Question re Exercise - razor sharp pains in shins?

Discussion in 'Slimming World' started by Fatty_no_more, 1 October 2008 Social URL.

  1. Fatty_no_more

    Fatty_no_more Slimming for my children

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    Just wondering when I do the treadmill and walk up hill my shins and my calves KILL it feels like razor blades in my shins!

    Anyone else get this? and how does it stop?
    x
     
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  3. stacey

    stacey i love minimins me :)

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    i dunno hun i dont do excersise hahahha but hope ya find out soon and well done on going to the gym!!!

    xxx
     
  4. Jensjeremies

    Jensjeremies Member of **SW Angels**

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    Hi,
    That sounds like Shin Splints hun. I get them too, they're awful. I don't know that there is any treatment for them apart from rest. I usually just slow my walking a bit if I feel them and that eases them. XX
     
  5. Fatty_no_more

    Fatty_no_more Slimming for my children

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    ew what are shin splints?
    Its just i got them the other day and i have dreaded going back since!"
    x
     
  6. Jensjeremies

    Jensjeremies Member of **SW Angels**

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    Not sure how to describe them apart from 'bloody sore'! Have a look on the internet!
     
  7. tkwad

    tkwad New Member

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    hi

    shin splints they are and there is not a lot you can do for them, but they dont happen all the time and if you do slow down they will ease off. I have had them on and off for a couple of years, usually when i am overdoing it thou!
     
  8. wizzbang

    wizzbang Silver Member

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    They can be caused by not warming your muscles up properly before exercising. You need to do stretches to limber up your muscles before you start any workouts or walking on treadmills.
    Also make sure you have trainers that are perfectly fitting and suited to the exercise you are doing.

    It is caused by the tendons that attach the muscles to the bone not being flexible enough, ie, wram, stretched or in the right position when doing exercise.
    Lynne x
     
  9. wannabeminime

    wannabeminime Gold Member

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    From wikipedia, some good advice here;

    Acute treatment
    The immediate treatment for shin splints is rest. Running and other strenuous lower limb activities, like football and other sports which include flexing the muscle, should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, anti-inflammatory treatments such as icing and drugs such as NSAIDs (in particular, NSAID gel) may be suggested by a doctor or athletic trainer. Over-the-counter pain relievers can also be taken, though there is some controversy over their effectiveness. Furthermore, the lower legs may be taped to stabilize and take some load off the periosteum. Finally, using good shoes (ideally compensating for individual foot differences) is important. The shin can be trained for greater static and dynamic flexibility through adaptation, which will diminish the contracting reflex, and allow the muscles to handle the rapid stretch. The key to this is to stretch the shins regularly. However, static stretching might not be enough. To adapt a muscle to rapid, eccentric contraction, it has to acquire greater dynamic flexibility as well. One way to work on the dynamic flexibility of the anterior shin is to subject it to exaggerated stress, in a controlled way, such as walking on the heels. If the muscle is regularly subject to an even greater dynamic, eccentric contraction than during the intended exercise, it will become more capable of handling the ordinary amount of stress. Experienced long-distance runners practice controlled downhill running as a part of training, which places greater eccentric loads on the quadriceps as well as on the shins. A physical therapist, athletic trainer, or doctor should be consulted before engaging in this type of training.



    [edit] Long-term treatment

    The long-term remedy for muscle-related pain in the shin is a change in the running style to eliminate the overstriding and heavy heel strike.[citation needed]
    Sprinting is performed on the toes, as is some middle-distance running. In most middle to long-distance running, striking with the heel, rolling through the foot and pushing off the ball is the most efficient. Competitive runners vary in styles, but as distance increases, more runners tend towards striking with the heel or mid-foot as the natural gait of the body - most marathoners can be seen to strike with the heel.[4] Striking solely with the forefoot over distance focuses stress on the calves and underuses the hamstrings. Moreover in preventing shin-splints, heel-striking offers the best shock absorption and natural form, reducing impact stress on the calf and shin muscles.[5]
    In both postures, the centre of gravity is directly over the foot. Physics requires this, because it is the condition that prevents a body from falling over. An object falls over when its centre of gravity shifts too far one way or the other outside of the range of its supporting base. Arching the back shifts the body's centre of gravity towards the rear, so that the legs must tilt forwards to compensate; shifting the weight towards the ball of the foot, and to the toes. Bending forwards at the waist has the opposite effect: the legs tilt backwards at the ankle, shifting the weight towards the heels.
    During running, the centre of gravity changes dynamically. Because for most of the running cycle a drive leg extends backwards, the torso appears to tilt forwards to compensate for this. This forward tilt is similar to what happens in a standing position when one leg is raised from the ground and extended backwards. Inexperienced runners observe this forward tilt in professional athletes and attempt to imitate it by bending at the waist, which isn't the same thing. In the forwards tilt, the torso and extended leg still form a straight line; or even a slight backwards curve.
    The shin muscles can also be somewhat alleviated by footwear and choice of surface. Runners who strike heavily with the heel should look for shoes which provide ample rear foot cushioning. Such shoes may be referred to as "stability" or "motion control" shoes. The so-called "neutral" shoes for bio-mechanically efficient runners may not have adequate support in the heel, because the runners for whom these shoes are intended do not require it. When their cushioning capability degrades, the shoes should be replaced. The commonly recommended replacement interval for shoes is 500 miles (800 kilometres). Excessive pronation can be reduced by extra supports under the arch. Running shoes which have a significant supporting bump under the arch are called "motion control" shoes, because they work by limiting the pronating motion. Also shoes with cushion shock features and shoe inserts can help prevent future problems.
    Runners who race over rough terrain such as cross-country runners tend to tape just above the ankle and just below the knee with sports tape to prevent movement of bones, primarily the shin to prevent painful shin splints. This is also done to reinforce weak ankles and reduce the chance of sprains and other injuries.
    In one study, use of an orthosis did not measurably improve recovery.[6]
     
  10. Fatty_no_more

    Fatty_no_more Slimming for my children

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    ohhhhhhhhhhhhh thanks for that wannabeminime thats actually really interesteing and espeically the part about the high heels as I dont wear them.
    I went gym yesterday and didnt seem to get the pain so I wonder if my shins are getting used to it!
    x
     
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