How to cure shin splints fast and avoid them? I began running seriously only now at 21 and they dont go.I run through the pain but they make running harder. Age:21 Bmi:24 Bf:22-23%. Im becoming fat so im trying to lose it and work on endurance in the meanwhile.
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>be me
>usually run 50-100 km weekly
>one day i decide to get better pace
>get shin splints
>not being able to run for 2 months
>recover
>run for 5 km in the first day
>get shin splints again
What is the point bros? I've always stretched before running, then I would jog for 5 mins as a stretch as well, I even bought fricking expensive running shoes and watched many videos on how to improve my running technique, any tips for me and for OP?
Do heavier squats, do stairmaster, or do walks in very hilly areas, stretch for a longer time before running and lose weight (this one may not be applicable).
Ive not had a single leg injury or shin splint since I started squatting heavier, and doing more bodyweight squats the day before a run
I'm pretty active and already doing most of the stuff you said, also I'm not overweight, 22 BMI.
Been doing those since I discovered kneesovertoesguy, stretching for 30 mins before a run and even after, that's not the issue.
For me the stairmaster and heavy squats is the most important part. The aim is to make running the easiest thing you do on your legs compared to the rest of the leg exercises.
If you have shin splits all you can do is wait to recover and if they arent triggered by lifting then do that to increase overall leg strength. Either way youre cucked out of running for a couple of months
My gym doesn't have a stairmaster but I live in a tall building so I just take the stairs always, next leg day I'm gonna try heavy squads.
Yep I'm fricked for 1-2 months, I'm gonna rehab fully and maybe this time I won't get them again.
Are you OP? You just wrote you had 24 BMI and a fat percent of 22-23%. You are fat overweight, lose weight, then start running.
Nah, I'm
, I have 22 BMI since I'm about to finish my bulk, 22 BMI isn't overweight lol.
I didnt even talk to you, are you moronic or something?
>knows kneesovertoesguy
>still fricks himself up
lol, lmao even
Then you simply aren't progressing them properly.
It's honestly as simply as doing 3 sets of 10 tibialis raises at least twice per day for a while. Why are runners are so moronic when it comes to rehab and prehab shit? Is it because it's such a brain dead form of exercise that it attracts you types?
My experience is just stop running, and for longer than you think you need to, like a couple months. And if you start running and it hurts, even if it goes away when you keep running, stop and wait longer.
>t. went through a year of running once a month and then getting shit splinted, rinse and repeat
Consistently stretch your calfs, lay of running or whatever causes it for weeks until it's gone (took me 4 weeks)
Also reduce intensity after it's done and build up again
There is no fast cure for shin splints, and now you're cucked out of running for a couple months MINIMUM.
Let this be a lesson, get proper shoes, learn to run with proper technique, cadence, land on your toes etc etc, only run on soft surfaces, nature trails and the likes.
Spend your recovery strengthening your legs and ankles, do all those gay resitanceband excercises for your shins, and foam-roll your shins daily.
It took me 3 "seasons" of fricking myself over and getting cucked by shinsplints before I learned all this. Contrary to popular belief, you cant just go outside and start running, atleast not when you grew up sitting on a computer 24/7.
Stop running and focus on losing weight. You are molesting your body when you run at a high bodyfat.
I did the same thing, started running when I was 25+ bodyfat and my shins were fricked. Now I am 20 kgs lighter and started to run again and it feels very nice. It is a completely different activity. I read that losing just one kilogram of weight could reduce the pressure on your knee joints by four kilogram, so I did just that. It truly feels 80 kg lighter, and i'm losing even more to get in even better shape. I'd wager im around 15% bf currently.
Wtf guys shin Splits are normal you can still keep running
Well if I run with shin splints I can barely walk + I look like a fricking zombie since my lower leg is numb.
Start swimming instead of running.
Not my problem slopcels
take the bikepill
Besides what other anons said improve your running posture too. Once I got that right i never had shin splints even if I don't stretch properly. Take faster and shorter steps. This video is a good explanation.
tldr; just imagine you are pedaling a cycle.
I’ve found that using a theragun before running and loading up on ibuprofen helps.
Take the walking pill.
I walk for 2-3 hours a day and this week I've walked 100km and burned 8000 calories. Get an Apple Watch to track your progress. Put on some good music or listen to podcasts / Youtube so it's not boring.
I've been doing this for a few weeks now and I'm getting leaner by the day and haven't lost any muscle.
>Get an Apple Watch
No. Get a garmin or other smart watch that doesnt make you look like a fricking manchild.
Maybe its just me but the square shape of an applewatch is the most unaesthetic and saddest looking shit to wear on your wrist. Tied with with the fitbit.
Do you work?
Yes, I work from home. I usually go for a 60 min walk at lunchtime then a 90 minute walk in the evening after work. I walk fast and burn about 400 calories per hour.
Sup void.
I got shin splints when I started running at around 21. The only cure was to stop running for many months. When I resumed running, I made a point of never running on asphalt, and never running downhill, or at least take measures to reduce the impact when doing so.
Frick me shit like this is what gives myth to the "running causes injuries" because fatties go out in their shit nike trainers and try to run a 4 minute mile to "lose weight".
You have to build up slowly, you wouldn't walk into a gym for the first time and try to squat 3x BW.
You need to be light to run or you will frick yourself up. You need the right shoes and you need to adjust to it slowly.It's a sport at the end of the day not a weight loss program.
>run through the pain
>they dont go
how could this have happened
Have you been drinking more pop than usual? Or something else high fructose? Pop is usually the number one culprit if lactic acid build up which leads to your problem.
Stop running on your heels. Run on your toes only.
Brooks Adrenaline shoes unfricked my shit real good. only shoes I'll wear.
don't extend your lower legs past the plane of your body, it'll be more of a shuffle. try to land lightly, you want to hear pat pats instead of stomp stomps. try not to work your legs, your leg motion should come more with the movement and from your core. you want to run faster, improve your cadence, and just time and experience will solve most of that problem. stretching is a meme, get a massage stick/ball or a foam roller. Just working on not overstriding and landing softly will save a lot of your problems. consider a couch to 5k program even if you think you're strong enough to do 5k right from the start. your body isn't ready for 5k on day one, but you won't likely feel it right away, maybe not even the first week.