Training for first Tri - Pains in Shins
Robby
Posts: 1
in General Chat
Hi there
I'm training for my first Tri in July (Ironbridge Sprint). Running is definately my weakest discipline. I've noticed that when I first start running I have pains in my shins then after a while (5-10mins) they dissappear. Before returning for a couple of hours after my run (just doing 5km at moment). If I run my hands down the bone afterwards I notice a painfull patch. This only occurs on my right leg (on which I had an ACL 8 years ago) I was wondering if anyone else had experienced such pains? What are they?
How can I get rid of them? I really am appalling at running and was hoping to be building up my training, it will be a real blow if have to stop, but then again, I'd rather not cause myself any irreprable damage. Just thought I'd ask here first b4 bothering my GP.
Additional Info:
Running shoes using were bought from runners need so had a treadmill test etc and are fairly new (3mths)
(My training consists of running 3-4 times a week, swimming 2-3 times, cycling everyday (12km commute) + 20km at weekend - all of these are small sessions (0.5hr-1hr exercise) planning to cut down on frequency and build up time + combinations over coming weeks.)
Thanks for any help
Rob
I'm training for my first Tri in July (Ironbridge Sprint). Running is definately my weakest discipline. I've noticed that when I first start running I have pains in my shins then after a while (5-10mins) they dissappear. Before returning for a couple of hours after my run (just doing 5km at moment). If I run my hands down the bone afterwards I notice a painfull patch. This only occurs on my right leg (on which I had an ACL 8 years ago) I was wondering if anyone else had experienced such pains? What are they?
How can I get rid of them? I really am appalling at running and was hoping to be building up my training, it will be a real blow if have to stop, but then again, I'd rather not cause myself any irreprable damage. Just thought I'd ask here first b4 bothering my GP.
Additional Info:
Running shoes using were bought from runners need so had a treadmill test etc and are fairly new (3mths)
(My training consists of running 3-4 times a week, swimming 2-3 times, cycling everyday (12km commute) + 20km at weekend - all of these are small sessions (0.5hr-1hr exercise) planning to cut down on frequency and build up time + combinations over coming weeks.)
Thanks for any help
Rob
0
Comments
I can't remember if it was something I read here or else where but when your training vary the stress you place through your shins; it's been said that basketball players never get shin splints (never heard of rugby players getting them either from my own experience) because they constantly very the directional sresses placed on the shin (i.e. running is a constant motion on the leg whereas both rugby and basketball involve far more variance in direction and travel) and it may benefit you to when training to do something similair. Sorry I cant remember more off the top of my head, hopefully Phil or Jojo may be able to offer more advice, amongst others.
Like you running isn't my best and I used to get muscular pains in my shins when training for other sports in the past.
Since starting triathlon training I have incorporated Calf Raises and Toe Raises into my weight training to build up the lower leg muscles. The Toe Raises really work the muscle and so far I've not had any pains during my run training.
Sit on a bench and place a dumbell across your instep. Raise your toes by pivoting on the heel and keeping the leg in the same position. I use a 12kg dumbell and complete 2 sets of 12 reps.
Good luck.
I have had Shin splints and you don't want to suffer like that. cut back your speed and distance on the runs. the suggested calf and toe raises are a good idea; you can do toe raises just by lifting your toes up so that you stand on your heels, try doing that 20 times, then build up.
try running of road, the repetitive stresses are less and it will build up the lateral muscles as well, giving you more defence against injury in the future.
If the pain eases after an initial period it means you need to gently stretch the muscles out first, try running sideways, backwards and skipping to warm up before your run
if it doesn't ease off you need to see a Physio.
David
Having been through this before I am more conscious now of it when I'm out and try whereever possible to get on grass and take it easier. Better to finish slowly than not at all...
Good luck
Rob
I'd recommend you to see a physio for a proper assessment. I did and was given a load of exercises to do to strengthen my ankles, calves, glutes, etc. I'm also trying to improve my running style to land more lightly on my forefoot.
Everyone has an opinion on shin splints! Best to see an expert and get advise specific to your problem.
I solve my shin splints by getting my other half to run their elbow down my shin ! Hurts like heck but it's the treatment my physio used to employ.
The other solutions like toe raises have also helped tremendously but like others I'd say speak to a professional.
Good luck [:D]
Hi Robby, just going off on a tangent.....who runs the ironbridge sprint? I live in telford.
i recently got a foam roller, that is brilliant for sorting tight leg muscles.