Ditching the road work

[AHussain123]

benny
I have been resting it has been a week off from running now, It feels much better but its still tender when I touch the shin bone. I have been doing the R.I.C.E method Rest ice compress elevation.
I am icing them with a gel pad after I stretch and foam roll and do some stretching. it does help, I am focusing on the posterior calves from what I heard the shin splints occur because there is a imbalance in the calves from the front to the back, I need to strengthen the front calves to balance them to stop the pain.

[GTTofAK]

A shin splint is micro-tearing of the extensors muscles on your shin. The quickest long term fix is to work those muscles with some type of toe extension and stretching.

[AHussain123]

benny
I will try to find a sports therapist or acupuncture thank you for the suggestion

[Boxfan83]

Hello
I am new to this forum, The question I have is this, should I ditch the road work? The reason being I am getting really bad shin splints. I was thinking of doing my cardio on the machines. I was thinking of doing some cross trainer, bike,step master and rowing.
I have been slowly increasing my mileage and distance so I am unsure why I am getting shin splints, I even wear the correct footwear. Who else suffers with this? and what did you do to fix it.
I have been icing and resting and doing some stretching to strengthen the posterior calves

Im just an amateur trainer bro so Im not the most experienced responder but as an avid runner, I would never ever ever suggest anyone to quit roadwork to any fighter boxer or mma practitioner. Roadwork & jumping rope are the 2 most important forms of cardio work any fighter can do. But if you truly are in pain, lay off the roadwork for a few weeks and hit the pool until the pain is gone. In the mean time, I know you said your shoes are legit but from my experience, shin splints are caused from improper running shoes whether its unproper size or the way you tie your shoes believe it or not. & pain usually starts at the feet, thats why your whole body feels relaxed getting a foot massage. but anyway, IDK if you tried going to a foot Dr but they can actually make insoles of a shoe to fit your foot, idk how much it cost or what insurances cover but its a thought. And if you do decide to get new shoes after a little lay off, once you start again, run on a High School track, most modern high schools have that soft/spongy turf. Also one last thing, any run over 5miles, cake your feet with petroleum jelly (Vaseline) it feels like you are running on clouds...

[AHussain123]

Im just an amateur trainer bro so Im not the most experienced responder but as an avid runner, I would never ever ever suggest anyone to quit roadwork to any fighter boxer or mma practitioner. Roadwork & jumping rope are the 2 most important forms of cardio work any fighter can do. But if you truly are in pain, lay off the roadwork for a few weeks and hit the pool until the pain is gone. In the mean time, I know you said your shoes are legit but from my experience, shin splints are caused from improper running shoes whether its unproper size or the way you tie your shoes believe it or not. & pain usually starts at the feet, thats why your whole body feels relaxed getting a foot massage. but anyway, IDK if you tried going to a foot Dr but they can actually make insoles of a shoe to fit your foot, idk how much it cost or what insurances cover but its a thought. And if you do decide to get new shoes after a little lay off, once you start again, run on a High School track, most modern high schools have that soft/spongy turf. Also one last thing, any run over 5miles, cake your feet with petroleum jelly (Vaseline) it feels like you are running on clouds...

I will try that thank you, I am going to visit a shoe store and ask them to view my gait and see maybe why I am getting this pain.

[BuakawBanchamek]

You probably dont run correctly!

You should try the middle foot- front foot running technique and stop running on your heel foot area.

By doing that, instead the knees now your calve muscles absorb the shock that comes from running

[AHussain123]

You probably dont run correctly!

You should try the middle foot- front foot running technique and stop running on your heel foot area.

By doing that, instead the knees now your calve muscles absorb the shock that comes from running

I do, I run mid foot, I try to, I do not heel run. I have also been front posterior calves stretches to strengthen them whilst the recover.

[gee73]

Start doing exercises for your foot. I had a similar problem, which was inevitable being a heavyweight and a frequent and quite long distance runner.
Many runners have the same problem that they have instabilities in their foot because the foot is too weak. A few exercises would be similar to calf exercises but using less weight and trying to use the full range of motion. Volume is critical here to update the strength of the foot structure. Another method would be a modified leg press but instead of pushing with the back foot pushing with the front of the foot. Less weight should be used in this case.

Running form is critical. Front-foot running should not be used because in many cases this can cause achilles pain and stability issues in the middle-foot. Middle-foot running may cause problem with the knees because a huge part of the force will be directed perpendicular to the ground into the legs instead directing forward. The best running-technique is to use the whole foot from back to the front. The common mistake here is that the knee in the running motion is too low. Incorrect motion will cause additional forces which can result in pain. Higher knee position along with a little longer step will cause more force directed in the forward motion and not into the legs.

[old cat]

A shin splint is micro-tearing of the extensors muscles on your shin. The quickest long term fix is to work those muscles with some type of toe extension and stretching.

This.....

I had the same problem many many years ago. An old pro at a gym told me something similar, but not so technically. He said it was muscle weakness. His prescription was simple but it worked like a charm, calf raises with stretches after.

Three sets of raises starting at 30 secs each set, 20 if that is too much. He said do them everyday.

1. Feet alittle less than shoulder width apart.

2. Toes touching , heals-lout.

3. Heals touching , toes out.

No break in between set.

Make sure you stretch after.....

[Redd Foxx]

I encourage people to run but I simply can't do it myself. I CAN, but my knees always suffer. It's not a matter of technique as I've put a lot of effort and research into trying various forms of running over the years. I really have. I think it's genetic as others in my family have the same issue. If you can run, DO IT. But, if it isn't working, try other forms and don't listen to those who insist that you are simply doing something wrong. I finally ditched running almost a year ago, my knees don't hurt anymore, and I'm focusing on other types of cardio which have worked out well. I can box a lot better now that my knees aren't holding me back.