A question for the jogging freaks.

[FrustratedUser]

I inteneded to start running today.

After around 2 mins the front of my lower legs starts hurting like mad. I tried running even if I have never been able to run any distance without this pain. I have no idea why it hurts.

Anyone here know why this happens?

 

[fatbaby]

well make sure you stretch before you run

 

[UNCjigga]

Ahh yes, Beginner's Shin Splints. Get used to them...they're worth it in the end (and if you keep up your regimen you won't have to deal with them for too long...but don't expect them to be gone in a week...)

Stretching does help...and make sure you've got the proper shoes and socks.

 

[Skel]

Like he said, stretch... and don't be afraid to start by walking... build up some muscle there before you start to push yourself too hard...

 

[TLfromAI]

It does hurt but it kind of feels good at the same time...keep at it and you won't be worrying about it soon enough.

 

[MrsHoneybee]

It's best to stretch before you go running.

 

[zippy]

Are you running on the road? Do you have good shoes for running?

Shin splints are the worst. I tried doing indoor track for my HS two years ago. Within three weeks I had shin splints, I did another two weeks of it before quitting except instead of running I got my cardio on an elliptical trainer. I think I had shin splints in about two weeks but ran anyway for another week. It was horrible - they were in pain for another two to three months.

Perhaps I didn't stretch enough to top off the road running and lack of proper shoes. The shoes though, not really my fault, I couldn't find a pair that were comfortable and fit (I have a narrow heel but the rest of my foot is normally sized) so I wore a pair that felt good. Didn't work out too well though.

Never had that problems when playing other sports a lot for long periods of time so I would guess it was mostly due to the road training. Oh yeah, it was also winter too (indoor track = only the meets are indoor) so my muscles were naturally tighter.

Damn that sucked...

 

[LongCoolMother]

those are definately shin splints.

are you running on hard surfaces like concrete? try running on dirt, or grass. shin splints will affect almost all beginning runners. take them a little at a time, and slowly they'll go away as you get stronger. basically its the calf tightening up and pulling hard at the shin muscles that are much weaker.

make sure you stretch. taping and help a lot (tape calf muscles) and getting a compression sleeve can help a lot. but id just recomend you take the pain and let it gradually go away over time.

for the mean time, try staying off harder surfaces.

 

[FrustratedUser]

Thanks for the replies guys.

Problem is that the pain makes it impossible to run. Is there any exercise that can strengthen the apropriate muscles causing this?

 

[vi edit]

Originally posted by: FrustratedUser
Thanks for the replies guys.

Problem is that the pain makes it impossible to run. Is there any exercise that can strengthen the apropriate muscles causing this?

Yep.

All you have to do is stand with one foot out a little further than the other. Take the foot that is out a little further and just start moving it up and down real quick while keeping your heel planted on the ground. Do it fast enough, and long enough that it burns so bad that it hurts. Once it gets to the point where you can't take it, stop and switch to the other foot. Repeat the process.

Do this three times before you run. Do it 3 times again after you run. After a few weeks of it, shin splints are nothing but a distant memory.

 

[LakerGod]

Man I hated shin splints. The pain stayed with me throughout the day. If you insist on running, run on a soft surface like grass.

 

[FrustratedUser]

Originally posted by: vi_edit

Originally posted by: FrustratedUser
Thanks for the replies guys.

Problem is that the pain makes it impossible to run. Is there any exercise that can strengthen the apropriate muscles causing this?

Yep.

All you have to do is stand with one foot out a little further than the other. Take the foot that is out a little further and just start moving it up and down real quick while keeping your heel planted on the ground. Do it fast enough, and long enough that it burns so bad that it hurts. Once it gets to the point where you can't take it, stop and switch to the other foot. Repeat the process.

Do this three times before you run. Do it 3 times again after you run. After a few weeks of it, shin splints are nothing but a distant memory.

I am not sure I understand what you mean.

 

[vi edit]

I ran on asphalt 6-7 days a week, 300+ days a year for 6 years without a shin splint. Replacing your shoes before they break down and doing those exercises I mentioned will keep shin splints at bay.

 

[pillage2001]

Originally posted by: FrustratedUser
Thanks for the replies guys.

Problem is that the pain makes it impossible to run. Is there any exercise that can strengthen the apropriate muscles causing this?

I used to have that while I was taking a physical health class. The pain just went away after a few weeks of walking. You'll get used to it. This is what you get when you sit too much in front of the pc.

 

[vi edit]

I am not sure I understand what you mean.

Sit down in a chair. Tap your foot. Now stand up and do the same thing, only faster and long enough that your shins burn. Switch feet. Repeat 3x.

 

[charrison]

Originally posted by: vi_edit
I ran on asphalt 6-7 days a week, 300+ days a year for 6 years without a shin splint. Replacing your shoes before they break down and doing those exercises I mentioned will keep shin splints at bay.

Get good arch support as well. I was getting shin splits because one of arches was lower than the other.

 

[FrustratedUser]

Originally posted by: vi_edit

I am not sure I understand what you mean.

Sit down in a chair. Tap your foot. Now stand up and do the same thing, only faster and long enough that your shins burn. Switch feet. Repeat 3x.

Doing it now. Daumn it hurts! And it feels just like running.

Thank you for the advice anyway.

 

[vi edit]

Doing it now. Daumn it hurts! And it feels just like running

It's not harmful, you just have to keep doing it every day. It's much easier to condition those muscles this way than it is by the high impact stress of running.

 

[FrustratedUser]

Maybe I should do this for a few weeks before running again. Because running with this pain is useless. I can run for 1/4 mile, that's it.

 

[vi edit]

Another suggestion is to do the exercises and to walk for a while instead of running. Some people may disagree, but it's my belief that running really slow is actually more harmful on your body than a brisk walk. It's unneccessary impact and your form is terrible.

When you are out and about observe a person at a brisk jog and somebody who is not running fast....at all. More times than not the person running faster has their arms tucked in tighter, their legs are moving up and down, and their posture is good. Now look at the person going out for the leisurely jog - arms and legs are flailing all over, their feet are pointing in all different directions, and they just look awkward. They aren't fluid looking and just look outright clumsy.

It's in my opinion that these people need to be walking and working out in a gym before they need to be running. Build up some muscle and some endurance before you go out and try running. Hit some low impact exercise machines like elliptical trainers and exercise bikes.

I know everyone has to start somewhere, but it's just in my experience that these people out there doing 10 minute jogging miles are actually putting unneeded stress on their bodies.

 

[FrustratedUser]

That is the reason I do mountainbiking.
Biking is less harmfull for the knees. Problem is I can only do this on weekends because it gets to dark to soon here.
Figured running would boost endurance a bit and burn some pounds.

 

[johnjohn320]

Shin splints-do all kinds of toe-touching stretches, spreading the legs, etc. Stretch around your ankles too.

I'm not a jogging "freak" per se, but this seemed to work for me.

 

[Angrymarshmello]

What exactly is a shin splint? I suck at running/jogging so I've probably had one, I'm just not familiar with the term (I jog/run on a total of about 3.5 miles 3 times a week now)

 

[vi edit]

Originally posted by: RagingBITCH
What exactly is a shin splint? I suck at running/jogging so I've probably had one, I'm just not familiar with the term (I jog/run on a total of about 3.5 miles 3 times a week now)

It's really a generic term. It's *usually* one of two things. The less severe of the two being inflamed and cramping muscles across the front of your tibia(shins). The second being hairline stress fractures of the tibia itself. The first usually leads to the second if not treated.

Your muscles absorb a lot of the stress and shock of running when they are healthy. When they get inflamed and fatigued they stop absorbing a lot of that shock and your bones start soaking it up. It's when this happens that you start developing stress fractures.

 

[Angrymarshmello]

Originally posted by: vi_edit

Originally posted by: RagingBITCH
What exactly is a shin splint? I suck at running/jogging so I've probably had one, I'm just not familiar with the term (I jog/run on a total of about 3.5 miles 3 times a week now)

It's really a generic term. It's *usually* one of two things. The less severe of the two being inflamed and cramping muscles across the front of your tibia(shins). The second being hairline stress fractures of the tibia itself. The first usually leads to the second if not treated.

Your muscles absorb a lot of the stress and shock of running when they are healthy. When they get inflamed and fatigued they stop absorbing a lot of that shock and your bones start soaking it up. It's when this happens that you start developing stress fractures.

Ahh, thanks for the info vi. I don't believe I've ever had one then. Maybe I have but I probably confuse it with just my legs being tired