you were nervous or impatient) leaving the heal on the ground. This warms up those muscles. You can feel it.

I do more calf stretches now. One particular stretch that I believe helps is putting the ball of your foot on the edge of a stair or stack of books, letting the heal lower toward the ground while slowly leaning forward. I spend about twice as much time STRETCHING as I did when I was getting the shin splints. I even work in some stretching time into my work day. STRETCHING IS KEY!

I also replaced the cheap insoles that came with the shoes with some Spenco ones. You can buy these at most sports shoe stores for around $16. I *highly* recommend these since the impact of your foot striking the ground is likely the cause of this pain. Ice treatment is recommended for this muscle pain as opposed to heat.

They say that most people only experience shin splints briefly and usually after they've just begun jogging or running. It'll probably get better over time but hopefully these suggestions can help you until then.