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Shins
Jan 17, 2007 9:10:47 GMT -5
Post by mtstormrunner on Jan 17, 2007 9:10:47 GMT -5
When I started running, I ran on the KHS 5K trail. Nice soft dirt. But now I run on the towpath, harder gravel. My shins let me know they have noticed. They get a bit sore but not anything major. However, I ran, or tried to anyway, on the new trail connection towards frostburg last night and after about 9 minutes, my shins felt like they were going to snap. I kept telling myself it would ease up and I'd be fine, even though I kept getting slower and my shins kept hurting more. After a short sit, I hobbled back home. Please, I beg of you, tell me what you do to stave off the shin pain. Thanks.
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Shins
Jan 17, 2007 9:47:20 GMT -5
Post by Justin on Jan 17, 2007 9:47:20 GMT -5
How old are your shoes? Are they ones you've run in before?
I think shin pain is probably the #1 injury for runners, everyone gets them here and there, and I'd say about 50% of my college teammates had this problem regularly. They would just ice their shins after every run. Although, I've never really had any problems with mine, a little soreness here and there, but nothing to cut a run short over or anything.
An exercise we always did in college to strengthen the shin muscles, especially during indoor track (our track was very hard) was to simply walk backwards on your heels with straight legs. Kind of like backwards Frankenstein pointing your toes up. It'll really hurt at first, but as that muscle on the top of your shin gets stronger it won't hurt as bad. We were always made to do 200m at once. If I were you I'd start at shorter distances and maybe resting once and going again.
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Shins
Jan 17, 2007 22:12:12 GMT -5
Post by flyinghighrunner on Jan 17, 2007 22:12:12 GMT -5
Good exercise....just keep those toes up...an alternative is to lean back against a wall, and pull up your toes and hold them up there for ~ 10 seconds. Bring your feet back to the ground and repeat 10-20x. Another good idea is to fill up a few paper cups (no styrofoam) with water and put them in the freezer. After your runs, take one out and tear the paper down enough to expose the ice, and rub the area that hurts, like a massage. Do it for about 10-15 minutes each shin.
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Shins
Jan 18, 2007 8:57:49 GMT -5
Post by mtstormrunner on Jan 18, 2007 8:57:49 GMT -5
Thank you so much. You seriously have no idea how grateful I am. I kept hoping my body would adapt, but feared I might have to quit running if it got worse. I'm not nearly as good a runner as ya'll are, but running has been key to my losing alot of weight, improving my aerobic fitness, and even a little mental clarity as well. Enough so that I'm sending in my application soon as I get my paycheck. I really think it would help with setting goals, motivation, training and the like. Once again, thank you.
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Shins
Jan 18, 2007 18:08:47 GMT -5
Post by flyinghighrunner on Jan 18, 2007 18:08:47 GMT -5
What about those shoes?
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Shins
Jan 19, 2007 9:23:07 GMT -5
Post by mtstormrunner on Jan 19, 2007 9:23:07 GMT -5
I believe I bought them in October, but...uh ...I'm sure they haven't been overused. I am working my way back to where I was last year though. Now, my old pair, I definitely exceeded the recommended total mileage, multiple times and I never had any problems, but except for the 05 Turkey Day 5K and one or two last minute runs, most of my running was on the KHS 5K trail. While the shoes aren't very old/worn, I have thought about putting some inserts in them for cushioning. What do ya'll think?
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Shins
Jan 20, 2007 13:55:09 GMT -5
Post by baldisbetter on Jan 20, 2007 13:55:09 GMT -5
I get new shoes every 300 to 400 miles. The soles of trainers are generally designed for 400 miles. However, most lose their elasticity before the 400 mile mark. Another rule of thumb for 5 to 6 day a week runners is a new pair every 3 month.
Also, you may want to consider going to a runner shop that can do a foot stike assessment so your shoes can be match to your pronation and strike.
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