How to prevent Shin Splints [Archive]

M4A1Carbine

01-31-2006, 03:16 PM

First off, if you have shin splints its probably the shoes your wearing. Im actually starting to get shin splints myself. I need new shoes. I personally have a pair of walking shoes and a pair of running shoes. Having two pairs of shoes is very important. When you run in your shoes they break-in differently. When you walk in shoes, its the same deal. If you run/walk in the same pair of shoes your asking for trouble. Also it is a good idea to replace your shoes about every 6 months. If you only have 1 pair of shoes and your not switching them out, your asking for shin and knee problems.

The reason for all this is, your pounding your shoes, literally, all the time. The shape of the shoe and the arch support becomes bad. Having bad arch support is what causes shin splints in the first place. So it boils down to this, if you have bad shin splints its because of what your running in or else you have an inheritted medical issue. One way to help increase the arch in your foot is to switch out the soles in the shoes. The padding that comes with 90% of shoes sucks. You need to find a running store, at least thats what I did, and buy some inserts (padding for you shoes).

I also realize you, akrock, are in the Navy right now so your probably running in boots. I have never ran in boots before and I don't know what its like. Maybe your running in cheap boots. I think the good ones are the baits boots?? Im really not sure. Anyways, maybe you can fit inserts into your boots. That would help alot. Or maybe for now, you need to just run in shoes, until the shin splints get better. If your like me, I would have a hard time switching back to running shoes because I am very stubborn. But its the best thing you can do for yourself. Maybe switch out boots for shoes every other time you run is a good idea.

Besides that, apparel will help relieve shin splints. Taking a break will help relieve shin splints. Better and longer stretching of the calves will help prevent shin splints.

I run cross country and my coach is pretty up on her knowledge. Shes been coaching how to run for 34 years now I think.Thats longer than both me and you have been alive. Anyways what she tells us to do is put small marbles in between our toes and crunch/roll our toes back and forth a few minutes every day. This will help relieve the shin splints.

As for me, I get shin splints about twice a year, and Ive never done the marble thing. Im sure it works though, Im just to stubborn, and I dont want to buy marbles. I dont even know where you would buy marbles. Maybe the toy store? I have always just dealt with the pain and it eventually goes away. I find as I run it hurts for the first couple miles and then the pain goes away. I am young though (17), and I might heal faster than you. So who knows, maybe its just me. Try the marble thing though, akrock, and if you do tell me if it helps.

If worst comes to worst, Google it. I google just about anything I don't know. Google is your friend.
.

snow85

01-31-2006, 03:48 PM

sure... how do you propose i do that since we're on the same track w/ the addresses?

cadre2

01-31-2006, 05:20 PM

M4A1 -- please email me -- cadre2@navyseals.com

thanks

akrock2001

02-01-2006, 06:51 AM

M4A1,
I appreciate you taking the time to write all that dude. I've got a brand new pair of Aisecs that were bought from a running store, but maybe I'll go back and get a new pair of inserts.

snow85

02-01-2006, 09:12 AM

AK--

have you not read anything that i've written about shin splints?

check this out:

http://www.navyseals.com/community/forums/discussions.cfm?forumid=28&topicid=133343

i know you read this:

http://www.navyseals.com/community/forums/discussions.cfm?forumid=28&topicid=134644

but did you read this:

http://www.navyseals.com/community/forums/discussions.cfm?forumid=28&topicid=125494

the sticky IS gonna be your email.

c'mon-- get with the program and get this show on the road.

akrock2001

02-01-2006, 09:20 AM

Yea, I used the search button and have read everything I can read on shin splints...

snow85

02-01-2006, 01:10 PM

Yea, I used the search button and have read everything I can read on shin splints...

all right, good. because you're beyond serious about this, i'll hit you up with everything i know tonight.

have you started the stuff i gave you earlier?

just a preliminary question though--

where, exactly, do your legs hurt?

M4A1Carbine

02-01-2006, 01:28 PM

Yeah man Asics are great. I either run in my Asics or my pair of Nike Shox. Asics are great running shoes. You really can't go wrong with them. Also, another thing, New Balances can jack up certain peoples feet. It has to do with the way their foot is structured. Ive never ran in New Balances, but I never will, just so I can avoid the problem all together.

snow85

02-01-2006, 02:15 PM

New Balances can jack up certain peoples feet. It has to do with the way their foot is structured.

New Balance is a very, very good running shoe.

In fact, it's one of the best ones you can buy because the 'option package' is so varied. You really should be measured for them, or of course they're not going to work with your feet if you're wearing the wrong shoe:

width-- right across the middle of your foot. basically at the point where the ball of your foot is on the inside, and the bump below your little toe on the outside. most NB shoes come in three widths, but some come in five and sometimes six.

length, of course. 1/2 to 1 whole size larger than 'normal' is right for running.

girth-- (betcha didn't know they fit for that, did you?) it's the distance around your foot from the top of the instep around the arch.

arch-- three types: high, low, neutral

socks make a difference

time of day makes a difference

age makes a difference-- our feet get bigger as we get older. you should be properly measured once a year.

there are also different ways to lace shoes for different types of feet. things like heel slippage, some types of arch pain, etc. new balance takes that into account as well.

compression (of materials), shock absorption, durability, cushioning, stability, support, comfort = all things to take into consideration when buying the right shoe.

you can almost custom-build a shoe to your foot. (which, if you actually had a last made and custom shoe constructed, would be very expensive.)

asics makes a good shoe-- i quit using them because the tread wore out long before it should. i was always buying new shoes and it wasn't worth it.

nike still hasn't mastered a really, really good running shoe. this may be because of the mass production of their product. in fact, none of the athletes i know *choose* to run in nike. some have to, due to sponsorships, but would prefer to not. it's more of a fashion statement than anything else.

(you're going to be seeing this exact same shoe information again.)

akrock2001

02-01-2006, 06:56 PM

have you started the stuff i gave you earlier?

Yes, started as soon as I read your email.

where, exactly, do your legs hurt?

About 3-5 inches up on the inside of the shin, and in the same place in both legs.

snow85

02-02-2006, 11:26 AM

sorry dude. it poured here all day yesterday and the connection was fritzy.

so what i told you made sense? weird, huh?

now obviously, by slightly moving your toe around or tilting that foot to one side or the other, you can adjust where the stretch occurs.

more coming... keep your chin up. it's the only way to see into your future.

bew473

02-07-2006, 03:11 PM

Snow85,
I recently read your posts on shin splints, and judging by your responses you seem to be very knowledgable in this area. I also read your remarks to Akrock and the links you posted, which were also very informative. I was emailing you to possibly shed some light on my personal problem. I am not sure if what i have is "shin splints" per se or even stress fractures, but i have a similar pain to that of akrock, ie a sort of sudden pain if i run up/down an incline about 3-5 inches from the top of my ankle on the inside of my shins. I was given a cortizone shot about 5 years ago in this region for what they thought was a stress fracture even though the X-rays turned up negative. I only use one pair of shoes for running and walking, and my running shoes are new (Brooks-Beast MC i think) and i am going to get new inserts for them as soon as i can. Also, i am flat-footed in my left foot with regard to the arch, co-incedentally the same leg i had the cortizone shot in, but my right foot is what i would say is considered "normal". The shoes I bought were catagorized as "motion Control" and were recomended for low arches. Any advice or light you could give on the area would be much appreciated. Please send responses to
-Thank You

P.S. i would have emailed you...however could not find it. Sorry to take up the public space with all this.

Edited to remove email address after Snow had seen it.

snow85

02-09-2006, 08:54 AM

bew473:

i read this a couple nights ago will get back to you when i can think straight-- probably this weekend, airport internet access and 'off-time' permitting.

what kind of doctor did you see?

did you see any other medical professionals?

why did they think you had a stress fracture?

how long after it started hurting did you go to the doctor?

how long after going to the doctor did you have x-rays?

were any other tests done to determine if you had a fracture or multiple fractures?

was cortizone your only remedy, or did they make you rehab, or better yet, take time off?

were you in any sort of ... special shoe or brace to remove pressure from your ankle?

how long after working out does the pain last?

does it happen when you're walking down the street, or is it only related to working out?

what do you mean by 'flat footed'? who told you this, and why? (i'll address this in your email.)

you're right-- you couldn't find my email address. there are some real nut jobs out there. that's why yours has been deleted as well.

fbmanimal

02-09-2006, 12:58 PM

Bew473:

How long have you had this pain? I think I'm in the exact same scenario as you (minus the cortizone shot). I started having pain in my leg in November, 2005. (what i thought was shin splints), Its now February and the pain is still there. I recently went to the doctors to see what it could be. He took an x-ray and said it couldnt have been shin splints because there would be a calaus there where the bone healed. I just had an MRI done on it, so maybe that will show whats wrong.

Snow:

Do you think if my leg started hurting in November and it still hurts that the stress fracture would have healed yet? by the way, i tried to run on it probably once every 2 weeks to see if it still hurt.

Thank you

bew473

02-09-2006, 01:54 PM

Snow,
Thank you for your reply. Here are your answers:

I went to an Orthopedist and no i did not see another professional.

I saw the doctor almost immediatly after the pain started, and they X-rayed me that day just to check to see if i had started to develop a stress fracture. They came back negative.

I dont recall any other tests done to determine the stress fracture etc.

I had the cortizone, and a perscription anti-immfalmatory, Naprosyn, as well as a neoprene calf sleeve to wear for compression i guess.

After working out the pain is not so much a pain but a dull soreness that persists, although sometimes if i walk up and down strairs, it will jump up. The pain will only happen while working out, however if i work out with a long run, i will feel a soreness that is constant.

The flat foot thing i was referring to was diagnosed by me( haha) but what i meant was that my arch in my left foot is low giving the appearence of a flat foot, while the arch in my right foot is what i would consider normal.

Also, i recently went back to the same orthopedist, and again received the narprosyn and coritzone shots about 3-5 inches from my legs. He said that time off was the best solution, but that since it was very early on (meaning the pain had only set in the day before) that hopefully the shots and the Naprosyn would take care of it. Moreover, I opted to get the shots when given the choice. (ive heard too much cortizone is determental, however i beleive that applies mostly to joint injections such as the knee)

lisalynne10

02-10-2006, 04:08 PM

Most of the time shin splints are caused by say getting out and running two miles the first time. You need to take it slow, work up, and stop mid way through your run to stretch out your muscles. Not just your shins, but hams, etc. With time shin splints tend to go away.

For me, no matter, the first 1/2 mile is how long it takes for mine to feel better.

Oh, also, go to a store that specializes in running gear. Take the shoes you currently run in so they can look at the bottoms to see if you are a supinator, pronator, or even runner. The store should have you put on your shoes, go outside and run back and forth a few times to watch you. Then they'll get several pairs of shoes that should be good for you. Sometimes you may have to put out more money than you intended, but in the long run your body will thank you!

Good luck to you.........and I'm with Snow on the New Balance shoes......they are my favorites.

Leyenda

02-07-2007, 01:21 PM

Let me start off by saying that I am not a great runner. I am bow-legged and have never had the natural endurance that many others were gifted with. However, I have been able to lower my 1.5 miles times down to about 8:30. I also haven’t had shin-splints my entire life except for while at OCS while we were marching around all-day every day and even then they were bearable). And its not because of my shoes. Or my arches. Or anything else. Those are only factors if you are running heel-to-toe.

So here *A* key to running faster and injury free: Run on your toes. All the time. No matter how fast or slow. I know this is counter-culture but watch the most elite runners and you will never see their heels touch the ground.

Running on your heels is a natural stopping motion. Start sprinting for about 30 yards and then try to stop quickly. What do you do? You put your heels down and lean back. Watch someone else run heel-to-toe and look at the angle that their foot hits the ground...their foot is angled up and then they roll across their foot and push off the balls of their foot. This is why shoe makers have to build such big cushions on the heels of the shoes; to absorb the shock. Also notice that your leg is straight when your heel hits the ground? You loose your ability to flex/bend and absorb the ground-pounding using heel-to-toe. Try stepping off a step and landing on the ground on your heel with your leg straight. Not very comfortable, is it? You can feel the shock up your entire body. Now here is another experiment for you. Find a grass field somewhere and then go run across it. Notice how you run on the balls of your feet instead of your heels? For some reason people run on their toes when they are barefoot...the way our bodies were designed/evolved/whatever your belief.

Now go look at cross country/track shoes at a store: they have no spikes or padding on the heels. Why? Because your body naturally runs on your toes. Watch the Kenyans or any other fast long-distance runner: They run the whole fricken thing on their toes.

So why do people get shin-splints? Because in order to land on your heel, you have to pull your toes up towards you mid-stride. The only way to do that is to tighten the muscles/tendons on the front of your let and loosen the ones on the back (calf muscles, etc)...basic physiology, right? So if you run on your toes, you aren’t using those muscles/tendons and *poof* your shin-splints disappear.

This will hurt your calf muscles at first...don’t expect it to be easy. But after about a week, you will never go back to heel-to-toe running again. I picked it up back in high school when I started running Cross Country as a sophomore to keep in shape for baseball (it made sense at the time). Although it had nothing to do with my skills, our team happened to be ranked #1 in the nation all 3 years I was there (98-00). We didn’t have any spectacular individual runners or any God-given talent. What we did have was an amazing coach and a great group of dedicated guys. Our coach taught us exactly what I just wrote about and I hope that it may help you out somewhere down the line. It is a small and simple adjustment that will only hurt the first 3 times you do it but it will pay large dividends! Good luck!

snow85

02-26-2007, 11:39 AM

Run on your toes.

this is terrible advice.
no, it's not the shoes. no, it's not "basic physiology."

akrock and i had a conversation about this-- i will find it and have cadre post it as that long ago promised sticky that i forgot about.

if any of you kids admit to doing this, i will personally come run with you, make you run on your toes, and GIVE you the worst shin splints of your life.

Decocked45

03-02-2007, 04:32 PM

this is terrible advice.
no, it's not the shoes. no, it's not "basic physiology."

Snow, there are many modern running methods that teach this way. (avoiding heel strike/ running on your toes) And many people swear, myself included, that this style of running, prevents all kinds of lower leg problems, inluding shin splints. So I don't think you should say that it is terrible advice. Maybe your personal opinion is different, but it's not terrible advice. If someone tells you to run on your knees, on concrete, THAT would be "terrible" advice.

snow85

03-04-2007, 05:09 PM

De****ed.

it's terrible advice.

telling someone that running on your toes for distance is a good thing, which is what you're doing for BUD/S, is terrible advice. it can cause plantar fasciitis, metatarsalgia, morton's neuroma, fractures, shin splints, sometimes bunions, achilles tendonitis, hammer toes, and a host of other problems. medicine and training-- aka USA Teams (pick one), will confirm this. olympians and other elite athletes will confirm this. btw, spikes ideally are for sprinting, anyway.the sole is curved to force you to run on your toes. ever see an african marathoner cross boston in spikes? i don't think so.

on the sand, you'll use more of a flat footstrike, as opposed to heel-toe, just fyi.

there is a variation on running where you strike with your forefoot, but this is not the same as running on your toes. it's called the Pose method, was dreamed up by a russian, and is heralded in Chi Running. the biggest problem with this method is that you still have to absorb impact somewhere, and you'll take it through your achilles tendon and your calf, much like running completely on your toes. be ready for achilles tendonitis, especially if you're prone to tight calves or achilles problems.

mark allen, 6 time ironman winner and one of the greatest runners of all time disagrees with the pose method. but then again, he probably doesn't know what he's talking about, right?

of course, if you want to hurt yourself for your 20 miler, in the sand no less, go ahead and run on your toes. in distance running, one of the biggest problems the runner faces is injury, and quite frequently that is due to poor form. running on your toes for distances isn't a "modern running method," it's just stupid.

Decocked45

03-05-2007, 04:28 PM

there is a variation on running where you strike with your forefoot, but this is not the same as running on your toes.

A variation on what? Forefoot striking IS running on your toes. Running on your toes does not mean your tippy toes like a ballerina. Yes, pose and Chi were two of the "modern running methods" I was thinking of. They have come out recently, and they are methods for running, so no need for the aggressive quoting. As for Mark Allen not liking Pose, here are some people that do.

“I've used the Pose Method™ with athletes I coach and have had great success in improving their running performances. Compared with running more miles or doing intervals, this is the quickest way for most runners to get faster. Mastering the Pose Method is like gaining free speed.”
Joe Friel, M.S. author of triathlete's training Bible™
Former Chairman of USAT National Coaching Committee

The Pose method is a simple and comprehensive biomechanical model which eliminates injuries and enables every runner from novice to elite to fully utilize their physiological potential.
Graham Fletcher,
Former British triathlon National Team Coach

I became Age Group Worldchampion at Ironman Hawaii thanks to an incredible 3.02 marathon. After Pose clinic, I was 12 seconds faster per km, and what is more important without any legpain anymore!
Andrea Zamboni,
Age Group Worldchampion Ironman Hawaii 2004

The Pose Method of running (developed by Dr. Romanov) has been fundamental to increasing my speed.
Tim Don,
2002 World Duathlon Champion, British triathlon National Team member

(Pose Method)...gives you a checklist of things you can think about to run better.
Mark Allen, six-time Hawaii Ironman winner

This technique (Pose Method) has cut three seconds off my 400m times and up to a couple minutes off my half-marathon times!
Andrew Johns,
Olympic triathlete, placed 3rd in the 2002 Cancun ITU triathlon World Championships

Pose reduced impact to the knee by 50%. Nothing else does this!
Professor Tim Noakes,
Author of Lore of Running, Cape Town University

I found out that Dr.Romanov's training not only prepared athletes but also prevented them from injury...
Jan Olesinski,
Director of Olympic Development Clinics For Modern Pentathlon

I can tell you that this is one of the best methods in the world. Such body positioning makes the running more economical.
Professor Vadim Balsevich,
Doctor of Biological Sciences, chief researcher of the Problem Laboratory of the Russian state University of Physical Culture

...My legs seem to move faster and easier, I improved my result for 11 miles almost by two minutes!
Jürgen Zäck,
2nd placed Hawaii Ironman winner

...Working with Romanov has helped British athletes to improve. A.Johns certainly runs faster than he used to.
Graeme Maw,
performance director
British triathlon Association

...This Pose Method is something that has been tremendously valuable to me personally, to our team and is definitely the clearest, simplest way to teach an athlete to run efficiently.
George Dallam,
former Head Coach
USA triathlon National Team

But then again, I guess they don't know what they're talking about either. Oh wait, Mark Allen was one of the names on there..... how can he... i can't... *head exploding* And there are just as many positive testimonials about Chi as there are for Pose, but I'm not going to waste my time putting them on here. There are only three ways to land on the foot, heel, mid, or fore, and you'll find a thousand doctors saying that each one of those ways is the best. But forefoot striking is the in thing right now. So no, it's not "terrible" advice.

was dreamed up by a russian

Dreamed up? What do you have against Dr Romanov? Did his book sell more than yours?

cadre2

03-05-2007, 08:47 PM

OK, enough. This argument has ended. I suggest everyone back away from their keyboards.

For those of you looking for help in your running, buy books on both topics, try them out, and use the method that works best for you. Or find a personal trainer or a track coach. There clearly is controversy about the "best" method of running among professionals. You laymen are not going to resolve it here. Don't try.

Cadre2, moderator

snow85

03-06-2007, 07:08 PM

wow, hit a nerve there, kiddo? i'm not super impressed that you quoted almost an entire Runner's World article.

the Pose forefoot strike method and entire body form is DIFFERENT from the toe strike of a sprinter, which is "running on your toes," and which is what high school kids on this site equate with "running on your toes." a sprinters heels don't hit ground. knowing how kids here will interpret it, yeah, that's stupid. poor form = injury, and you know that.

Your quote from Mark Allen is correct, but here's the rest!!!

he says that Pose ____gives you a Checklist_____-- NOT that it's the be all, end all of running. quote him in full.

"when retired six-time Hawaii Ironman winner Mark Allen, one of the greatest runners in the sport, was told about the Pose, he blurted, "That's stupid!" "

later on... "Its main benefit is that it gives you a checklist, a system of things you can think about to run better," Allen says. "And that's a good thing."

again, a forefoot strike is NOT a toe/ball strike, and Pose at speed form is not equivalent to sprint at speed form. and again, at BUD/S, they will use a more flat foot strike due to the sand.

ease up, quote right, and run it off. ;)

cadre--

you're mistaken. i'm not lay, and even if i was, my coach is a national team duathlon champion. we discuss running all the time, mainly because it's what we do.

mtgman

03-07-2007, 05:47 AM

snow85

03-07-2007, 09:29 AM

I personally have learned to live with my eternal-shin-splints-that-will-not-go-away-no-matter-how-I-run-or-what-I-do,-and-I'm-doomed-to-have-them-forever. 800 mgs of ibuprofen and I'm good to go. I mean, hey, who cares if the ibuprofen is rotting away the lining of my stomach, right?!

no, no!

get my email from cadre. i'll send you some stuff tonight, and then post it as a sticky w/ cadre-- your email should be enough to light a fire under my sick a$$.

mtgman

03-08-2007, 03:02 AM

Will do. Cadre, would you be so kind as to email me her address?

cadre2

03-08-2007, 05:29 PM

Cadre, would you be so kind as to email me her address?

done

snow85

03-09-2007, 07:31 AM

Got it. Thanks C2.

I will email you info sometime this weekend for a shin splint sticky.

Decocked45

03-10-2007, 11:16 AM

Snow, I disagree with some of your posts, but I see that you are honestly trying to help people here, so I think that's cool. Make sure to put this exercise in your sticky.

Using rubber a resistance band attached to a low anchor point, sit on the floor, legs flat out in front of you at 90degrees to your upper body. Face the anchor point and attach the bands to your toes so that your toes must remain curled up to keep the bands from snapping away. Curl feet upwards towards knees. That is one rep. The bungee effect of the band is what I believe makes this the best tibialis exercise out there.

fancypaw

03-29-2007, 04:36 PM

there is a variation on running where you strike with your forefoot, but this is not the same as running on your toes. it's called the Pose method, was dreamed up by a russian, and is heralded in Chi Running. the biggest problem with this method is that you still have to absorb impact somewhere, and you'll take it through your achilles tendon and your calf, much like running completely on your toes. be ready for achilles tendonitis, especially if you're prone to tight calves or achilles problems.

The method was not dreamed by Dr Romanov, but he came to that conclusion after studying many runners. He has a doctorate in Biomechanics, and he has made the study of movement one of his lifelong pursuit. The Pose method is endorsed by the USA and the UKTriathlon Associations.

I've been fortunate enough to study many hours with Dr Romanov, and I consider him a great friend and mentor. I am still learning a lot from him every time I go to Coral Gables. He has a wealth of knowledge, and he's still training elite athletes. His passion for human kinetics is unmatched.

As for the method, we're landing on the balls of our feet (BOF). Landing on your toes would be consider an error of movement. We are not pushing off, but rather use gravity to engage movement, meaning we have a slight lean (about 5 degrees). But I also know that some sprinters use "landing on their toes" to mean "landing on the BOF".

One of our coaches ran the Boston Marathon using the Pose method (in the 60 and over age category). It can be run in the sand, or wherever else you want to.

Finally, a runner that runs Pose properly is an injury-free runner. You *might* experience discomfort in the ankles at first, but if you follow the method properly that shouldn't even be a problem. I never experienced any pain whatsoever while running Pose.

Chi Running came after Pose. It is very similar, but has differences in philosophy and in the technique (hill work).

Lucie Piché-Cantin
Pose Coach, Level 1
www.posetech.com

devineone

03-30-2007, 10:43 AM

Ok I have to say that some people here are preaching about how Pose running is terrible for BUDs running in the sand. Have any of these people been to BUDs. When I was at BUDs they were recently teaching the POSE method in INDOC. The instructors themselves regard this running technique very highly. I was plagued with shin splints for a long time. It wasn't until I started running with the POSE method that they completely disappeared. I’m running 2X the amount of Mileage that I did with traditional heel toe striking. The POSE method is not this new fad that is around. This is simply bringing back the way that the Human body was designed to run. In the Olympics 2000 years ago do you think that they had composite running shoes with arc support and cushioning? Hell no they ran on there fore foot. Run barefoot sometime and see how you naturally run. The Heel toe striking is a result over the years of developing big *** running shoes that control the motion of one foot strike. I preach to everyone here that has shin splints to try the pose method for 1 month. Switch to it for one month and you will know that this works. It will hurt for the first week. Your calves will be shredded. But after a week or 2 your calves will be stronger then ever. You will feel better. I’m not an expert runner just someone that has overcome shin splints by switching my form of running. I’m going back to BUDs end of this summer it looks like. I will be running the pose method there. I wish I did that the first time in BUDs.

CJohnson2013

03-30-2007, 05:42 PM

I'm what some doctors call a tip-toe walker, where I almost always walk on the balls of my feet or "BOF", since childhood and I've never had any leg problems or whatever, I just recently learned what shin splints were and other leg problems when I tried running on the heels of my feet, from experience it is just much more comfortable to walk/run on the balls of my feet. I'm no expert on this subject but just speaking from experience, I'm not a proffessional athlete by any means either. I can see where your coming from Snow with the calf and other problems but my calves are extremely strong from walking/running the way I do, I won't give examples of weights and such because people will just yell BS, but I can attest to the fact that your legs will become much stronger and it is just easier and comfortable (atleast at the shorter distances, up stairs, on any incline, unstable terrain) for me. I've changed over the years to walking on my heels, and I don't really like it, thinking about switching back.

There was a report/study done a little while ago on some Indians who ran a hundred or more miles a week barefoot and they ran on their "BOFs" also, my dad read it and told me about it so I am not sure who they are or how much they actually do, but I can ask again whenever I get in touch with him. Also had something about a corn based diet being very healthy, and them living to a ripe old age with very little disease/problems common to other Americans in the same age group. - I'm pretty sure it was Indians in the South-Western area of the US, but I could be wrong it was awhile ago -

fancypaw

03-31-2007, 06:32 AM

I preach to everyone here that has shin splints to try the pose method for 1 month. Switch to it for one month and you will know that this works. It will hurt for the first week. Your calves will be shredded. But after a week or 2 your calves will be stronger then ever. You will feel better. I’m not an expert runner just someone that has overcome shin splints by switching my form of running. I’m going back to BUDs end of this summer it looks like. I will be running the pose method there. I wish I did that the first time in BUDs.
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Just a word of advice about the Pose method: make sure you're doing it properly, and have your form checked by a coach. Some "calves" discomfort *may* be experienced, but basically, nothing should hurt. As much as using Pose correctly can be a godsend, using it incorrectly won't do you any good. Personnally, I didn't find it easy to learn, but when I "got" it, I started to fly.

Kids run Pose naturally. What breaks their natural running form is the purchase of running shoes so-called made for running efficiency, and they will break their natural stride and force them to use the heel-strike position. If you have kids, let them wear runners that are very pliable at the BOF such as the light flight by Puma.

Lucie Piché-Cantin
Pose Coach, Level 1
www.posetech.com

mdg39518

04-16-2007, 07:24 AM

I just got my video and book from posetech. I would recommend buying this, then rather trying to learn on your own. What I have watched and read so far, I love it and sounds very good. Just wish I would have bought all this earlier. Give it a try, you wont regret it

HighRidaz09

06-14-2007, 10:48 AM

I have shin splints but only in my right leg. Its been this way for a month now and i havent ran and it hasnt gotten any better so i just gave up also and figured its going to be like that forever. Ive found when i run on the eliptical machine it doesnt hurt at all though so thats what im doing now to prepare for BUD/s

WannabeA_Tadpole

06-19-2007, 01:10 PM

What's a good, fair priced shoe for running pose? I actually emailed Mr. Smith(Stew Smith) last night about running pose. He says he likes it, I can put the email on here if you guys want. I actually didn't get any injuries, until I started running heel toe. So I am going back to the all natural way. Good job on bringing this topic up, I think it is very important that people learn about this.

leahy_j

08-27-2007, 12:07 AM

i had problems with shin splints too. everything that i read or heard about them was that it was a problem with not stretching the muscles in the front of my shins enough. but my shin splints weren't like a muscle pain, they were right on the bone. i could poke my shin right on the bone where there was no muscle and it hurt like hell. and when i ran they hurt and actually swelled up. the workout i was doing said to start running for 2-3 weeks, and then to take a week off because of the risk of problems like this. so i took a week off and ran again but the pain was worse, so i got pissed off and kept running for another day anyway, but after that i could hardly walk. so i decided to take off as long as needed until the pain was completely gone. it took two weeks, and in total it ended up being about a month missed of regular running. so before starting running again i lifted some weights with my legs, focusing on my calves and ankles, and now when i run they dont bother me at all. i guess the problem wasn't that i hadn't been stretching the muscles enough, but that there just wasn't enough muscle there to absorb the shock and pounding that comes from running and it was being absorbed by the bone.

Trident2010

08-27-2007, 02:21 AM

Shin splints involve inflammation of the tissue in between the bone and muscle. So if thats the case with you, then I don't see any point in stretching or lifting to help it. You usually get shin splints from running on your toes. You could also be running too much maybe.... You don't really want to be running more then 4 times a week during regular training periods.

Edit: When you run do you get a tingling feeling in your feet? If so you might have what is called Chronic Compartment Syndrome which can mimic shin splints.

snow85

08-27-2007, 05:41 PM

Tridentnever,

kid, i did not want to have to respond to you, but this is WRONG.

1. stretching does help.

2. shin splints are caused by a variety of things. some people run on their toes and never get them, especially sprinters.

3. 4X per week is arbitrary. there is no difference between working out 5 or 6 days a week, but it is agreed that a person should take at least one day off.

4. tingling in the feet is not compartment syndrome. CS is very, very, very painful and often requires major surgery. now STOP writing about medical conditions of which you have no knowledge.

i know you're trying to be helpful, but when you do this in a medical forum, someone can get hurt. i'm sure you don't want that.

montstar

08-27-2007, 05:52 PM

Experienced Runners: Please post your knowledge on how to prevent and heal from shin splints. Exercises that you know, or have been taught that help with Shin Splints.
stand with your back against a wall, feet shoulder width apart with heels about 8 inches from the wall. using only the muscles in your shins while keeping your back and butt firmly against the wall pull your toes upwards. do 2 sets of 20, 3 times a week on the days you do not run. also remember shin splints are just muscle pulling away from the bone as your legs go stronger, resulting in no permanent damage. no pain no gain.

leahy_j

09-06-2007, 06:40 PM

some shin splints are caused from an imbalance between the calf muscles and the muscles in the front of your shin. the calf muscles are to big and too strong to function properly with the shin muscles. (i'll call them shin muscles) the pain i was/have been feeling was in the soleus muscle which is hardly exposed, just along the inside edge of the shin bone. the pain i felt WAS in fact the muscle being overworked, and because it was such a small portion of the muscle that hurt, i thought it was the bone that was hurting. The coaches from my school said that they get this problem a lot at the beginning of a sports season when people just start running. Also when they send the athletes running uphill they get this problem. Anyway, they all told me the same thing; do not run until the pain is completely gone, because otherwise they just get worse and worse. also they said to ice the area that hurts, and to take anti-inflammatories like ibuprofen. (but who wants to do that?). they told me also to A, stretch the muscles even when i'm not exercising, and B, to try to build those front muscles... Stretching them is kind of hard, stand up straight and point your toes to the ground (on one foot obviously) and bring your knee forward, keeping your foot in the same place. kind of like dragging your toe along the ground, just dont actually move it. when you get it just right you'll feel it stretching, and hold it for 30 seconds. then to build muscle all i've heard to do is to stand on a step or something with just your HEELS on the step and the rest of your feet hanging over the edge. then pull your toes up (without your hands) towards your shins as far as you can, and do that 10 times for 1 set.. if you try it the other way (toes on the step, heels hanging over and pushing up onto your tip-toes) only makes it worse, as that builds your calf muscles (which are already too big).....regardless of all that, the part they stressed the most about dealing with shin splints was to stop running until they've healed.

vladnedelea

09-06-2007, 07:15 PM

ok so ive read the stuff here and it seems pretty confusing. I got pretty bad shin splints from soccer and sadly i dont have the luxury of running in fancy running shoes. I have to run in soccer cleats on a field thats almost as hard and dry as the pavement so it really sux. I noticed my legs dont hurt while running/sprinting but when i stop... My question is what can i do to make it better without stopping the running ... and would it be wise to do exercises that prevent shin splints while having shin splints ? what should i do ..thanks

leahy_j

09-06-2007, 07:23 PM

if you're not going to stop running then it probably wouldn't hurt to try. i mean it'll hurt either way, but metaphorically speaking it may not hurt. and maybe doing the exercises while running will still just build the muscle faster and you'll get better. but i honestly do not know

autumn

10-04-2007, 04:05 PM

There are 2 different kinds of shin splints.
One is AL shin splints that are painful on the outer side of the leg, this one tends to be an overuse condition of the dorsiflexor muscles.. (pointing toes toward nose). It can be from eccentric loading of the muscles. One way this can occur is say... running downhill for significant distances. You will feel more pain on the lateral or outer side of the tibia.. more towards the knee.

The other is called PM shin splints. This tends to be an overuse condition as well, but moreso from overuse of the tibialis posterior muscle. Flat feet, improper footwear, over pronation, running on hard surfaces..can all cause this to happen. The pain here will be more towards the ankle and on the medial or on the inner side of the tibia.

By the way.. you also need to rule out stress fractures.

one more thing. I noticed today while running, that the right side of the track was slanted, which was causing me to put m ore pressure on my right side. this caused me some pretty bad pains in my lower shins..on the medial side (inside). Watch out for that as well.