Shin splints, help!

queenjean · Feb 2, 2009

I've started doing a class 1-2 x a week that is a combo yoga/pilates/thaichi class, and I have noticed how WEAK my feet are. They HURT during class, and are sore afterwards. Now that I've been doing the class a few weeks, they are much stronger and aren't nearly as sore post-workout.

I also have a goal of working up to some running (for me it's a half marathon), and this time around I haven't had any problems with shin splints. What I have done differently: the combo class that has stretched strengthened my lower legs and feet; walking way more than I feel like doing (as opposed to starting the running right off the bat); running slower than I feel like I want to; doing at least half my workouts on a nice treadmill; only devoting 20-30 minutes to the run, with the rest of the exercise time different aerobics classes, elliptical trainer, rowing machine, and a stationary bike.

Hope that helps! Shin splints are so painful, and I seem to get them every dang time I start the running again. Captain Obvious would say that I just need to NOT QUIT THE RUNNING; and captain obvious is right. Maybe this time, I'll keep it up....

ShelleyERgirl, LPN · Feb 2, 2009

I've started doing a class 1-2 x a week that is a combo yoga/pilates/thaichi class, and I have noticed how WEAK my feet are. They HURT during class, and are sore afterwards. Now that I've been doing the class a few weeks, they are much stronger and aren't nearly as sore post-workout.
I also have a goal of working up to some running (for me it's a half marathon), and this time around I haven't had any problems with shin splints. What I have done differently: the combo class that has stretched strengthened my lower legs and feet; walking way more than I feel like doing (as opposed to starting the running right off the bat); running slower than I feel like I want to; doing at least half my workouts on a nice treadmill; only devoting 20-30 minutes to the run, with the rest of the exercise time different aerobics classes, elliptical trainer, rowing machine, and a stationary bike.
Hope that helps! Shin splints are so painful, and I seem to get them every dang time I start the running again. Captain Obvious would say that I just need to NOT QUIT THE RUNNING; and captain obvious is right. Maybe this time, I'll keep it up....

Keep it up Jean, we can do it.

winterallsummer · Feb 2, 2009

Hello.

I can give you my perspective from having my personal training degree.

Shin splints occur from muscle soreness; more specifically, from lactic acid building up in your muscles. Lactic acid is produced simply from the muscle working. It is felt most intensely as it builds up and the following 30-40 minutes, but can last throughout the day. The soreness you feel the next few days is DOMS, or delayed onset muscle soreness. When a muscle works, the tiny muscle fibers which compose it tear. They rebuild stronger and bigger. The slight tears, while not at all unhealthy, do sometimes cause soreness days later.

It will go away. It depends on how long, typically 2-3 months but sometimes less, all depending on the individual. Diet wise eating more protein and complex carbs may help, because it will help your muscles repair quicker.

If you feel it while running, stop and walk or even sit down until it resides. If it does not reside, you should just call it a day, if it is too intense to enjoy the running.

Applying ice or icy/hot patches may help, as will stretching. Stretching will help significantly from my experience.

So overall my advice is stick it out, it is natural, but as any runner will say it gets to the point that it stops bothering you.