Runners, Trainers, Docs!! Need help w/ shin problem?

Question

I am trying to get back into shape. Walking, working up to running again. However, within 10 - 15 minutes of walking, even on a treadmill, the muscles along my shin (tibial anterior or some such) get very sore. It feels like a cramp or tightness in the muscles of both legs.

I have been told to strengthen those muscles, stretch them and use orthotics. Any ideas?

Thanks

Answer 1

You need shoes that match your feet. Try a higher end running store for advice. I'm not sure where you live but www.gazellesports.com is our local source for just this type of thing.

Answer 2

I've always felt that orthotics were a poor substitute for a good pair of shoes. The way we walk and what we walk in can affect everything - especially our knees.

1. Stretch well before starting out, don't overdo it, keep a schedule so atrophy doesn't get ya, and take an anti-inflammatory like ibuprofin (Advil) or aspirin about an hour *before* you head out. Stretching ideas can be found anywhere.

2. New Balance makes excellent shoes to treat specific issues. You'll can find suitable model suggestions here: http://store.nbdelaware.com/merchant2/merchant.mvc?Screen=CTGY&Store_Code=SNB&Category_Code=8FP

It's extremely important that you have shoes designed for walking or cross-training right now because they're made differently and offer better support than regular sneakers. Go to a New Balance store to get fitted and buy elsewhere if your style isn't on sale.

3. When returning from a walk (and eventually a run) use an ice pack on your knees and rest your legs. The anti-inflammatory will have had time to kick in so you shouldn't be in a lot of pain.

4. If you feel you have tried good shoes, stretching, etc... and are still experiencing pain or mobility, see a sports medicine doctor. Walkers and runners are their primary patients. :)

Answer 3

Keith, you have shin splints.

The good news is that they are actually fairly easy to treat.

Shinsplints are usually the product of an underdeveloped Tibialis Anterior -- which is just a fancy name for the muscle on the front of your shin.

http://www.exrx.net/Muscles/TibialisAnterior.html

This is the muscle that allows you to pull your toes up toward your knee -- it also comes into play when you are running or walking down hill. In many people, this muscle is out of balance with the stronger gastrocnemius and soleus muscles, which tends to get a lot of exercise just by walking or running on even surfaces everyday.

http://www.exrx.net/Muscles/Gastrocnemius.html
http://www.exrx.net/Muscles/Soleus.html

This imbalance is probably what you are experiencing.

There is actually a really simple, but little known exercise that can strengthen the tibialis and pretty much banish shinsplints.

Here is a link to one variation, performed on top of a couple of plates:

http://www.exrx.net/WeightExercises/TibialisAnterior/DBReverseCalfRaise.html

You can accomplish the same thing by standing on a 2x4 or similar raised surface and, flexing at the ankles, pull your toes upward.

You can also perform this by placing a lightweight dumbell between your feet and flexing at the ankle. Go here to see a picture (you'll need to scroll down to the calves area):

http://health.yahoo.com/topic/fitness/healthyhabits/article/mens-health/5491

I'm a big fan of this exercise and have watched it work wonders for people with shin splints. Perform it one to two times a week, and work your weight up over time. Aim for 15-20 reps, 3 sets.

Best of luck!

Answer 4

ah, shin splints.

# Rest. The sooner you rest the sooner it will heal.
# Apply ice or cold therapy in the early stages when it is very painful. Cold therapy reduces pain and inflammation. Cold therapy can be applied.
# Wear shock absorbing insoles in shoes.
# Maintain fitness with other non weight bearing exercises.
# Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the bodies natural heat. Heat causes blood vessels to dilate and increases the flow of blood to the tissues.

Answer 5

Sometimes your diet will affect cramping. When muscles don't want to work properly there is a reason. Change your diet around and maybe start take taking vitamins. A good multi vitamin can do wonders. Try to get it in the liquid form though, maybe a protein shake mix or something of that nature.

Answer 6

i run xcountry and i ahd the exact same problem and there are a couple of tings 2 try.
1. get ur ankles stronger by writing the alphebet w/ ur toes in the air
2. i got soles inside my shoes which supported my arc
3. dont run on pavement, stay on the grass
4. run on the balls of ur feet

good luck! (i kno its painful but in 2 weeks time ull b good 2 go!)