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Running and shins
What am I doing wrong if when running on a treadmill, my shins hurt? I have proper shoes and have run in the past. I have taken the last couple months off. Could it be the incline or just my body getting back into running?
Wed. Jan 3, 6:34pm
What incline do you run on? I was told to have it at 1-2% as 0% is like running down hill.
Wednesday, January 03, 2007, 6:46 PM
1.5-2.0 is that too high?
Wednesday, January 03, 2007, 10:30 PM
Sounds like you have shin splints. I used to run track and at the start of the season half of us would get them!! It's usually casued by a sudden increase in the distance or intensity level that you run at. Look it up online--there's lots of information on the web about preventing and treating them. :)
Wednesday, January 03, 2007, 11:37 PM
I have this problem as well. I thought I had good shoes but as soon as I got new ones from a running store that evaluated how I ran I noticed a huge improvement, actually the pain bacisally went away. Now I am trying to run longer and the pain is back. Taking it easy for a while should help. Ease yourself back into running. I make sure I give myself recovery days. If I want to exercise everyday I do something low impact every other day. Also being good about stretching my calves on a regular basis has helped a lot. I know how frustrating this can be. It's hard to hold yourself back when you feel like you can do more but when I run through the pain it just gets worse. I suggest the website coolrunning.com to learn more. Good luck! I hope your shins start feeling better!!
Thursday, January 04, 2007, 5:16 PM
Another thing-- don't just jump onto the treadmill and start running right away-- I found that when I walked long distances, I would get shin splints if I started walking too fast too quickly. Instead, start at a slow pace to let your muscles warm up (about 5 minutes), THEN, stretch and do your running. It should help a lot!
From what I understand, it can actually be more harmful than helpful to stretch BEFORE warming up-- walk to get the blood flowing and muscles warmed up and then stretch and you will find yourself feeling better afterwards.
Thursday, January 04, 2007, 5:27 PM
Thanks for all your comments. They are so helpful!
Thursday, January 04, 2007, 6:14 PM
To stretch your shins, stand up straight with both feet on the floor shoulder width apart. Lift the front of your foot up while keeping your heel on the floor. Do both sides. Then stretch your calves by doing the opposite; stand and lift your heel so that your weight is on your toes. Both should keep that area strong and prevent pain.
Thursday, January 04, 2007, 10:33 PM
run on the balls of your feet!
Many people pound along, heel-toe, heel-toe. But if you run a bit like you're barefoot - placing the ball of the foot first, and rocking down - it is less shock on the whole system. Think of running like a dancer, where you are conscious of where you place each step, rather than letting your mind drift to where you bang along on your heels.
Friday, January 05, 2007, 1:54 AM
Be careful not to run on your toes too much though-- that can lead to Plantar Fasciitus. (pain in your heels due to the shortening of your achilles tendon).
Either way, stretching will help.
Friday, January 05, 2007, 9:54 AM
Another really great stretch for your shins, that works great with a treadmill, is, stand on one side of the treadmill so that your toes are on the treadmill and your heels are hanging off. (Hold onto the handles for balance). Lower one heel until you feel the stretch, and hold for 10-20 seconds. Then switch.
Friday, January 05, 2007, 11:33 AM
Isn't that a stretch for your calf muscles and ankles? I thought the shin area was in the front of the leg under the knee, and it is bone,....and you can't stretch bones.
Friday, January 05, 2007, 12:05 PM
There is a muscle in the front lower leg called the tibialis anterior. To stretch this muscle you would point your toes towards the floor. It helps to warm this muscle up but pointing and flexing the toes. You will also want to stretch the calf muscle as well as tight calf muscles and a weak tibialis muscle can cause pain. Striking more towards the mid foot area should also help.
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