I have developed very painful shin splints since I started running outdoors instead of on the treadmill.?

Question

What can I do to heal these and how do I prevent getting them in the future?

Answer 1

You need to correct the muscle imbalance between the front and the back of your legs.

The way to correct Shin splints is to strengthen the muscles at the front of the legs. Lie face down in bed with your toes hanging over the edge. Pull your toes upward against the resistance of the mattress. Try to work up to 3 or 4 sets of 5 – 10 reps each. Good Luck

Answer 2

Is it on the interior or outdoors of your shin. if that's the outdoors then that could be a muscular problem. attempt sitting in a chair with your feet flat on the floor and start up tapping your feet why keeping your heels on the floor. additionally you're able to do heel walks, its purely the way it sounds walk around for a minute or to on the heel of your foot. this could advance your shins if that's the interior your shin that is maximum probable a bone situation and you will desire to flow to verify a physician. you have got rigidity fractures

Answer 3

One thing to realise between a tredmill and real ground is this - Real ground isn't level, a tredmill is. I'd say get some good inserts or a comfertable pair of running shoes. And run less at first. Just because you can run 20 miles on a tredmill does not mean you can run 20 outdoors. They are not the same surface, so thusly will have different effects on your feet.

Answer 4

treadmills have alot more suspension and shock absorbtion than the ground. also, treadmills use a motor for movement thus you are using less energy and can run alot further than on the ground.

you may need better shoes with better shock absorbing dynamics or just let your body adjust to the new environment.

Answer 5

I'm surprised no one has told you to ice them yet. Do the ice and then in a couple of day take it slow. The treadmill is forgiving on the body, while the concrete is not.

Answer 6

Kneel down and rest your butt the heels oy your feet,then bring the top half your body back as far as you can without moving your feet,you will feel the pull in your shins 15 reps x3 sets,be aggresive!Worked for me.

Answer 7

You are certainly running on asphalt, if you're experiencing that much pain running outside. Try to stay off the roads for a while.

Answer 8

Stretch and strengthen, one of the best stretches I have found, and you can do this while watching TV, is to kneel with your heels touching your bottom.

You should be able to do this for 20-30mins once they are fully stretched.

Answer 9

this is a great website, please check it out.

http://www.time-to-run.com/injuries/thebig5/shinsplints.htm