Shin Splints
So i used to run a lot a few years ago and remember that whenever i would stop for awhile (over a month) and then started back up again i would get shin splints for a little while. Although it usually only lasted a week or so. Well in preperation for my upcom cycle that will start about 3 weeks from now, i started adding 20-30 minutes of running on the treadmill after lifting to try and trim off a little excess BF. I started addin this cardio to my routine about 3 weeks ago and as usual i started getting shin splints. The wierd thing is that its been 3 weeks now and they havent gone away nor got any better at all. I was just wondering if any of you guys had some tricks or remedies to help this problem? Its still pretty painful to run and i fear that once i start putting on weight it will only get worse. I really dont wana puss out and start using the eliptical but at this point if it doesnt start to get better soon then i may have to. Any help would be much appreciated.
- Bookmark
- 0
- 0
zewirow row row your boat..
naguib123i have the same problem and went to doctors for three years for it. what happened to me is i continued to run through the pain and the my shin splints turned into stress fractures. the problem is in the muscles and their balance. for example if your putting to much stress (shins) on one muscle because all your other muscles in your legs are underdeveloped then you will get shin splints. the only way i got past it is doing this. you have to do other exercises than running to develop or strengthen those muscles. and in physical therapy all they made me do is the stationary bike and the stair master.
here is my program and i never gotten shin splints so far
stretching before for 10 min
warm up with the stationary bike for 10 min (quads and inner quads)
then stair master for 10 min (for glutes and hamstrings, and quads)
treadmill for 30 min (add 5 min each week)(taper up with the speed slowly then cool down)
treadmill cool down 5 min.
cross ramp for 15 min ( for a cool down and calves)
you have to rest until the shin splints are gone, then try it again. do cardio 6-7 days a week, do running 5 days a week (max). remember stationary bike and stair master will help. You cant beat yourself ( i know how it is), just do what u can and start slowly, next thing you will be running marathons
BigSweazThanx bro, i used to do this cycle where i did, a mile on the treadmill, then a mile on the bike, and then i mile on the stairmaster. Maybe ill start doing that again to condition the other muscles a little more.
Stairmasters Burns lots of fat quickly.
BigSweazThanx bro, i was also thinking in that direction. Stairmaster is a lot less pussy than the eliptical.
I tell ya what.....those stairs kick my butt! I do em for cutting. 15mins on level 6 is my starter...i got to 45 after two Weeks. 45mins is around 400cals i believe. Bring a towel....lol
BigSweazHey bro, just thought id give you an update on the shin splints. So i did legs today and during my workout was contemplating what i was gana do for cardio instead of running. Well when i was done with legs i decided to just get on the treadmill and see how the shins felt. I started off walking and then went to a slow jog and really started evaluating how i was running and how my form was. I slowly upped the speed and just really consentrated on keeping my back straight and properly rolling my foot from heal to toe as i ran. Man ill tell you what, while focusing on my form didnt aleviate all the pain because my shins were still a little soar, it did improve it by at least 80%-90%. It was great. Im sure now that i am running properly that they will be able to heal and i will be able to keep running. Thanx for everyones input on this issue!!!
That's what I use but I do sprints. 2 minutes on level 6, 1 minute on level 13 with a 12 pound weighted chest vest just for fun. Top that. Lol. Jk
taping them will get rid of some of the pain, played soccer and rugby most of my life and had to daily, its a pain in the ass but works, just the compression makes it feel better
AnonSwitch to ellptical bro. And do it with "barefoot" shoes, completely changes the effect.
BigSweazThanx bro, i just cant see myself switching to the eliptical. I've been an eliptical hater for awhile now so now i cant switch just due to spite haha. We'll see, if it gets bad enough i may have to.
AnonI would have agreed with you prior to trying elliptical with barefoot shoes....Now I love it. It is much easier on your joints and I get a better workout from it. And I used to be an endurance athlete, so running used to be my drug of choice. Just try it.
here ginger dog get the fuck outta here ' cant ya see im needin 1+
Anonlol wtf? karma whore:-)
My whorein worked pal just needed that one :-)
Anoni knew you would get it:-)
yeah now i feel all warm and special
i went on lazy bulk for way to long pal when i started back doin cardio the shin splints killed me even when i walked for more than 10 mins it got me ' if you have a beach near by run their i never looked back ' i can run treadmills or on the road now no problems and i put it down to the soft sand ' gonna bulk now and leave out the cardio ' but when the time comes il start back on the sand for couple weeks ' thats one painful bitch to put up with ' shit would cripple ya '
BigSweazThanx for the input bro, no beaches here tho. Just hot barren desert for miles and miles.