Shin splints

[MrJacques]

Having the right shoes makes a difference. My shin muscles used to get sore, then with a new pair of shoes more suitable to me they were fine.

[Fruity]

Bought a pair of running tekkies a few years ago, went for a few runs in them and the shins started to pain. Went to a Chiropractor, and he suggested that I stop running, and rather go back to cycling and start swimming, so I sold the tekkies.

A bit later on, I bought another pair of running tekkies, with the idea that I would slowly get back into running. Better suited shoes for my feet, although after a while, the shins started to play up again - could've been caused from pushing myself too hard during my runs. Went to a different Chiropractor, and he suggested I take it easy with the running, and that I should start the 'couch to 5k' program as a start. I didn't stick to the 'couch to 5k', but have been going for the odd runs now and then - taking it easy, more like run/walks.

 

Here's an article I just found on the matter:

https://www.runnersworld.co.za/health/the-best-ways-to-treat-prevent-shin-splints/

[usxorf]

I've also started to dabble with a bit of running.

 

Lungs are fine. Heart rate is fine. Legs not so much. My fiance is going through the same thing. Her pain sounds much like yours. Mine is a pain in my lower calf and my ankles. We're limiting ourselves to a once a week park run for now and we'll reassess as we go.

 

I've been told the key is to slowly ease into this new thing and not go too hard from the start coz your lungs will write cheques your legs can't cash. 6-8 weeks is the time frame I'm told.

 

I think as a cyclist. Especially a roadie. Your stabilization muscles become weak because the bike is supporting you.

Apart from going slow, you need to strengthen by doing exercises that those stabilizing muscles. There's a 50% reduction in overuse injuries just by targeted strengthening. I could have saved myself lots of pain just by following this advice. Check out running rewired by Jay Dicharry.

[Sllab]

I've also started to dabble with a bit of running.

 

Lungs are fine. Heart rate is fine. Legs not so much. My fiance is going through the same thing. Her pain sounds much like yours. Mine is a pain in my lower calf and my ankles. We're limiting ourselves to a once a week park run for now and we'll reassess as we go.

 

I've been told the key is to slowly ease into this new thing and not go too hard from the start coz your lungs will write cheques your legs can't cash. 6-8 weeks is the time frame I'm told.

 

I think as a cyclist. Especially a roadie. Your stabilization muscles become weak because the bike is supporting you.

[Sllab]

Hi Duane. I started from scratch a few years ago, worked up to 8x Half Ironman events. Had similar problems, but I am in my 50’s now( us old farts take longer to adjust) - nevertheless, spend thousands on medical advice, fitted shoes, orthotics etc. The specialist I went to for orthotics told me that although the muscles and lungs acclimatize quickly, it can take up to 2 years for joints and bones to adjust. Especially for long term cyclists, as cycling is not a load bearing exercise. Long and the short of it is as you said - take it very easy. I went to a specialist coach, started with 7 minutes running, 5 minutes walking for 40 minutes. Gradually brought the walking down by 1 minute per week, based on 3 runs a week until I was running the entire 40 minutes. Then started pushing the 40 minutes up, but by no more than 10% a week. Was a bit frustrating, but it worked.

[Zatopek]

Hi Duane. I started from scratch a few years ago, worked up to 8x Half Ironman events. Had similar problems, but I am in my 50’s now( us old farts take longer to adjust) - nevertheless, spend thousands on medical advice, fitted shoes, orthotics etc. The specialist I went to for orthotics told me that although the muscles and lungs acclimatize quickly, it can take up to 2 years for joints and bones to adjust. Especially for long term cyclists, as cycling is not a load bearing exercise. Long and the short of it is as you said - take it very easy. I went to a specialist coach, started with 7 minutes running, 5 minutes walking for 40 minutes. Gradually brought the walking down by 1 minute per week, based on 3 runs a week until I was running the entire 40 minutes. Then started pushing the 40 minutes up, but by no more than 10% a week. Was a bit frustrating, but it worked.

Agree 100% with this.

 

I'm 49 years old, long term cyclist, 19 years since previous 21km and a non-natural runner (i.e rugby prop):

 

• Took me 18 months before I could run a 21km (no walking / sub-2h) in Dec 2019. I did 4 earlier as part of 3x70.3's and a night run - but that was more walking than a elephant shuffle.
• I followed a couch to 5k app initially - but had to take it twice as as slow - bones and joins just could not do it quicker. I had to learn to run again! (Dont think I would have been able to get going if I waited another 10 years)
• I had to focus on running technique before I could get past injuries - I kept on getting injuries (lightly torn calf muscle) on border (bottom and sides) of calf where it taper into the bone/other flesh - pretty much exactly the location devocean describe above. (I had to force myself to take shorter steps. The moment I tried to go fast with big strides instead of higher tempo... - bang - injury. This video  made a massive difference to my natural bad style - probably the worst case scenario.)