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A question about running...
Sat, 2007-01-06 18:17
Hello everyone.
I have just started learning to box. I have a trainer and he has me skipping rope and running to try and get my stamina higher. I have had repeated probelms with shin splints because I am slightly overweight and haven't ran or skipped in over 20yrs. I am currently running a block then walking a block then running a block for approx. 1.25 miles a day. I then skip rope for 1 min then rest a min for six turns. After this my shins are usually screaming but now they at least stop hurting after I ice them down and stretch them. My question after all of this is: Will they ever stop hurting?
I am getting to the point where I still have breath and the rest of my body is revved up for more but I can barely walk on my feet. It is frustrating. Thanks in advance.
-Mike
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Yes, eventually they will quit hurting, when they are strong enough to handle what you are doing to them. I can tell you, it is very normal to be experiencing this. Your shins are like any other muscle and need to be exercised. If you haven't used them much and then suddenly start, you're going to feel it. The shin splints can also be caused by an imbalance or insufficient strength in your calf muscle. So, in addition to the icing you are doing you can try the following shin/calf specific exercises/stretches:
1. Sitting or standing, doesn't matter, raise your toes as high as you can, trying to bring them back towards your legs and hold that position for a good long 10 count. Relax, then do it again. Repeat often.
2. Calf raises - sitting or standing, strengthen your calf muscle
3. The alphabet. Lift your foot slightly off the ground, then spell out the alphabet using your toes, rotating at the ankle. Make the movements slow and deliberate and ensure to keep tension on your shins.
4. Sit on your knees with your feet underneath you, tops of toes on the floor, facing backwards. This will really stretch your shins. I often found it useful to do this on a mattress. More comfortable on the feet. Don't be surprised when they cramp up.
Overall, keep skipping and taking breaks. Over time, they'll be able to keep up. If you don't see improvement in a few weeks, you may want to seek professional help (docto). There are surgeries they can do to alleviate shin problems if it comes to that.
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