I cant run on pavement any more, dues to what i think are "shin splint", What do you know about this subject?

Question

I cant run on pavement any more, dues to what i think are "shin splint", What do you know about this subject?

Answer 1

So there are several scenerios shin splints. Usually it is a stress fracture in the bone or it is inflammation. Typically people (coaches, trainers, doctors, etc) will recommend some combination of new shoes, ice, ibuprophen, and stretching. Preventing shin splints is a whole different story:)

Now let's take a step back for a moment and look at the cause. Think about your legs and how much work they are being put through. You are putting your entire body weight on one leg for multiple miles. Not only that, but because you are moving, you are now increasing that body weight. World class sprinters put between 2-5 their body weight worth of power into the ground per stride. Because many of us have not been properly taught how to run, non trained athletes actually increase that level to 4-6 their body weight because of braking forces. For a distance runner the individual step will not generate those types of forces but even at 1-2x the body weight per step for multiple miles, you are in trouble if you form is not perfect.

Many runners tend to plantarflex our ankles when we run (i.e. point them). This means that the upper ball and toes of the foot lands first way in front of the body and their is a few inches of space between the ground and our heel. In order for the foot to do this, it lands out in front of us thereby acting as a brake (causing the pressure that causes shin splints) and then we "pull" our body forward (this pulling motion is bad because we are now using our quads instead of our glutes and hamstrings which are much larger and stronger muscles). The other incorrect form that is exhibited is a dominant heel strike. You are less likely to "pull" the body forward, but you are now increasing the braking forces into the ground. Instead of allowing your muscles to absorb the impact of your stride, you are now allowing the ankle, shins, knees, etc to take all the forces. You should be working your glutes, hamstrings and to a lesser extent, calves when you run. Most people tend to use their quads. The quads should act more as a shock absorber and helping the leg get back into position for the next stride. Anything else and you are risking injury.

Some running advice is to land on the balls of the feet with the heel slightly grazing the ground or a credit card worth of space between. You head/shoulders should be even to the ground (no bouncing movement) and the foot should strike just in front of the body. If you start moving towards longer distances such as marathon, you may need to have a little more heel strike as to limit the amount of stress on the calves. This is an advanced form of running so you should try to ask an expert who can properly see your form and make adjustments.

Bottom line is that by fixing the body mechanics, you will not only decrease the chances of getting shin splints but you will become a faster and more efficient runner.

Good Luck!

Answer 2

My friend has a shin splint too.  It's when the muscle disconnects to your shin bone.  But, it's just like a little millimeter or smaller, not a drastic gap.  Either take it easy for a while, run on soft turf or something softer, or go to the doctor and ask what you can do to treat it.

Answer 3

I had shin splint when I first started running.  I went to a shoe store that specializes in running shoes.  they looked at my running form and they recommended another running shoe. when I ran with the new shoe, I had no pain and I've run eleven marathons since then.

Answer 4

Running flat footed?

As a kid I was a sprinter, have the ribbons to prove it lol.

Anyhoo coach wanted me to do cross country,and well two different things there. Anyhoo I did something to my heel that still hurts to this day (I never wear anything without ankle support now).

Let your coach know and maybe he/she can help you?

Good luck and if same thing it hurts like a devil!!

Answer 5

The professionals will tell you that Shin Splits are usually caused by tight calf muscles.  But then you have to ask, "what is causing your calf muslces to be tight"?  A lot of times what hurts is not the problem.  The pain is caused by your body compensating for another problem.

I had really bad shin splits and still get them from time to time.  My shin splits were caused by my flat feet completely s******g up my mechanics.

You should stretch your calf muscles, take some Ibuprofin to help with the inflamation, and if you continue to have problems, go see a good podiatrist.  Seeing a good podiatrist is probably a good thing to do if you are going to continue to run to get your mechanics checked out.  Your mechanics could be perfectly OK but your mechanics might be off a little and can easily be fixed with a pair of orthodics.

Don't forget to stretch.

Answer 6

I use to be an avid runner and I rose every morning and ran between 5 and 6.  I beat my body down and got shin splints, stress fractures and bad knees.  The doctor told me I could no longer run on cement.  I tried to transfer my workout to a high school track, but nothing but crazy people hang out there so I quit and have changed to swimming.

Answer 7

Take a rest until you recover....use ice.

When they are gone start back up but don't just dive in.... start in slowly and gradually work up to where you want to be.

Answer 8

Last season for field hockey I got terrible shin splints! I could barely walk. So now I ice them occassionally, using paper bathroom cups, fill them with water then freeze them. As you rub the ice on your shins, you peel back the paper of the cup until its gone. I also bought some compression sleeves that I wear EVERY time I run now. My shins don't hurt as much any more when i wear the sleeves, but they hurt extremely bad when I run without them. Hope this helps.

* You can probably google 'compression sleeves' to see where they are sold.

Answer 9

It is always best to run on blacktop/tar roads if possible.  Blacktop, unlike concrete hardens to a certain point and stays that way.   Concrete on the the other hand is constantly getting harder day-by-day after it's poured, forever...

Of course, use discretion and watch out for vehicles!

Answer 10

Ouch. I feel your pain, literally.

Here are some things you can do to get rid of shin splints:

- Take anti-inflammatory medications such as Ibuprofen.

- Ice your shins when you get home

- Stretch well before you run

- Keep running!!! Its the best way to get rid of them permanently.

- Go to a running store and have them fit you for the best shoe for your feet

- Find an exercise that will strengthen your shins like toe points or walking on your heals.

http://www.wikihow.com/Prevent-Shin-Spli...