My last few treadmill workouts I have noticed discomfort, not pain..... on my shins. It's only as I'm warming up, not during or after.So tonight I took it down a notch with my speed. Anyone have an idea what's going on? Are my 44 year old legs giving out? Should I warm up longer or just work through it?
Appreciate any ideas, thoughts and/or recommendations. K
Do you stretch well before getting on the treadmill? I have problems when I forget to stretch everything before I work out.
Glad it is not pain.
If you are feeling pain now, best to do something else, like the bicycle to alleviate that pressure - then go back to it, stretching well beforehand. Someone very close to experienced something identical but continued on and they were in fact shin splints.
I had shin discomfort last week, because I want to run for my HIIT.
I gave it a few days, and I am going to try tomorrow.
But, one thing I noticed, if I have been sedentary for a long time, my shins get sore no matter what when I go hiking, or speed walk any distance.
For me, it just goes away, after a regular/consistent activity.
I will report back here tomorrow after my run.
"What you put in, is what you are going to get back."
Ice, Ice, Ice!!! Freeze some dixi cups of water and rub them up and down your shins! Do not run again until there is no pain or you will be very sorry! Shin splints are horrible!!! I learned that by stretching my calf muscle really good (for 10-15 minutes before running) It helps with shin pain. When you calf muscle gets tight it pulls on your shins and causes inflammation. Also make sure you have a good running shoe that absorbs the inpact and replace them every 6 months.
I eventually switched to doing my HIIT on the elliptical because of my shins.
Make sure you are STRETCHING YOUR SOLEUS (not just your calves) before and after you work out. You'll know when you are stretching it correctly, because that pain is almost immediately alleviated and if you do it every time, the pain should stop. A trainer at my local gym also told me that a having some calcium about 30 min. before a workout helps, but I haven't tried that.
Speaking from personal experience! That's just my suggestion.
"The joy of life is the fruit of discipline" -S. Randall
What is/are shin splints anyways?
What type of stretching should I be doing, where are my soleuses?soleusi?
I plan on getting new shoes this weekend- what are everyones favorite brands?
you know, I really enjoy running, but for some reason whenever I get onto a treadmill, it fatigues and makes my shins sore, too. Not when I run outside, though, hmmm.
So, I started being very concious of my running technique after listening to a show on NPR about world-class runners in Kenya and how they run barefoot, etc.
Imagine you are out for a jog....hitting heel toe as you go...then you come to a traffic light and have to wait for a few cars before you can cross the street. That light, jogging-in-place, balls of feet hit first, then the heel action is what I try to do on the treadmil. It works amazingly, and also lass stress on the joints and skeleton and actually poises your foot and ankle for a "spring back" action that is quite efficient. Try giving it a go next time, after a nice long warm up, or better yet, switch over to this technique when you start to feel that tightness in your shins and it is a welcome break for sure!
I went and got some last week, the store said Asics were the most popular so I spent the money and LOVE them!
Told hubby we are getting him some too and I am gonna get anther pair soon. No more cheap payless shoes for workouts here, there really is a difference other than price and style.
I like 'em better than my old New Balance ones too, but those were also cheap shoes comparable to Payless prices.
Be careful not to get the ones that are supposed to give your legs a workout while you walk/run.
one good soleus stretch is to stand, hip width apart, then take a big step forward and bend the knee you stepped leg to 90 degrees (don't go below that), like you are doing a calf stretch. Then, after you feel the calf stretch, bend the back knee in slightly, keeping you front leg at 90 degrees and your heels planted. You should feel a stretch through your achille's heel and lower calf; that's your soleus. There are several other good ones but this was the easiest to describe.
Hope it helps! This stretch and hip stretches are what keep me from getting that too-sore-for-walking feeling.
Shin splints can occur from several different things. Above several people have mentioned stretching the calves (gastroc and soleus). The reason that's a common intervention is because sometimes there is a muscle imbalance that develops between the front of the lower leg muscle (tibialis anterior) and the back of the lower leg (calf) muscles.
The 'calves' get stronger then the tibialis anterior so the thought is to stretch them, which makes sense. BUT, don't overlook strengthening the front of the lower leg muscles. The movement is called dorsiflexion (like when taking the foot off the gas pedal). Perform that movement and add resistance however you like; off a step, add a weight or resistance band, etc.
how you are striking the ground is a good point. Contacting the heel first happens in walking, but should not happen with running. If you are 'heel striking' first then there is a risk of a stress fracture. If you do a websearch for Damien Howell physical therapy or newsletter you may find good articles to speak to this topic.
Kevin Ford, PT
Thanks so much everyone! All the info is so helpful.
Throughout the past few days I've been stretching as advised.(I think I have soreness from it...lol but different feeling from the original shin thing)
I went outdoors for HIIT instead of treadmilling for a change of pace.(I may have discovered a hidden Inner Runner I didn't know existed,too)
I bought new running shoes today on sale at Big5, $75 AsicGel DuoMax for $50! Wow...cushioned comfort...I may be in love with shoes.
It is awesome learning about my body and abilities I didn't know I had and finding so many brilliant, helpful online friends..until BFL!
Kevin - Thanks for the useful knowledge on the "Dorsiflexion" exercise!
I am definitely going to try it out!
Thanks for sharing such useful information. This is invaluable information that every runner needs to know.
I use to get them horribly bad.......walk back wards on the treadmill
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