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A running-related question for Marathon, SK or others

Centerfield Nov 15 2005 11:58 AM

Recently, I have started running again. I used to run in HS but I doubt I've put a mile under my belt since then. Over the last couple of weeks, I've been hitting the treadmill to try to get back into shape. My question is this...my senior year of HS I ran cross-country in the fall. Halfway through the season I had to shut it down because I was diagnosed with "shin splints". I have no idea what that meant, but they told me it would get better with rest. So I rested, the season ended, and I never thought of it again. Incidentally, it didn't affect me during my subsequent seasons of basketball or tennis so I figured whatever it was had healed. Now that I am trying to run again, the problem has returned. I seriously doubt I can rest anymore than I have done over the past twelve years...so clearly, this problem is not something that will go away on its own. I'm wondering what is going on here...and why it only affects me during long-distance (actually, semi-long distance) running. The pain is as follows...it is tightness/pain in the shin muscle. I know, I didn't even realize I had a shin muscle until it started hurting. Basically, it's the muscle (I think) opposite the calf muscle. In other words, the calf muscle is used to point your toe, this muscle is the one you use to retract it. About halfway through my run, it will start to tighten up and cause so much pain I'll have to stop. Have you guys heard of this? Is this what they mean by shin splints?

Johnny Dickshot Nov 15 2005 12:05 PM

Shin splints hurt like hell and really suck. IIRC, it is what you describe, the muscle pulling away from the bone. I've gotten them ocassionally from running on hard surfaces with shoes that don;t absorb shock well, and as I recall rest (until they stop hurting -- ~6 weeks(?); ice (lots, up and down the shin) and a better pair of shoes will help. Also, try to land heel-first and roll through your stride: Striking the ground on the balls of your feet tends to make that stuff happen.

Elster88 Nov 15 2005 12:08 PM

Yes. They suck. The only two things I have heard that help this problem (besides rest) are better, newe running sneakers or even altering your running style so you have longer strides. This limits the up and down pounding and you also tend to land on the heel. Helps the knees too. A more practical solution to changing your running style a la Jose Reyes is to slow down your exercise program. Shorter distances, slower speeds and longer breaks in between to strengthen your calves and get your muscles used to running again. Gradually up the intensity. Shin splints tend to occur when your muscles are tired and less able to help absorb the pounding. Regular running tips apply, stretch your calves out good before and after working out, and do a warm-up and cool-down of at least five minutes each. Calf exercises like simple raises can help too.

Edgy DC Nov 15 2005 12:32 PM Edited 2 time(s), most recently on Nov 15 2005 01:43 PM

Back in high school, I was told that the only cures were (1) better shoes, and (2) grining and bearing it until the pain goes away. (a.k.a. "running through it" and "cowboying up.") That info may have grown obsolete in the last 21 years.

Johnny Dickshot Nov 15 2005 12:32 PM

Yes, calf stretching exercises are a must. Easiest one: Stand next to a wall and with one leg back and feet flat on the floor, try to push the wall over for 30 seconds, switch leg positions, repeat. If you succeed in pushing over the wall, move to a new wall.

Centerfield Nov 15 2005 12:45 PM

So it is shin splints, then...thanks guys. I'll try all of those things. By the way, part of the reason I questioned the original diagnosis is because our trainer in HS, we found out, had never finished her degree in sports medicine despite having claimed to have one. In between my junior and senior years, the school found out and told her to complete her degree over the summer. She didn't because she got married and went away on her honeymoon. Because of that, our school said she could finish it up over the next year. Here's the kicker, she married a guy who's last name was "Degree". Think of how many jokes this led to. You can't make this stuff up.

ScarletKnight41 Nov 15 2005 01:36 PM

CF - good luck with the shin splints. Like Elster said, make sure that you have really good running shoes that fit your foot well. It certainly couldn't hurt to do this, and it might help. And LOL about Mrs. Degree <g>