Shin pain from starting to run?

Question

I've just started running at the gym as part of my cardio. I usually do the rowing machine, bike or elliptical, but I wanted to try and get into running.

The other day I was jogging no problem, but yesterday I started feeling pain in my shins, which Im assuming is shin splints, and had to stop.

Is there anything I can do to ease into running or any exercises to do to strengthen the front of my legs so that I dont get so sore after running only a couple of minutes?

I think I could really start enjoying running, so I dont want to just give up on it and go back to the same routine as before.

Answer 1

biking, elliptical, and rowing are very very low impact on any of your joint and they are really great ways to warm up for running. The chances of you having shin splints after only 1 or 2 days of running are slim to none. First of all I would go to a good shoe store and before you asked anyone for help I would ask the worker some questions to make sure they know what they are doing (some shoe stores will just hire high school or college students that don't have any experience) ask what kind of running experience they have and than this question always lets you know if they know what they are doing...say what kind of shoe would be good for running on pavement. They will than pick up a shoe and say this is good. Immedietly turn the shoe over and look at the waffles on the bottom. If they are small waffles walk away that person doesn't know anything. If they are large waffles they know what they are doing (small waffles are good for grass because they offer more traction but if you use them to run on pavement they will wear down really fast whereas large waffles won't) If the worker knows what they are doing than tell them where you will be running and how much you will be running and they will help you find a good shoe. One last thing about getting shoes buy them in the afternoon because that is when your feet are the most swollen. If you buy them to early in the morning they may be to tight when you put them on for a run in the afternoon.

Also stretching your calf muscles are a must, try this: Stand with your feet about shoulder width apart, than point your toes in towards each other and bend your knees. and here is another one. Stand about 8 inches away from a wall, again point your toes in towards each other than while keeping your legs straight put your hips against the wall.

Icing is always a good idea, ice when you get done working out and again before you go to bed. Also to help out fill a bathtub with warm water and sit in the tub for a little while. To massage your shins take your thumb nails (the whole nail not just the tip) and place them on each side of your tibia and just run your thumbs up and down the sides of the bone while applying a little pressure.

Lastly taking an anti inflamatory would help a lot. Advil is great but if that doesn't work try a different family of anti inflamatories such as Aleve.

I put some helpful links at the bottom take a look at them for some more help. I hope this helps, good luck

Answer 2

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It's hard to imagine you feeling shin splints after but one day of running.  Be that as it may, you may find some info and answers at the web site below.  From personal experience:

-be sure that you are wearing running shoes that match your running style and feet.  Go to a running specialty shop, if you haven't already, talk to the folks about your shins.  If they have the equipment, they should be able to do a gait analysis.  Listen to their advice as they match shoes to the way YOU run.

-stretch your calf muscles, gently, slowly, before running.  By doing so, you take some of the pressure off the front of your leg.

-go to a sports store, in our area we use Sports Authority, and look in the 'wrap' section.  My daughter used to experience severe shin splints at the start of every XC season, and found by wearing the wraps she not only reduced the pain but speeded up the healing process.

Regards,

Phil

Answer 3

If you are getting shin splints here are a couple of suggestions . Get a really good and comfortable pair of shoes and run on a artificial surface like a track or anywhere that is not hard surface like a road or a gym floor .

I hope this helps you and good luck . You are definitely right , running can be very much fun and useful

Answer 4

yes. place your toes on a step and extend down as far as you can, and then extend up. it will help the muscles

Answer 5

this isn't an answer, however i get it almost every time i do any running whatsoever so i to would appreciate it if someone could answer

Answer 6

Good for you.  Start by going to a running specialty store and get fitted for proper shoes (to fit your foot type, gait, pronation, etc).  Not all runners are treated equally, some runners have narrow feet, wide, flat arch, etc.  Sore shins is very common to new runners, your muscles are working in different places and this will ease up in time.  Also, make sure when your running, take smaller strides, this will take some strain off your shins and knees.  After your run, ice your shins for 10-15minutes 3X/day and take advil if needed.

This will take any inflamation down.  Take rest days, every other day, this will help repair and restore your muscles.  The key is to not to do too much too soon.  Try running for 5minutes, walk 1, repeat 5 times (this will give you about a 1/2 hour of running). Do this for 2 weeks before extending your running times. Following weeks add a minute per week (or more, listen to your body, if you can do more add 10% per week).  Shorten your walk breaks and eventually you will be running for a 1/2 hour straight. Play around with what works best for you.  (example:  walk 2 minutes, run 3, or walk 4 minutes run 1 minute, and gradually build your endurance from there.)  Don't get discouraged.  You will be able to run 5K in no time.  Get advice from your local running store, most are runners that work there, may even have a running club or clinic.  Join them.  Its fun and very social and you learn alot.

Here is a great link for beginners, check out injury prevention, training and motivation:

http://www.runnersworld.com/channel/0,71...

Good luck and keep it up :) !