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Question

I used to run 1 hours every day before I got pregnant with my daughter. I tried picking it up again and everything was going great for about 2 weeks. This morning I woke up and my shins hurt so bad I couldn't run. I barely walked what I normally run. Does anyone know what would have caused that? Is it something I did wrong? Thanks in advance :)

Answer 1

Your body has changed after pregnancy (bone density, cartilage,etc)...you would have to introduce your body slowly back into running.  Shin splints in your case probably too much too soon.  Don't expect to be where you were at before pregnancy right away.  Start by running 3 days a week, slowly building up your mileage no more than 10% per week.  Cross train - walk, cycle, swim, yoga, etc.  This helps reduce injuries.

To treat shin splints:  Ice your shins for 10-15 minutes 3X/day after every activity.  Do some gentle calf stretches.  Massage you legs (great for circulation).

If your breastfeeding, make sure you are well hydrated, before during and after runs, and wear a proper sports bra (no bounce, high impact sports bra) to prevent from breast tissue stretching - aka sagging b*****s.

Good for you for getting back into shape, your child will grow up watching mom leading a healthy lifestyle and will do the same!  :)

Keep running...

Answer 2

Are you stretching? It is very important to stretch after a short warm up and after your run.

The invertals is a great way to get back into it. But, it might just take your body a little while to get use to it again.

Shoes are also very important. I know once my feet and shins start to ache it's time to replace my shoes - which is about once a year. I prefer Asics Gel shoes.

Answer 3

Congrats on getting back into running!!  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:)

Since you went through a pregnancy, your body has gone through major changes.  One of them is what happened to your hips.  After pregnancy, your running mechanics have now changed especially considered changes in the hips.

Now let's take a step back for a moment and look at the cause of shin splints. 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 4

it sounds like you have shin splints.  that could be from not stretching well enough or maybe you need new shoes.  i had shin splints this year during track and icing and stretching them and getting new gym shoes helped a ton

Answer 5

Ahhh yes....shin splints....it's most likely because of your shoes or the pause from running.  When I had to stop running for about 3 days, I got back on the track and my legs hurt like crazy....I believe that's because you're body's not used to just sitting around (idk what you were doing)

My shoes were always good but that may be another reason, your just getting back into your rhythm....however you spell it!

make sure you stretch tho!