shin hurts after running, where the runners/jogger/powerwalkers at?

[OMEGA]

so runners how do i avoid this? i also get this when i workout my legs , someone told me to stretch but how do you stretch your shins?

[cashtown]

sounds like shin splints. you could be over-striding and landing on your heels too forcefully.

[gsxrjai]

WALK!!!





Mine use to hurt as well I was told its the shoes but after awhile it went away.. Im no pro but give it time if they are new shoes. I'll look up someother answers online (Runner Mag.)

As most people have already said, this seems to be a result of shin splints. In most cases, the best answer would be to rest and try again in a few days. However, you will also want to target the cause of this problem. Shin splints are typically caused by one of three factors. The first cause is your running form. If you tend to run "flat-footed", you will have a better chance of getting shin splints because you are putting more stress on your shins. Additionally, overpronating (rotation of the foot while running) is another part of your running form that could cause shin splints. The second factor is the shoes that you're wearing. Your shoes may be worn out, causing extra stress to be put on your shins. The final factor that may be causing shin splints is the treadmill itself. The constant pounding of your feet on the treadmill can cause shin splints. How can you prevent all of these causes? The first thing I would suggest is to get a new pair of running shoes. Try to find a specialty store. The employees will know more about your feet and what type of shoes you need. They can give you shoes to help you if you overpronate or run flat-footed. Once you get new shoes designed for your feet, I would suggest buying something for your treadmill. I don't know if such a thing exists, but I would suggest getting some sort of padding or even shocks on the feet of the treadmill. This will decrease the stress put on your shins and the pain should subside. For now, take some rest while you try some of these things. When you start running again, take it easy. Build yourself up to your potential slowly. This will prevent injury. No matter what, do NOT continue running with this pain in your shins. Often times shin splints develop into stress fractures, which can be both painful and annoying. If you'd rather not get new shoes, an alternative would be to use a stationary bike, swimming pool, or elliptical machine. I hope this helps

[bdubb]

Have to slowly build up to the jogging to allow your bones to get used to the impacts and stress.

[OMEGA]

sounds like shin splints. you could be over-striding and landing on your heels too forcefully.

WALK!!!

someone mentioned that, i have been trying different running techniques, you may be right about landing on my heel, according to one video i saw it was showin different landings for differnt running styles ex; jogger, runner, marathon , sprinter, half marathon, full, not sure what kind of runner i am



Mine use to hurt as well I was told its the shoes but after awhile it went away.. Im no pro but give it time if they are new shoes. I'll look up someother answers online (Runner Mag.)
well hell i used to run with bball shoes, until a few weeks now got me a pair of reebok hexride i think, not all that great, but dont wana pay 118 for shox, lady at foot action said i wasnt ready for shox :er::sad:

EDIT i ****ed up the quoting thing lol

[OMEGA]

stress fracture dont sound fun, btw thanks for the replies peeps

[OMEGA]

Have to slowly build up to the jogging to allow your bones to get used to the impacts and stress.

well i been back at it for about 3 weeks now but not reall consistent with my cardio, but is that possible to build your bones up to be acceptable to the stress?

[CaligoneTx]

U have to take it very easy if your body isnt use to it.

Even internal organs can be stressed by the up and down jogging motion if they aren't use to it. Patience and moderation...

[landon05]

When I was in the academy i had that shit bad... After every run I would get shin splits and it hurts like crazy... Coach told me it can be from running on the concrete,not having good shoes, or possibly my stride..


Either try stretching more, try better shoes, anything of those lines... But i know the feeling:sad:

[ormand]

2 words:

NEW BALANCE :nod: especially if you are wide-footed such as yours truly :hello: (I am 4E lol)

Goto Lukes Locker and get measured by people who know what they are doing :thumb:

[gsxrjai]

I have some 2yr old nikes I paid 40.00 for they work fine... better then my Puma "race car style shoes"...
www.asicsamerica.com
www.newbalance.com
www.pearlizumi.com

[OMEGA]

i think its the landing, i think im doing something wrong, heel to toe than up or land on front and bearly any heel?

[OMEGA]

I have some 2yr old nikes I paid 40.00 for they work fine... better then my Puma "race car style shoes"...
www.asicsamerica.com
www.newbalance.com
www.pearlizumi.com

what kind of runner are you if you dont mind me asking?

[OMEGA]

current shoeshttp://i.tsn.com/i/photos/20080805/93781.jpg
http://www.everyjoe.com/files/624/2008/12/reebok-instigator-hex-ride-thumb.jpg

[CaligoneTx]

All the stress from using the balls of your feel goes through that muscle and ligiments; that's why it hurts so much.

Ligiments when damaged take much longer to heal from being inflamed then a muscle does.

[gsxrjai]

I just do it to loss weight not at all a novice even... my sister in-law runners alot

[lanzer913]

it has to do with the pitch of your foot and the amount of pressure that is put on it.

and the best way to stretch around that area is to stand in place and rock up and down on ur toes. and IMO new balance are the top running shoes. i run every day

new balance makes shoe for pitch of feet and and for flat footed people and wide feet

[Helios]

Hell anyone up for a run at Memorial?

I been going every wed/thu/sat mornings around 9am.

Starting again from scratch so I can only run halfway, then pretty much walk the rest. I'm ****n weak.

[OMEGA]

Hell anyone up for a run at Memorial?

I been going every wed/thu/sat mornings around 9am.

Starting again from scratch so I can only run halfway, then pretty much walk the rest. I'm ****n weak.

ha man me to, id have to walk alot of that 3 miles, but memorial park is to far for me, there i guy on here who made a thread about memorial, hes there everyday i think,

[wever411]

I had shin splints bad in high school running cross country. Definitely rest, it won't just go away. I was told to do the opposite of calf raises to strengthen the muscle in front of the leg. Instead of raising your heels, you lift up your toes. Gotta have balance between the muscles between the front and back.

[OMEGA]

I had shin splints bad in high school running cross country. Definitely rest, it won't just go away. I was told to do the opposite of calf raises to strengthen the muscle in front of the leg. Instead of raising your heels, you lift up your toes. Gotta have balance between the muscles between the front and back.

now that sounds like a good tip, i have been working the calves pretty decent, never really did anything for the front of my shins, goin to try that, thanks

[bdubb]

, but is that possible to build your bones up to be acceptable to the stress?

Yes, your body (bones tissue, etc.) will adjust to the stress if you take it slow.


Not the same area, but Thai Boxers condition their legs through kicking heavy bags countless times over a long period. This builds their bones in their shins to take the added abuse as they progress.



***Note***Any MT people who say to use a rolling pin or bottle, examine your head, then QUICKLY find a better place to train***

[miraculous dan]

It may sound odd, but I used to get shin splints terribly and found that if I increased my pace slightly, it changed the way my feet were impacting the ground and I wasn't bothered by them anymore. Get a good pair of shoes and try running faster (and smoother).

[skmart2]

well, I've been power walking/jogging 3 miles 3-4 time a week for about 7 weeks now and some days my shins and the front part of my ankles kill! I've learned that rather than focusing on all these different stretches before I start out, I focus more on stretching my calves and while sitting flexing my feet towards me as well as pointing them away from me for a minute or two; begin my walk for about 3 minutes working up to jogging for 15 minutes then stop and really stretch. this seems to have helped me a lot. on days when I feel pain, I ice my shins for 15-20 minutes and do yoga the next day.

good luck and take it slow. you'll be running at a steady pace before you know it :)

[miraculous dan]

It may sound odd, but I used to get shin splints terribly and found that if I increased my pace slightly, it changed the way my feet were impacting the ground and I wasn't bothered by them anymore. Get a good pair of shoes and try running faster (and smoother).

Holy crap. I hope Mala doesn't see this :eek3:

[fuknrobert]

i'd bet money you're not wearing the proper shoe for your type of foot.

[fuknrobert]

*hint*
think "arch"

[OMEGA]

well, I've been power walking/jogging 3 miles 3-4 time a week for about 7 weeks now and some days my shins and the front part of my ankles kill! I've learned that rather than focusing on all these different stretches before I start out, I focus more on stretching my calves and while sitting flexing my feet towards me as well as pointing them away from me for a minute or two; begin my walk for about 3 minutes working up to jogging for 15 minutes then stop and really stretch. this seems to have helped me a lot. on days when I feel pain, I ice my shins for 15-20 minutes and do yoga the next day.

good luck and take it slow. you'll be running at a steady pace before you know it :)

yeah i think your the one that posted the 5k marathon deal a while back, i really wanted to , but i dont think i have been giving my shins rest like i should, even after a leg day , id still run the next day, i try to keep it a 1,5 mile run a day or other day, but lately i havnt been to consistent with my cardio

[skmart2]

yeah i think your the one that posted the 5k marathon deal a while back, i really wanted to , but i dont think i have been giving my shins rest like i should, even after a leg day , id still run the next day, i try to keep it a 1,5 mile run a day or other day, but lately i havnt been to consistent with my cardio

yep that was me :D

definitely give yourself time to heal up before getting back out there running. do you have access to an elliptical trainer or swimming pool on a regular basis? i would give that a try for a couple of weeks while you heal so that you don't skimp on your cardio

[shsu1k]

i just got back from a run and the part of my back leg beneath my calves are in PPAAINN! what is this?

[witchdoctor575]

i just got home from a 3 mile run with my new nike shox. i thought my new balance shoes were good.... the nike shox blow them away! anyone with hurting legs really need to evaluate their shoes. when i was trying to run in vans I got shin splints bad. do the right thing and get proper footwear

[ormand]

I bought new New Balance 1063 shoes yesterday (btw for anyone interested, NW Outlet NB Outlet Store has 25% off entire purchase, with 2 purchases til 10/1/09...like sneakers and socks).

http://www.nbdetroit.com/images/1063.bmp

While I am not a runner, I can say they make a huge difference compared to my new-looking-yet-no-support-anymore-and-5-month-old New Balance Shoes. The only thing I did with them today was walk and bike but I am anticipating that when I use them for the usual leg exercises (calf raises, squats, lunges, etc), I should no longer experience the 'slipperiness' I felt in my old shoes. I had a mild food injury last week during standing calf raises on squat bar (315lb), and my right knee was a lil achy...that's when you know it's time for new shoes :thumb:

[ormand]

Oh I'd love to wear Nike Shox...I hear great things about them...but I have very wide feet (9 1/2, 4E) so I have no choice but New Balance. I do like NB a lot though...I just find there model lineup confusing (can't tell whats the difference between each shoe) and there styling a lil boring.

[shsu1k]

i should tryi running in my shox. lol

[witchdoctor575]

Oh I'd love to wear Nike Shox...I hear great things about them...but I have very wide feet (9 1/2, 4E) so I have no choice but New Balance. I do like NB a lot though...I just find there model lineup confusing (can't tell whats the difference between each shoe) and there styling a lil boring.
my new balance are very comfy, i bought them for clinicals though, I didn't want to tear them up with running. I got the nike + so I can keep track of mileage and shit with my ipod. but your right, they are very narrow shoes, if my foot was any wider I would not be able to use them either.

[fuknrobert]

i just got home from a 3 mile run with my new nike shox. i thought my new balance shoes were good.... the nike shox blow them away! anyone with hurting legs really need to evaluate their shoes. when i was trying to run in vans I got shin splints bad. do the right thing and get proper footwear


:nod:

[Pre-K]

Have to slowly build up to the jogging to allow your bones to get used to the impacts and stress.

In the meantime, try running bleachers/stairs... it tends to take some of the stress of the shins, and still works the calves.

[dnix600]

Go to Lukes Locker, and get fitted for the RIGHT shoe for YOU. Just because a shoe works for someone else, doesnt mean its going to work for you.

[ormand]

Go to Lukes Locker, and get fitted for the RIGHT shoe for YOU. Just because a shoe works for someone else, doesnt mean its going to work for you.

:thumb:

Lukes Locker is a great place to get fitted

[OMEGA]

so heres my update, been a while since i made this thread, the only way i got over those damn splints were jogging 4 times a week on an unleveled path, such as along the shitty buffulow bayou, which has stairs , and hills and what not. ran about 1.5 to 2 miles, resting fri sat n sun. i still get minor soreness but no outrageous pains and the go away with in minutes now. good luck to any one else out there with similar problems.

[tkblank]

It may sound odd, but I used to get shin splints terribly and found that if I increased my pace slightly, it changed the way my feet were impacting the ground and I wasn't bothered by them anymore. Get a good pair of shoes and try running faster (and smoother).

This may be due to the fact that running faster caused you switched to a form of running called "Pose running".

There are tribes in multiple parts of the world that use a form of hunting called Persistence Hunting. This is where a man or group of men will literally run down wild game, tiring them out.

During the persistence hunt an antelope, such as a kudu, is not shot or speared from a distance, but simply run down in the midday heat. Depending on the specific conditions, hunters of the central Kalahari will chase a kudu for about two to five hours over 25 to 35 km in temperatures of about 40 to 42°C (104 to 107°F). The hunter chases the kudu, which then runs away out of sight. By tracking it down at a fast running pace the hunter catches up with it before it has had enough time to rest in the shade. The animal is repeatedly chased and tracked down until it is too exhausted to continue running. The hunter then kills it at close range with a spear.

How do they do this? Pose running.

Regardless of whether you believe in evolution, humans are still adapted to using their bare feet for walking and running. Our spine, our joints, everything used for running or walking are in the perfect position to distribute energy caused by an impact of the foot as evenly and safely as possible. Pose running is the most natural position for one to run in, which is why the injuries related to running dramatically decrease when one runs in pose form versus a more traditional form.

When you are running, you should lean forward. If you are standing still, you will probably fall on your face. But if you are in motion, you are using gravity to help pull you forward--constantly falling, but using your legs to prevent your angle from changing. You should begin pulling up on your legs before they even hit the ground. Your leg will hit the ground due to gravity, you are just decreasing the amount of energy needed to lift the leg back up. Most importantly, you should be running on the balls of your feet, with the ball of your foot landing beneath your center of mass instead of in front of you. This is probably the most important aspect of Pose running. If you run on the balls of your feet, the rest happens pretty naturally.

Unfortunately, most people have running or training shoes with large heels. This may hurt your stance while Pose running, but it shouldn't create too much of a hassle. I use some New Balances with a pretty significant heel, but I make it work.

Actually, those people who run in the ugliest shoes in the world swear by Pose running since their shoe does not really effect their natural posture at all as it is basically just a foot cover. These are what I'm talking about:

http://www.lugaluda.com/wp-content/uploads/2009/07/fivefinger-shoes.jpg

Here is a good story BBC did on this method of running:
YouTube - Running Technique: BBC's Tomorrows World on Economical Running with the Pose Method

And finally, here is the website of the doctor who "invented" (researched) Pose running for the first time. It has quite a bit of good information on the subject if anyone wants to look into it further.

http://www.posetech.com/

[coojo]

or if you want something that doesn't look quite as ugly as the vibram, you can look at these. I'm just trying to read more about sizing before I buy mine, apparently some people have had problems with that

http://www.extremeoutfitters.us/feelmaxniesa.aspx

http://www.extremeoutfitters.us/images/products/detail/Niesa.png

[OMEGA]

man those look like they wont solve anything, i actually run in some service boots now as well aas the shoes i posted a while ago