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I have a question about shin splints. I've recently signed up to a gym with my wife and her mother. Outside of the gym I usually prefer to take long walks as my exercise, but sometimes I wish I could run as well (and run on a treadmill eventually in the gym). The problem with running for me is that I get shin splints immediately. Does anybody else have/had that problem, and have any advice for it?
I am an overpronator. I make sure my shoes are not worn out. I get a new pair about every couple of months.
 

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I have a question about shin splints. I've recently signed up to a gym with my wife and her mother. Outside of the gym I usually prefer to take long walks as my exercise, but sometimes I wish I could run as well (and run on a treadmill eventually in the gym). The problem with running for me is that I get shin splints immediately. Does anybody else have/had that problem, and have any advice for it?
My opinion is that they may not be shin splints, shin splints will leave you on the ground crying in pain. I think it may be the muscles behind your shins that are getting tears along its length because of the exercise that they aren't used to. I recommend stretching those areas before and after exercise and continuing a gradually increasing regime to strengthen that muscle group.

A good stretch for that area is getting your foot and placing it vertically against the opposite leg, crossing it over. from there lower into a half squat and that should stretch it out.
 

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Man, you guys/gals in the fitness forum are on it :).

Went to a trainer with my wife, all we worked on was stretching and standing properly. Just doing proper squats and planks destroyed me. Then bronchitis put me on the shelf for a while (yeay working in schools), excuses excuses. After that clears up I'm going to jump back into things. Maybe I'll be running yet.
 

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My knees are pissing me off. What am I doing wrong?!

In a nutshell: poorly aligned patella, hypermobility, IT band syndrome, signs of early osteoarthritis in both knees.

Physio & GP: "No more things that over stretch the legs, nothing that causes impact on your knees, no more cycling unless you can do it without pain: Go and swim"

Fast forward about 10 weeks since the initial injury: Been starting to go swimming and the IT band pain seems to have really gone now. Because of the hypermobility in the knee joint it's not adviced I do breast stroke/back stroke but stick to free style. So that's what I do.

Yesterday I went to the pool and did about 16 laps free style with a couple of minutes of rest between each two laps. And I still managed to hurt my knee but now in a completely new spot.

During the night the pain in my knees was so bad that it kept waking me up when ever I moved. It's not the IT band, but rather it's the side of the knee on the inside, radiating out to the lower leg. MCL?

I just really don't want to go back to the physio again (the guy enjoys inflicting more pain). Anyone here with an educated opinion on what I might be doing wrong and how I can fix it? I thought swimming was supposed to be the holy grail of non-impact exercise.
 

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My knees are pissing me off. What am I doing wrong?!

In a nutshell: poorly aligned patella, hypermobility, IT band syndrome, signs of early osteoarthritis in both knees.

Physio & GP: "No more things that over stretch the legs, nothing that causes impact on your knees, no more cycling unless you can do it without pain: Go and swim"

Fast forward about 10 weeks since the initial injury: Been starting to go swimming and the IT band pain seems to have really gone now. Because of the hypermobility in the knee joint it's not adviced I do breast stroke/back stroke but stick to free style. So that's what I do.

Yesterday I went to the pool and did about 16 laps free style with a couple of minutes of rest between each two laps. And I still managed to hurt my knee but now in a completely new spot.

During the night the pain in my knees was so bad that it kept waking me up when ever I moved. It's not the IT band, but rather it's the side of the knee on the inside, radiating out to the lower leg. MCL?

I just really don't want to go back to the physio again (the guy enjoys inflicting more pain). Anyone here with an educated opinion on what I might be doing wrong and how I can fix it? I thought swimming was supposed to be the holy grail of non-impact exercise.
I'd check to see where your toes are pointing when you're walking, the further your toes are pointing out the more likely you have weak internal rotators and tight external rotators(which might be you IT band problem).

My main guess is that you have weak internal rotators/ adductors and possibly quads, which would be one reason to not overstretch those things. I'd do some reverse lunges with a twist (hip rotation) towards the forward leg, at a certain point the twist has to come from internal rotation of the forward leg.
 

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My knees are pissing me off. What am I doing wrong?!

In a nutshell: poorly aligned patella, hypermobility, IT band syndrome, signs of early osteoarthritis in both knees.

Physio & GP: "No more things that over stretch the legs, nothing that causes impact on your knees, no more cycling unless you can do it without pain: Go and swim"

Fast forward about 10 weeks since the initial injury: Been starting to go swimming and the IT band pain seems to have really gone now. Because of the hypermobility in the knee joint it's not adviced I do breast stroke/back stroke but stick to free style. So that's what I do.

Yesterday I went to the pool and did about 16 laps free style with a couple of minutes of rest between each two laps. And I still managed to hurt my knee but now in a completely new spot.

During the night the pain in my knees was so bad that it kept waking me up when ever I moved. It's not the IT band, but rather it's the side of the knee on the inside, radiating out to the lower leg. MCL?

I just really don't want to go back to the physio again (the guy enjoys inflicting more pain). Anyone here with an educated opinion on what I might be doing wrong and how I can fix it? I thought swimming was supposed to be the holy grail of non-impact exercise.
I don't have any beautifully perfect resolutions, and I would really recommend you ask your physio about it. But one suggestion would be trying water running. I'd suppose that as it's more of a running/stepping kind of motion, it might be a less violent move for the knee than a kick. And it's supposed to be quite good for rehabilitation as it's so low impact. And maybe go with a friend to swim, who can then try to see if they can spot any weird kind of movements in your legs/knees while you swim, so that you can try to correct that.
 

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MOTM June 2015
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Not sure if this is the best thread to ask this question, but I thought I would give it a try.

I have been going to the gym for a little over 4 weeks now. I go 5 days a week. I do at least an hour on the treadmill everyday. The problem I am having is that the tennis shoes I bought just 4 weeks ago are getting slick on the bottom. I keep feeling my feet slip while I'm on the treadmill. My fear is that as they get worse, I'm going to end up getting hurt and embarrassing myself.

Hoping not to have to spend a lot of money on another pair. The ones I bought a month ago are Skechers Go Walk 2. I only paid about $60 for them. I hoped to get more than a month out of them. Obviously I'm going to have to buy something different if I don't want to get injured.

Any suggestions?

Hoping to be able to get something that last longer than a month for under $80 bucks.

Thank you!
 

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Not sure if this is the best thread to ask this question, but I thought I would give it a try.

I have been going to the gym for a little over 4 weeks now. I go 5 days a week. I do at least an hour on the treadmill everyday. The problem I am having is that the tennis shoes I bought just 4 weeks ago are getting slick on the bottom. I keep feeling my feet slip while I'm on the treadmill. My fear is that as they get worse, I'm going to end up getting hurt and embarrassing myself.

Hoping not to have to spend a lot of money on another pair. The ones I bought a month ago are Skechers Go Walk 2. I only paid about $60 for them. I hoped to get more than a month out of them. Obviously I'm going to have to buy something different if I don't want to get injured.

Any suggestions?

Hoping to be able to get something that last longer than a month for under $80 bucks.

Thank you!

Have you had your feet measured by a specialist?
 

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Not sure if this is the best thread to ask this question, but I thought I would give it a try.

I have been going to the gym for a little over 4 weeks now. I go 5 days a week. I do at least an hour on the treadmill everyday. The problem I am having is that the tennis shoes I bought just 4 weeks ago are getting slick on the bottom. I keep feeling my feet slip while I'm on the treadmill. My fear is that as they get worse, I'm going to end up getting hurt and embarrassing myself.

Hoping not to have to spend a lot of money on another pair. The ones I bought a month ago are Skechers Go Walk 2. I only paid about $60 for them. I hoped to get more than a month out of them. Obviously I'm going to have to buy something different if I don't want to get injured.

Any suggestions?

Hoping to be able to get something that last longer than a month for under $80 bucks.

Thank you!
Are you sure it's the shoe getting slick or maybe it's because the shoe has stretched inside and it's too big for your foot? If you bought them at a bigger size they could appear the right size initially. I used to feel that with my shoes but they turned out to be the wrong size, like 2 numbers bigger.

It just seems waaayyy too soon for them to be getting slicker.
 

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MOTM June 2015
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@Red Panda @Biracial

Thank you both for responding to my question.



No, I haven't had my feet measured by a professional. Size wise they feel fine. I can look at the bottom of the shoes, and see that they are becoming slick in spots. The tread in some areas has wore off. I'm really disappointed because I thought Skechers made some fairly good shoes. Although, I've never put any of my others through what I'm putting this pair through. Some days I spend 1 1/2 hours on the treadmill. These shoes were advertised for working out, so I am perplexed. Really don't feel like there should be slick spots on the bottom of the shoes after only a month. I am going to have to replace them, I'm just not sure what to replace them with. Hopefully I can find something that maintains its tread for more than a month.
 

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Well, most running shoes are good for about 250 miles. If you are on the treadmill for an hour and a half five days a week, you are putting some serious miles on a shoe designed for going sideways very short distances. Assuming you go 5 miles in that hour and a half, that's a hundred miles in four weeks. Probably the most you would ever get out of a tennis shoe. Try a running shoe. They will still wear out, but will last almost three times as long. And get them at a specialty shop. Your shoes are the most important piece of equipment you use in most sports. It doesn't make sense to pay less now and replace more frequently. Get a good shoe that fits your foot for running and supports your particular biomechanics. A specialty shop can video you on a treadmill and anaylze your movement to recommend the most appropriate type of shoe. Never skimp on shoes. Skimp on everything else but never on shoes.
 

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Well, most running shoes are good for about 250 miles. If you are on the treadmill for an hour and a half five days a week, you are putting some serious miles on a shoe designed for going sideways very short distances. Assuming you go 5 miles in that hour and a half, that's a hundred miles in four weeks. Probably the most you would ever get out of a tennis shoe. Try a running shoe. They will still wear out, but will last almost three times as long. And get them at a specialty shop. Your shoes are the most important piece of equipment you use in most sports. It doesn't make sense to pay less now and replace more frequently. Get a good shoe that fits your foot for running and supports your particular biomechanics. A specialty shop can video you on a treadmill and anaylze your movement to recommend the most appropriate type of shoe. Never skimp on shoes. Skimp on everything else but never on shoes.
I skimped and it was a mistake. I can see serious wear on the soles. Plus, I am wondering if there needs to be more padding as the bone in the top of my foot keeps hurting when I'm on the treadmill. Do you have a particular shoe that you like or think is better? I am new at this. This week was the beginning of my 6th week. I am putting about 5 to 5 1/2 miles on the treadmill every day Monday through Friday.

Thank you!
 

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There are different types of running shoes for different biomechanical modalities. If you pronate you want a motion control shoe. If you have tenderness in your joints, more cushioning is beneficial. If you want to learn to run with a forefoot strike to change from being a heel striker--definitely do not strike with your heel as it's really bad for you--you want a minimal shoe (one with very little cushioning and 4mm heel to toe drop). I would stay away from shoes with more than 1 cm of heel to toe drop as these are the shoes that encourage heel striking and cause injuries.

With that said, the shoes that I really like right now are Hoka One One. They are like a combination of a minimal shoe (4mm drop) with a highly cushioned ride (40mm of squish). They are great for me as a forefoot runner and also allow me to do more with my arthritic joints. When I'm in training I typically run 40-70 miles a week and that squish makes it possible. They are expensive... $130 and up, but they last 700 miles instead of 250 so worth it in the long run. Other than the Hokas, I have always liked LaSportiva for the narrow, low volume last that matches the shape of my foot and the tread that is unsurpassed for mud (I mostly run on trails). If you have wide, high volume feet, Montrail is great and very reasonably priced (but don't get them if you have narrow feet as your foot will slide around and you will develop all kinds of biomechanical problems not to mention losing toenails when your toes slam into the front of the shoe.

And the real fit of any footwear is the volume fit, not necessarily the length. You want the shoe to hold your foot securely at the arch and instep so it can not slide forward. Length is somewhat secondary to volume, though I tend to recommend sizing up for trail running as long as the volume fit holds your foot just to keep your toes a little farther from the front when going downhill.

Oh... another edit... if the bone on top of your foot hurts it's because you are having to lace your shoes too tight to keep your foot from moving. It isn't the bone actually, it is the nerve. So you need to correct that right away because when you get a neuroma on your foot it takes a long time to heal. Ask me why I know this.
 

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Oh... another edit... if the bone on top of your foot hurts it's because you are having to lace your shoes too tight to keep your foot from moving. It isn't the bone actually, it is the nerve. So you need to correct that right away because when you get a neuroma on your foot it takes a long time to heal. Ask me why I know this.
Thanks for all the information. It sounds like I didn't put nearly enough time into shoe selection. I hadn't thought about the possibility that how I was lacing my shoes could be causing the pain in the top of my foot.

Did you end up with a neuroma on your foot?
 

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Yeah, from old leather telemark ski boots. I kept cranking them tighter and tighter as they aged and finally had to go to the doctor because my feet were numb. He said don't do that and it took 8 months to get the feeling back.

I always experiment with different lacing strategies to get the smoothest fit over the widest area. Cranking them down in one spot will lead to injury. So I move the laces around each of the first few times I use a new shoe or boot, skipping eyelets and doubling back over some on occasion. Even after I find something I like, I'll probably change it again for any number of reasons--new footbeds, wear and tear on the boots, or just to see if I can make them work better.
 

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I'm not sure if this is the correct place for this, but it's a health concern.

I've spent the majority of my life sitting at a computer. Although I used the computer frequently when I was younger, it was probably from about age 10 and up that it consumed nearly all of my time outside of school. I'm 19 now, and I do schooling online. Due to the amount of coursework that I'm completing, I've spent most days since January sitting in-front of a computer and completing coursework for generally 12-hour intense study sessions.

Does anyone know what health effects would realistically result from this?

I can answer any other questions which may be relevant to this as well.

Thanks in advance.
 

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I'm not sure if this is the correct place for this, but it's a health concern.

I've spent the majority of my life sitting at a computer. Although I used the computer frequently when I was younger, it was probably from about age 10 and up that it consumed nearly all of my time outside of school. I'm 19 now, and I do schooling online. Due to the amount of coursework that I'm completing, I've spent most days since January sitting in-front of a computer and completing coursework for generally 12-hour intense study sessions.

Does anyone know what health effects would realistically result from this?

I can answer any other questions which may be relevant to this as well.

Thanks in advance.
Bad spine and posture (i.e. kyphosis) which cause pain and discomfort, maybe even other problems i'm not aware of
also lack of exercise is very important in lipid control, cardiovascular diseases and insulin resistance.
For example, the best way to raise HDL (good) cholesterol is having a more active life, even just by walking an hour a day.
 

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Bad spine and posture (i.e. kyphosis) which cause pain and discomfort, maybe even other problems i'm not aware of
also lack of exercise is very important in lipid control, cardiovascular diseases and insulin resistance.
For example, the best way to raise HDL (good) cholesterol is having a more active life, even just by walking an hour a day.
I see. I tend to get muscle stiffness when I bend over for too long and I get soreness around my lower back when I hunch over things. I imagine that would likely be the cause. Do you have any tips for how I can circumvent this?

I do actually walk regularly. I often go to our local grocery store daily for food, which is about an hour of walking (not including the time spent in the store). Should I be doing more than this or practicing any health routines?
 

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I see. I tend to get muscle stiffness when I bend over for too long and I get soreness around my lower back when I hunch over things. I imagine that would likely be the cause. Do you have any tips for how I can circumvent this?

I do actually walk regularly. I often go to our local grocery store daily for food, which is about an hour of walking (not including the time spent in the store). Should I be doing more than this or practicing any health routines?
You'll have to do some strengthening exercises and stretches (abs, back, etc).
It's definitely great that you walk even if it's not for exercise.
Of course you could still improve by adding more exercise and different types. Like I said, you could focus on strengthening the muscles and stretching them to have better range of motion. Or try to have a more brisk pace when you walk to the store, feel the heartbeat rising and sweat a bit.
And in general, make as much time as you can for things that do not require sitting.
I'm in about the same position as you, I've lived many years sitting on my ass and now I'm tired of that so I go to the gym and move as much as I can.
 
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