Guest guest Posted November 25, 2006 Report Share Posted November 25, 2006 It's mostly a matter of doing too much too soon. If you increase your mileage more slowly and crosstrain with other types of cardio. It won't be nearly as bad as just jumping into lots of serious running. Some other tips - Make sure you have good running shoes that fit properly. Watch it with the hills. Adding a bunch of incline work too soon can wreck you. Warm up by walking or jogging slowly for 5-10 minutes before you tear into the fast intervals. Stretch after you workout. Try to start with soft surfaces like cushioned treadmill decks or soft running trails. Concrete sidewalks and asphalt streets are really hard on you if you're not used to them. Here are some lower body stretches: http://www.footankleinstitute.com/Stretch.html Note the anterior shin stretch where you put your toes on the floor behind you. You can also stretch and strengthen your shins by sitting in a chair and writing the alphabet in the air with your toes. :-) > > When I first started BFL a couple of years ago, prior to quitting, I > had started to get very painful shin splints. Initially, I tried to > run through the pain but it only exacerbated the problem. Shortly > afterwards and much to my frustration, I had to stop the jogging > outdoors and running on treadmill completely. It took well over a year > before the pain went away completely. > Since I started back on BFL a few weeks ago, due mostly to my fear of > shin splints, I decided to use an exercise bike primarily for my > cardio workouts. This is so boringgggggg to me that I'd now like to > try running on treadmill again and hopefully outdoors as well. I've > tried treadmill 2-3 times since and everything was ok but I am worried > the problem will return. Any advice as to how I can prevent it please? > Admittedly, I never really liked stretching probably because I never > really new what I was doing. > dea xx > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 26, 2006 Report Share Posted November 26, 2006 I have a girlfriend who swears by Yoga for her shin splints. She never gets them as long as she participates in 1 class a week. I found upgrading the cushioning in my shoes helped mine dramatically and I don't have these problems wearing shoes that properly match my feet (see an orthotist or podiatrist) and have plenty of cushioning. Good Luck! Jadey :-) Jade Ward SPOILT by J 0421 848 110 Shin Splints When I first started BFL a couple of years ago, prior to quitting, I had started to get very painful shin splints. Initially, I tried to run through the pain but it only exacerbated the problem. Shortly afterwards and much to my frustration, I had to stop the jogging outdoors and running on treadmill completely. It took well over a year before the pain went away completely. Since I started back on BFL a few weeks ago, due mostly to my fear of shin splints, I decided to use an exercise bike primarily for my cardio workouts. This is so boringgggggg to me that I'd now like to try running on treadmill again and hopefully outdoors as well. I've tried treadmill 2-3 times since and everything was ok but I am worried the problem will return. Any advice as to how I can prevent it please? Admittedly, I never really liked stretching probably because I never really new what I was doing. dea xx Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 26, 2006 Report Share Posted November 26, 2006 Thanks Renne. I switched my cardio to treadmill proper this morning, it was my first session of interval training. After having read an article about creative visualisation on your website last night, it wasn't long before I got to put the technique to use. After the first few minutes hitting my 9's I was imagining springs attatched to my feet and calling on the gods to turn me into Hamilton in Terminator 2. I think I did about three of the suggestions you listed below, so I have a bit of a way to go there. I talked to another trainer at my gym today and he told me that shin splints were actually tiny fractures in the bone. I'd never heard that before, but he mentioned getting proper running shoes and running on grass etc. I'm going to make an appointment with my doctor tomorrow to see if I can get a referral elsewhere. I've never used the cross trainer but I'm going to try it out for my next cardio session. The interval training was hard, when I came home I was thinking... ughhhhhhhh why am I doing this???? I felt very self conscious as well but just tried to block everything else out. Running at such pace doesn't allow one to think much about anything else anyway. Please let this be the week I get over my plateau!!! -- In bodyforlifewomensclub2 , Skwigg wrote: > > It's mostly a matter of doing too much too soon. If you increase your > mileage more slowly and crosstrain with other types of cardio. It won't be > nearly as bad as just jumping into lots of serious running. > > Some other tips - Make sure you have good running shoes that fit properly. > Watch it with the hills. Adding a bunch of incline work too soon can wreck > you. Warm up by walking or jogging slowly for 5-10 minutes before you tear > into the fast intervals. Stretch after you workout. Try to start with soft > surfaces like cushioned treadmill decks or soft running trails. Concrete > sidewalks and asphalt streets are really hard on you if you're not used to > them. > > Here are some lower body stretches: > http://www.footankleinstitute.com/Stretch.html > > Note the anterior shin stretch where you put your toes on the floor behind > you. You can also stretch and strengthen your shins by sitting in a chair > and writing the alphabet in the air with your toes. :-) > > > > > > > > > When I first started BFL a couple of years ago, prior to quitting, I > > had started to get very painful shin splints. Initially, I tried to > > run through the pain but it only exacerbated the problem. Shortly > > afterwards and much to my frustration, I had to stop the jogging > > outdoors and running on treadmill completely. It took well over a year > > before the pain went away completely. > > Since I started back on BFL a few weeks ago, due mostly to my fear of > > shin splints, I decided to use an exercise bike primarily for my > > cardio workouts. This is so boringgggggg to me that I'd now like to > > try running on treadmill again and hopefully outdoors as well. I've > > tried treadmill 2-3 times since and everything was ok but I am worried > > the problem will return. Any advice as to how I can prevent it please? > > Admittedly, I never really liked stretching probably because I never > > really new what I was doing. > > dea xx > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 26, 2006 Report Share Posted November 26, 2006 Oh that's interesting Jade. I did yoga when I was younger for awhile, I use to like it. I might try and see if I can find some classes. Thanks for the info and well wishes dea xx > > I have a girlfriend who swears by Yoga for her shin splints. She never > gets them as long as she participates in 1 class a week. I found > upgrading the cushioning in my shoes helped mine dramatically and I > don't have these problems wearing shoes that properly match my feet (see > an orthotist or podiatrist) and have plenty of cushioning. > > Good Luck! > > Jadey :-) > > Jade Ward > SPOILT by J > 0421 848 110 > > Shin Splints > > When I first started BFL a couple of years ago, prior to quitting, I > had started to get very painful shin splints. Initially, I tried to > run through the pain but it only exacerbated the problem. Shortly > afterwards and much to my frustration, I had to stop the jogging > outdoors and running on treadmill completely. It took well over a year > before the pain went away completely. > Since I started back on BFL a few weeks ago, due mostly to my fear of > shin splints, I decided to use an exercise bike primarily for my > cardio workouts. This is so boringgggggg to me that I'd now like to > try running on treadmill again and hopefully outdoors as well. I've > tried treadmill 2-3 times since and everything was ok but I am worried > the problem will return. Any advice as to how I can prevent it please? > Admittedly, I never really liked stretching probably because I never > really new what I was doing. > dea xx > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 27, 2006 Report Share Posted November 27, 2006 My husband gets bad shin splints if he runs more than 2-3 miles. He went to a podiatrist for his " terminally flat feet " and found that because his feet are so bad (and malformed), no shoe, insert, or prayer would eradicate the pain. The podiatrist basically said that unless he wants surgery, he has to keep the distances short and get good shoes (and perhaps inserts), but he will know when he's gone too far. I don't know what your feet look like, but it's something to think about if you have flat feet. -- Lindsey As for butter versus margarine, I trust cows more than chemists. ~Joan Gussow Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 30, 2006 Report Share Posted November 30, 2006 Hi Lindsey, Thank you for the info. I had heard something similar about flat feet (which I have) before, but for some idiotic reason I just dismissed the idea that those inserts would be of any benefit. I intially read your post a few days ago but I didn't want to reply until I had brought some new runners and had a chance to test them out. SO FAR, SO GOOD!!! There wasn't a great deal of shoe choices in my small town store, but I found a pair that seemed well cushioned, and comfortable as well. It's a bit weird getting use to the inserts and I haven't had a chance to try them running outdoors as yet, but I've done interval training on the treadmill twice since, and there has been a noticable decrease in impact and so far NO PAIN!!!!!!!! YAY!!!! I'm so thrilled. Thank you so much for penertrating my thick skull! dea xx > > My husband gets bad shin splints if he runs more than 2-3 miles. He went to > a podiatrist for his " terminally flat feet " and found that because his feet > are so bad (and malformed), no shoe, insert, or prayer would eradicate the > pain. The podiatrist basically said that unless he wants surgery, he has to > keep the distances short and get good shoes (and perhaps inserts), but he > will know when he's gone too far. I don't know what your feet look like, but > it's something to think about if you have flat feet. > > -- > Lindsey > As for butter versus margarine, I trust cows more than chemists. ~Joan > Gussow > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 30, 2006 Report Share Posted November 30, 2006 I'm very glad to hear that things are going better for you As a hip pain sufferer I know how hard it can be to be motivated to work out when I just " know " it's going to be painful! > > SO FAR, SO GOOD!!! > -- Lindsey As for butter versus margarine, I trust cows more than chemists. ~Joan Gussow Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 30, 2006 Report Share Posted November 30, 2006 I've had leg and feet trouble all my life. My ankles even roll out and sometimes fail to hold my weight. I'd used store bought inserts with moderate results for a long time. It was recommended - repeatedly - that I get custom made orthotic inserts for my shoes - but my mother had heard that the store ones were just as good, and custom ones are really pricy. So, I didnt get them. Till last april at least! I got them and I love them! My ankles have not rolled out once! I'm more stable on my feet. My knee pain decreased (oh and then I had the bright idea to take up running, which was my bad, lol). Although I shouldnt have taken up running - the first time I broke from a walk into a run in them I honestly felt GOOD. It was love. I wouldnt trade them for many things. I should have had these YEARS ago and my knees probably wouldnt be in the shape they are in. - > dismissed the idea that those inserts would be of any benefit. I > intially read your post a few days ago but I didn't want to reply > until I had brought some new runners and had a chance to test them > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted November 30, 2006 Report Share Posted November 30, 2006 Hi , I'm glad that the inserts have been effective for you,, it's such a relief to find something that helps. I hope that I will continue to have as equally good results as you appear to have had. All the best dea xx > > I've had leg and feet trouble all my life. My ankles even roll out and > sometimes fail to hold my weight. I'd used store bought inserts with > moderate results for a long time. It was recommended - repeatedly - > that I get custom made orthotic inserts for my shoes - but my mother > had heard that the store ones were just as good, and custom ones are > really pricy. So, I didnt get them. Till last april at least! I got > them and I love them! My ankles have not rolled out once! I'm more > stable on my feet. My knee pain decreased (oh and then I had the > bright idea to take up running, which was my bad, lol). Although I > shouldnt have taken up running - the first time I broke from a walk > into a run in them I honestly felt GOOD. It was love. I wouldnt trade > them for many things. I should have had these YEARS ago and my knees > probably wouldnt be in the shape they are in. > - Quote Link to comment Share on other sites More sharing options...
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