San Jose Weight Loss: Back to Running, Back to Shin Splints! (AKA: Any Pain in the Anterior Portion of Your Lower Leg)
Seems like every time we start a new fitness and weight loss program that includes running, we almost always fall prey to the dreaded Shin Splints!
What exactly is it, why does it happen, and how do we get rid of it or prevent that darn pain in the leg?
The pain that happens in the front of the lower leg when we start a running program is referred to as shin splints. It is not terminal or a long term injury if treated and prevented correctly.
The pain comes from overuse of the muscle group running from your knee down into the top of the foot. When running you repeatedly lift the toe area of the foot and then extend off of it. Now this is not a problem itself, but it is a problem when you have not been actively exercising in an exercise program for weight loss (you know…you have been sitting on the couch!)
So when you start to use the muscles of the lower leg excessively, they get sore! Go figure!
The tricks to solving this issue are quite simple actually:
1. Warm up the lower leg with some heel and toe raises prior to every running exercise routine. We do this every morning before starting my San Jose Boot Camp. Raise up onto the toes, then shift to raising up onto the heels. Repeat this about 10-12 times each for 2 sets.
2. Stretch both sides of the lower leg. Lean forward to stretch the back side and drag your toes while rolling the heel out away from the body to stretch the outside.
3. Progression. If you have not exercised for a million years, don’t make your first session (or week) the time to do a marathon. You need to build up slowly, often with power walking rather than even starting out jogging.
4. Equipment. Get good running shoes! Go to a local running store that will take the time to analyze your feet, your walk, your run, and what you feel comfortable with. Settle for nothing that this! We use the Running Revolution in Campbell…they are awesome!
5. Stretch again when you are done and throughout the day.
If they get sore anyway…which they probably will do even with what I just wrote:
1. Stretch more.
2. Massage them – you can do it, someone else can do it (which can be fun;-), or you can get a foam roller.
3. If your doctor is ok with it…ADVIL!
4. ICE the things! Go to Safeway and get a few bags of frozen peas and slap them on the painful area for 20 minutes, remove 20 minutes and repeat 3 times, 3 times per day.
5. Repeat all this again and follow the first set of instructions.
Hey, losing weight and getting in shape is not easy. It takes hard work and dedication, but the results will come and you can do it. If something hurts, do something else until the pain is gone!
Best of luck with your shins and if you need help with your weight loss program in San Jose, Campbell, Los Gatos, or the south bay, check us out at Prime Physique Fitness! We are happy to help!
Now go workout!
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