I've been working with a trainer on weights for a while now but I haven't stepped up cardio as much as I should. Trying to do that now, and have been following Couch-to-5K program from Runners World (alternating running with walking) but I keep getting shin splints! Anything you all can suggest to help with this? I have good running shoes that were fitted for me at a good running store.
In the meantime, I started using the stationary bike at the gym (to give shin splints a break) and I actually feel like it gives me a great cardio workout - I sweat a lot more & get heart rate up. But I've always been under the impression that weightbearing exercise like the treadmill was much better than things like bikes, elliptical, etc. Any thoughts on this?
Thanks so much.
Questions about cardio: shin splints, stationary bike, etc.
Moderators: Boss Man, cassiegose
Stop running until your shin splints are healed. Shin splints are most often caused by poor running form. New runners typically land with a heel strike. This not only can cause shin splints, but makes running harder. When you run your body should be as relaxed as you can make it. Relax your ankle joint and land softly on your whole foot, not on your heel with your toe pointed up. And when you push off don't push off hard with your toes.Not only is this uch better for preventing stress injuries, but will make your running smoother.
Once you start running again, be sure to stretch your shins after your runs. You can also do exercises to strengthen those muscles.
Good luck!
Once you start running again, be sure to stretch your shins after your runs. You can also do exercises to strengthen those muscles.
Good luck!
When I was in the Military, I got shin splints in bootcamp. The option of resting and letting them heal was not available to me for obvious reasons. I modified running form by specifically landing on heals and focused on rolling foot forward to last touch the ground with toes. shin splints were gone in one week. Although this is the opposite of what Sarah recommends, it worked for me.SarahPT wrote:Stop running until your shin splints are healed. Shin splints are most often caused by poor running form. New runners typically land with a heel strike. This not only can cause shin splints, but makes running harder. When you run your body should be as relaxed as you can make it. Relax your ankle joint and land softly on your whole foot, not on your heel with your toe pointed up. And when you push off don't push off hard with your toes.Not only is this uch better for preventing stress injuries, but will make your running smoother.
Once you start running again, be sure to stretch your shins after your runs. You can also do exercises to strengthen those muscles.
Good luck!
Wow I'm glad it worked for you, though that is not only the opposite of what I said but of what pretty much any running coach would say. Those heel strikes put a lot of stress ont he joints and also mean that you are over striding and stepping out of your center of gravity, which makes running less efficient.Chipper wrote:When I was in the Military, I got shin splints in bootcamp. The option of resting and letting them heal was not available to me for obvious reasons. I modified running form by specifically landing on heals and focused on rolling foot forward to last touch the ground with toes. shin splints were gone in one week. Although this is the opposite of what Sarah recommends, it worked for me.SarahPT wrote:Stop running until your shin splints are healed. Shin splints are most often caused by poor running form. New runners typically land with a heel strike. This not only can cause shin splints, but makes running harder. When you run your body should be as relaxed as you can make it. Relax your ankle joint and land softly on your whole foot, not on your heel with your toe pointed up. And when you push off don't push off hard with your toes.Not only is this uch better for preventing stress injuries, but will make your running smoother.
Once you start running again, be sure to stretch your shins after your runs. You can also do exercises to strengthen those muscles.
Good luck!
No running on shin splints...I am in the Army and they will put you on a profile till that heals up. Getting a mountain bike and riding trails or just down the road is great and allows the shins to heal. Army docs will even tell you this when they put you on profile it usually says no running for 2x weeks but alternate cardio is authorized. they give examples usually a NCO will lead these ppl to the gym and let them ride the excerise bikes. But running with proper form will negate shin splints. So get with someone to help you get a good form. Or you will get them again again and again.
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redi2lose7
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I'd say jogging most definitely is the best way. As for shin splints, ICE ICE AND MORE ICE. It'll heal better. I exercised with shin splints only because I used ice before and after interval training. Also, I learned about proper form, so they healed much faster, and I didnt take any painkillers either.
I use to run crosscountry and track and was always told you get them from running on bad surfaces. If you run on softer surfaces it's suppose to prevent that. Anyways, I get shinsplints from being on the treadmill too sometimes so I just switch cardio around to different things. It's good to do different types cardio to prevent overuse of your muscles.