Shin Splints?

[damo76]

I am currently on a journey to loose weight, get fit and repair my fatty liver.
I currently go to the gym nearly everyday and during gym time walk 25mins and usually go for a 4km after dinner walk.
I have know lost 8 kgs (haven't lost much starting too eat more dammit).
So i am now 141kgs but the walking isn't really going anything, i feel i can walk all day, my body is telling me it's ready to start running.
I go to the footy oval and can nearly jog a lap of the oval but my shins kill not long after i start jogging.
I probably shouldn't but i have been trying to push through it but it feels like they're getting worse.
I have tried the eclyptical machine at the gym but it doesn't feel right and it kills my upper legs for some reason so can't really use it.
So my question is does anyone else suffer from this?
Is it because i'm still too heavy 141kgs?

[whitelion65]

Damo,
you need to see a podiatrist. Shin splints are caused by fatigue of the muscle, resulting in oxygen starvation, and damage. It is likely caused by too much lateral roll in your shoes, but worth getting an expert opinion.
Don't try to push through, it will get worse.
All the best.

[blueoval]

Dont push thru it. You'll cause more damage. Maybe look into a pair of compression calf sleeves or compression socks that runners use. I use these for running and I dont get anywhere near the pain I use to.

[NTF6]

I'd find some other form of cardio such as mountain bike riding until your under a 100. Shin splints are all to do with your technique and at your weight if you try and push through it you'll only make other exercise suffer as a result. It's similar to plantar fasciitis, quite debilitating.

[b0son]

Running and being 140kg don't mix. Try it when you're 20-30kg lighter, far less stress on joints/etc. Shin splints are largely due to technical issues, but these would be very difficult to correct at your current weight. Cycling/swimming are far lower impact.

[Vesper Martini]

I had shin splints years ago, I got it from playing touch rugby.
It was a combination of cheap shoes, hard ground & running backwards.
the more you push it the worse it gets

I was only 70kg, but its the impact with the ground, I solved it buy getting purpose made boots.
My advice best shoes you can get, & you might find going up hill easier on the shins (less braking)

[99AUXR]

New shoes will most likely not help as you will be asking too much of them. Personally I would either hit up a mountain bike or swimming as suggested above until you start bringing your weight down, also dont push through it you will only increase pain.

Running is just way to high impact. One thing that can be alright is skipping however if you jump to high etc this can turn from low into high impact.

[Bossxr8]

Running is just too hard on your joints. Swim or ride instead.

[MAGPIE]

Originally Posted by damo76

I am currently on a journey to loose weight, get fit and repair my fatty liver.
I currently go to the gym nearly everyday and during gym time walk 25mins and usually go for a 4km after dinner walk.
I have know lost 8 kgs (haven't lost much starting too eat more dammit).
So i am now 141kgs but the walking isn't really going anything, i feel i can walk all day, my body is telling me it's ready to start running.
I go to the footy oval and can nearly jog a lap of the oval but my shins kill not long after i start jogging.
I probably shouldn't but i have been trying to push through it but it feels like they're getting worse.
I have tried the eclyptical machine at the gym but it doesn't feel right and it kills my upper legs for some reason so can't really use it.
So my question is does anyone else suffer from this?
Is it because i'm still too heavy 141kgs?

As everyone else has said big weight and running don't mix, running is fantastic for losing weight but you need to be closer to 100-110.

When I got into running again after many years away I got shin splints, basically due to my weight, running too many hills and too much running to soon, I tried to push through it and it damn near crippled me.

http://www.runnersworld.com/tag/shin-splints

The good thing is you should be able to self manage the problem and get past it. Use alternative activities like others have mentioned, cycling/swimming but also keep up the walking.

Get yourself over the shin splints (if that is what it is, ie seek medical advice) and if you can slowly build yourself up to walking 10km per day on undulating (or hilly) terrain at a decent pace you'll be well on the way to making a start at running.


The good news is anything is possible if you want, cut the crap out of your diet, burn more cals than what you put in and you'll see results.

I used myfitnesspal.com after seeing it mentioned here on fordforums of all places.

Got myself from around 110kg down to 90kg with just healthier eating and walking/mtb rides. Then I started running I got down to about 82kg, and I now I usually run everyday clocking up between 50-80 km per week.

Just take it easy to start with otherwise injuries will destroy your motivation.

Good Luck.

[Pinkbits]

I have suffered from shin splints in the past which was almost unbearable.
I have lost almost 10kg in the last 12 weeks from reassessing & changing my lifestyle, the exercise will now be following.
I did a walk of approx 10kms today on railway ballast & suffered very little discomfort.
Hopefully with more weight loss it will be a thing of the past.

[damo76]

K didn't try running today just a lot of walking, tommorow is bike ride day, hope theres no wind

[Express]

It’s been mentioned by b0son, 99AUXR, Bossxr8 & MAGPIE but I’d also recommend a pool.

And instead of swimming find a place with a walking pool, the resistance is great for your cardio to help lose weight while the buoyancy is very gentle on the joints and body.

Where I live there are a lot of retirees and walking pools are popular and even the RSL club has one that caters for about 20 walkers at a time.

I hope you’ve also spoken to a Doctor for advice to suit your particular needs as a friend of mine who is currently trying to lose a lot of weight was told by his Doctor to get off the bike and use a pool because after a few months riding the bike it was causing him further knee problems.

Oh and good luck and keep posting here as we'll all keep offering you support as you work on whittling away the pounds.



.

[MattSAU2XR8]

Another thing you could TRY to see if it helps is walking/jogging on a steeply inclined treadmill. Usually shin splints means the muscles of the front of your legs and these tend to lift your foot up, and maintain it there as you step down onto it. If you're going up a steepish hill and hence forced to be on your toes the whole time then they will not be loaded up. But as per other post above better to stop any running type activity until they are no longer sore at all.

Also don't overdo any particular exercise in an attempt to loose weight faster - you'll just end up with more injuries. Do any new exercises GENTLY. particularly swimming where the next problem will otherwise be a rotator cuff injury. And weights where it will be a knee cartilage or a disc in your back or a shoulder dislocation.

And weight loss is mostly about eating less, not over training. Not being a smartarse, but no-one who eats less and keeps doing the same amount of activity will fail to loose weight - it impossible because you keep breathing out the same amount of carbon atoms but are taking less of them in.

If you can come up with a diet that is healthy and enjoyable and no more than 2500 kiloCalories per day in TOTAL and has 100 grams of protein included, and is broken up into five small meals per day, and you do an hour of gentle exercise per day you will easily loose 1/2 kg to 1 kg per week which is plenty and you can do this forever, or until you reach whatever target weight you want.

Hope this may help, seen a few mates injure themselves.

Regards,

M

[MattSAU2XR8]

PS: full marks for initiative, sounds like you are making a pretty decent effort to buff up, and not 'above' looking for advice :-)

[NTF6]

Originally Posted by MattSAU2XR8

Another thing you could TRY to see if it helps is walking/jogging on a steeply inclined treadmill. Usually shin splints means the muscles of the front of your legs and these tend to lift your foot up, and maintain it there as you step down onto it. If you're going up a steepish hill and hence forced to be on your toes the whole time then they will not be loaded up. But as per other post above better to stop any running type activity until they are no longer sore at all.

Also don't overdo any particular exercise in an attempt to loose weight faster - you'll just end up with more injuries. Do any new exercises GENTLY. particularly swimming where the next problem will otherwise be a rotator cuff injury. And weights where it will be a knee cartilage or a disc in your back or a shoulder dislocation.

And weight loss is mostly about eating less, not over training. Not being a smartarse, but no-one who eats less and keeps doing the same amount of activity will fail to loose weight - it impossible because you keep breathing out the same amount of carbon atoms but are taking less of them in.

If you can come up with a diet that is healthy and enjoyable and no more than 2500 kiloCalories per day in TOTAL and has 100 grams of protein included, and is broken up into five small meals per day, and you do an hour of gentle exercise per day you will easily loose 1/2 kg to 1 kg per week which is plenty and you can do this forever, or until you reach whatever target weight you want.

Hope this may help, seen a few mates injure themselves.

Regards,

M

Correct, overweight people usually have very large calf muscles from supporting the frame and hence the muscles on the front of the shin aren't as strong when it comes to assisting in exercise. I wouldn't try jogging on a treadmill just yet but definitely try brisk walking in an inclined treadmill to strengthen those muscles on the front of the shin.

[Express]

A Doctor can point you towards Physiotherapists who specialise in mobility and balance issues who can show you the exercises needed to strengthen and build up the anterior (shin) muscles.

In many cases there is more to it than just weight as diet and things like diabetes can play a part and sometimes long walks are initially avoided.

My father-in-law recently went through this type of program and it did wonders for him.

The Heart Foundation can also recommend their own people who provide this type of help.

Much of the costs will usually be covered by your Medical Funds or even Medicare.

The first thing I’d be doing is go to a doctor to get advice that targets the reason you’re suffering pain instead of trying generic fixes.

[damo76]

Have to stick to cycling every second day or at least when it's not too windy and gym most days, swimming is out of the question as i'm unko and don't float very well lol.
Have to go to the doc next week so will see what he says.