> fallen in love with it.(which I never expected) I have been very careful to
> follow the advise in all the literature around regarding rest, hydrating, and
> progressing slowly. I have shed most of the unwanted weight and have even had
> strangers compliment me on my legs!
> Anyway, aside from the horror of beginning running back in October, when I
> could hardly run more than 3 minutes, I have not experienced any discomfort
> that has concerned me. Sure, some sore muscles and aches and pains, but call
> me sick, it actually feels good. I have carefully chosen a pair of shoes I
> find comfortable, consulted with a few athletes regarding food and sleep and
> rested regularly. I am very careful to strethch
> My problem is, I can run 3 miles quite comfortably and have even gone to 5
> miles feeling great during the run (pretty much) and after. The last two
> I ran, I developed pain in the front of my legs, from my ankle to mid way up
> to my knee, to the point where it was quite uncomfortable to keep
> first day, I ran another mile after the pain developed and I ached for about
> 20 minutes while I walked it off. My legs immediately felt great, but I
> for a day just in case. I ran again today and the same thing happened. I
> stopped running immediately to avoid injury. Are these shin splints? Should I
> be concerned? What should I do?
Shin splints are from the posterior and anterior tibilias getting tight and
holding on and not letting go. Every step becomes a pain in the shins when
running. Remember that the problem may be the calf muscles which means the
shins have to work against muscles which only partially relax putting all
kinds of strain on the shin. See article mentioned in #3 below.
As you run, walk, let your toes relax. Often going up on the toes means
the shin is being elongated...and if it is tight and holding on, the calves
have to overcome the tightness in the shins...gradually the shins from
being overstretched, tighten even more...and then your body realizes that
it is even difficult to walk.
As you stand during your day practice standing so that you can wiggle your
toes at all times. Lean forward and notice how the toes dig in. That
posture can also be a problem spot for the shins which get chronically
tight and the running when the shins should be relaxing...that is when the
calves are contracting...the shins only partially relax and the pain is
that of ripping a muscle that doesn't want to let go.
The ultimate muscle thought which we have all passed goes from 0 cm to 10
cm. Now you realize the need to focus on relaxing as the crown pushes
against that muscle attempting to force it to go to 10 cm too quickly.
Breathing and relaxing can relax against that pressure. For the shins,
it's also teaching the shins to let go. Everyone (except a few of us)
attempt to strengthen and make the shin stronger rather than release the
tightened and bound shin muscles.
Get on all fours on a carpeted floor with the feet off the edge of a step.
Place a tennis ball under one anterior tibialis. Keep most of the weight
on the other knee and hands. Move foot easily up and down as you put more
pressure on the tennis ball and roll it slowly over the belly of the shin
muscle. Do the other foot the same way. See which foot is giving you the
See http://www.mindfulness.com/mind/of1.html Face the railing. Turn the
feet and entire body so that it is 45 degrees to the bar. Place the shin
over the bar so that the shin muscle and NOT the shin bone rest on the
rail. If rail is too high, use the middle rail. Slowly make a small
circle with the foot and slowly slide the shin down the railing. Do once
or twice and then switch, facing the rail but turning 45 degrees in the
other direction to do your other shin.
Remember if you go too hard, too fast, too much, you'll only end up causing
added problems as your muscle will tighten up even more to protect itself
from your intensity. Go for the grace.
Also remember that folklore means that if something doesnt' work for you,
give it no power or energy but rather find someone who makes sense and
whose folklore works for you.
In health and on the run,
Maintainer - rec.running FAQ
Director, San Diego Marathon Clinic, est. 1975
Mindful Running http://www.mindfulness.com