Shin splints

I just started running intervals and I am experiencing pain in the shins for about the first 5-10 minutes of running/walking. I exercise on a treadmill and on a 1% incline. Does anyone else get this? If so, does it go away with time? Know any good stretches for this?

Fri. Mar 31, 3:30pm

For interval runners that use IPod, something that will let you stop looking at the clock.

http://www.active.com/donate/tntntx/jeffwelch

Here's how to use it:

Download the file.
Unzip to your desktop.
Add the "Ding.mp3" to iTunes.
Create a playlist that you want to use.
Inside the "iTunes Runners Playlist" double click the "CreateRunnersPlayList.vbs"
Give it the name of the playlist you just created.
Give it the pattern you desire (ex 5,1:30 = Five minute run and 90 second walk).
That's it, you're now ready to take off! If your original playlist's name was "RunPlaylist" the new one will be "*RunPlayList", same name but with a * in front of it.
If you want to reset all the songs back to their original end time, double click the "UndoCreateRunnersPlaylist.vbs" and give it the name of the original playlist.

Friday, March 31, 2006, 3:56 PM

Stretching your calf muscle on a stair (drop one ankle off the back on hold, don't bounce) will help a lot.

A good strengthing exercise is to point and flex your foot while seated, or while standing with weight in your heels, just lift your toes off the ground quickly.

Friday, March 31, 2006, 4:54 PM

I found that I got shin splints when I didn't do enough stretching, or if I started walking too quickly too soon. You need to let the muscles warm up by easing into the quick walks, or you'll get the shin splints. (and boy, do they hurt! I felt like someone kicked me in the shins!)

Now that I incorporate about 10-15 minutes of pre and post workout stretches into my routine, I find that I rarely get shin splints. :-)

Friday, March 31, 2006, 11:52 PM

I heard that you are not supposed to stretch before a run. Is that true? I heard that stretching cold muscles is a bad thing.

Saturday, April 01, 2006, 2:17 PM

I have read this recently too. It is apparently better to warm up and incorporate motions similar to those you will be doing (like I do some good walking, and then knee lifts, leg swings and arm circles to warm up before running). Stretching after working out is then really good.

It is always better to stretch warm muscles than cold muscles.

Saturday, April 01, 2006, 5:56 PM

you may need new shoes. If you'red running frequently, you should replace your shoes every 6-9 months. Also make sure they are big enough

Monday, April 17, 2006, 11:19 PM

I suggest that you do warm up by walking for five minutes then stretch really good for about five to three minutes. Then slowly get yourself up to speed. Also make sure your shoes are in good condition. I was having shin splints when I first started at the gym. I found out that it was my shoes, they were not supporting my feet like they were suppose to. I changed to a different brand and a cross trainer and I don't get them as bad as I use to. You also may need to take some time to let the muscle heal. Take a day or two off and do something that is not having as much impact on those muscles, then when you start back, go slowly. The calf muscles are the slowest to heal and it may take some time. I also suggest taking Ibprofen (check spelling) before you start exercising.

Tuesday, April 18, 2006, 9:35 AM

I've also heard that the surface you run on can make a difference. But if you are running on a treadmill, that should not be causing it.

Tuesday, April 18, 2006, 9:51 AM

Actually, I think if you have a treadmill with out any padding or shock absorbers-- that could be pretty hard on your legs....

Tuesday, April 18, 2006, 11:09 AM

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