What Exercise Can I Do With Shin Splints? [Forum]

What Exercise Can I Do With Shin Splints? By Lizardlip18 on Oct 28, 2010 7

Im almost 18 and im 5'8" and I weigh 191lbs. I run at least twice a week and walk almost every evening and do ab workouts. But I've gained weight. I used to weigh 150lbs until I was taken off of my A.D.D. medicine which helped control my hunger as well as help me pay attention. I've gained 41lbs in a year and I just keep gaining more weight.

I want to lose weight before college but im having trouble finding ways to help suppress my hunger and when i find something that will possibly help me lose weight I have trouble sticking to it, especially since my scheduel is so screwed up.

Can anyone please give me advice on how to handle my hunger and lose weight. Also Ive just recently gotten shin splints in both legs and so whenever I run or do too much with my legs they feel llike they are about to explode. My boyfriend says I should just ignore the pain, but I dont want to mess up my legs forever.

So if anyone has any way I could get cardio without running I would appreciate you sharing that, and if you think i should ignore the pain then tell me that too. Thanks.

Weight Loss   7 Comments Caroline on 10/28/10

I've struggled with shin splints since high school and used that as an excuse as to why I didn't jog or run. Like you, I gained some weight over the years and am currently working to get it off. But with shin splints, what are you supposed to do?

1) STRETCH. Stretch your legs a lot. Here are the stretches I do:
-sit on the floor with your legs out in front. Point your toes and lean forward reaching for your toes. Then, one leg a time, flex your foot and reach again. If you can, grab your toe and GENTLY (VERY GENTLY) pull back a little bit. Sometimes, just grabbing the toe will apply enough pressure to create a good stretch.
-Stand facing a wall, about a foot away. Standing on one leg, prop your toe of the other leg against the wall, heel against the floor. Lean towards the wall. You should feel this stretch in your calves and shins. Switch legs and do this again.

Also, I've found that your speed will affect your shins. You have to build up the muscles in your legs that support the area of your shins in order to get rid of the shin splints (this was told to me by a trainer and has worked for me). I use a leg press machine twice a week at a gym and I use one leg at a time on the machine. But I only put my toe on the press and push off with the ball of my foot. Obviously, only 5 pounds of weight are used. Going back to speed, if you use a treadmill, the fastest I walk is at 3.7. The fastest I jog is at 4.8. Any faster and I can feel my shins tighten up.

I've also found that ignoring the pain and "pushing through it" is dangerous. This has caused me to have such bad shin splints that I had to be carried home. Don't do that.

Also, ICE YOUR SHINS DOWN EVERY TIME YOU WALK OR JOG. Even if they don't hurt, apply ice afterwards for at least 20 minutes. This has helped me out tremendously.

Two months ago, I couldn't walk two miles wihtout my shins acting up. Yesterday, for the first time in my entire life, I jogged for half a mile straight. And my shins felt fine.

Good luck!

Reply Lana on 10/28/10

So important to ICE ICE ICE! Good point about building up the muscles in your legs. :)

Reply Doug on 10/28/10

I've had problems with shin splints in the past, usually after a long break of not running. For me, they go away after one or two days of getting back into it, but if you continue to have the problem, there are tons of great alternatives.

- Swimming
- Biking
- Rowing
- Any low weight/bodyweight workout circuit (ie 50 pushups and 50 pullups for time)
- Barefoot running may also help

Reply Lana on 10/28/10

Barefoot running is 50/50 in all the literature I have read on it. If you are used to running in runners all the time and suddenly switch to bare feet it will completely exacerbate shin splints. It could only make it worse.

Reply Lana on 10/28/10

To clarify though: When lizardlip18 heals from the shin splints then he can start thinking about running again taking it slow and easy. Over time he can start to switch shoes around with the eventual goal of going to bare feet. Go from super stiff major support runners, to less support runners, to even less support runners, to those rubber shoes/sandals/slippers that have separate spots for your toes (I have seen mountain climbers where them).
You can't suddenly switch from runners to bare feet. The muscles in and around your foot will not be able to handle the stress. All those little tiny muscles that never gained the strength to support your weight need to be trained over time to handle that level of stress.

Reply Lana on 10/28/10

Shin Splints is a very general term. Is your pain a result of the fascia around tibialis anterior for example? Or is it actually tiny stress fractures on your tibia? or is it the actualy muscle tibialis anterior? Depending on the type of "Shin Splints" you have could change the type of exercises you can do.
Typically you should stick to non to low impact activities. That means no more running until it heals.
Do ellipitical, swimming, stair master, biking. Get out there and bike all over the city! You will see the extra weight melt off fast if you stop taking the bus and driving. Just bike everywhere. You will also save a lot more money for college not paying for gas.
I would also ice a lot for the first 24hrs after any exercise you do. RICE! Remember first aid clasS?

I used to suffer from horrible shin splints when I was a teenager. I had to ice my shins 3 times a day for 20 minutes each time. You have to ice for 20 minutes AT THE VERY LEAST because the cold from the ice takes at least 15 minutes to penetrate to the deep tissue. Icing will reduce the inflammation. Take NSAIDS too. Like advil or tylenol.

I am just writing everything that flies into my brain on shin splints so sorry if this is disorganized.

Reply Lana on 10/28/10

Being Hungry is okay. It is what you eat to satiate that hunger that may not be okay. Since you are trying to be physically active you need to learn about proper nutrition to fuel yourself. You need to educate yourself on nutrition so you can make the proper food choices. Go get a book on Nutrition, anything by Nancy Clark will be best. Don't go out and buy a stupid diet book but invest in a book on basic nutrition. On that does not promise that you will lose ten pounds in ten days. Look for the publisher Human Kinetics. They have a ton of great books on nutrition.

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Moving Unhealthy Food Is Better Than Banning It

An intriguing study from Cornell University found that strategically re-positioning food in school cafeterias is a formidable strategy for encouraging healthier choices.

Healthier, more visible and more "cool" was the idea behind the strategy, which aimed to improve the eating habits of school-aged children.

These findings are the result of six different studies with more than 11,000 middle and high school students. (Source)

Here are some examples of how the changes made a difference;In one set of schools, the study found sales of fruit increased by 100 percent, when it was moved to a colorful bowl.Salad bar sales tripled when the cart was placed in front of cash registers.In other schools, creating a speedy "healthy express" checkout line for students not buying calorie-dense foods, like desserts and chips, doubled the sales of healthy sandwiches.Ice cream kept in a freezer with a closed, opaque top, significantly reduced the amount of ice cream taken.Moving chocolate milk behind plain milk increased sales of plain milk.CommentaryI have to say I really like this idea - not only for schools, but in homes and offices as well. The out-of sight, out-of-mind, out-of-mouth strategy is certainly universally applicable.This study echo's the results of Brian Wansink's 2006 study, which found that office workers ate fewer candies when they were in opaque rather than clear candy jars on their desks. And, even fewer when the opaque jars were six feet away from their desks.This kind of strategy is also far more appealing than the idea of "banning" foods. People still have options, they just have to look for them.

I hope they implement this kind of strategy in schools across the nation. It's certainly a very economical way to guide youth towards making healthier choices. To quote Chris Wallace, food service director for the Corning, N.Y. School District, It's not nutrition until someone eats it. You need to have foods that kids will eat, or they won't eat -- or they'll eat worse".

Image credit: packedlunch

Psychology Teens and Kids healthy eating school lunches 5 Comments John on 28 Oct 2010

In Junior High we had a choice of either going through a salad bar, or going though the main lunch line - many people chose the salad bar (it was easier to get through).
When I went to the high school, if you wanted a salad you had to write your name down on a sheet of paper before school started, and it would be made for you; I asked why they didn't have a salad bar, the only response was "Not enough interest, we only get two names on the signup sheet as it is".
If the high school had a salad bar, like the junior high school did, then they would have had a large turnout for it - but instead they chose to make it difficult for the students to eat healthy.

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I Need Help Losing 130 Pounds [Forum]

I Need Help Losing 130 Pounds By bri323 on Oct 28, 2010 7

i'm only 15 years old and i'm in desperate need of help losing weight. at first i didnt feel fat because i dont look it, cause im mixed with black & white. i have a huge butt (i wear like a 18 i think). but i have other things too like a stomach and some thighs. but i want to be rid of them. i weigh 224. thats too huge. and im very self concious. i dont take being mean to me well so please be nice.

i need tips on losing like 130 pounds as quick as humanly possible. i want to be at the very least 100 pounds and at the very most 129. i hate being huge. the only reason my weight caught my attention is because only two and a half years ago at this time i was 180. i'm only 5'6.5. so i know that i'm really huge. people at school have even brought it to my attention that i'm getting bigger, even my boyfriend, but he said it in a nice way. please help me out.

i thought about vomiting and the whole laxative thing but i dont know the outcome. different people say different things. i dont feel the whole exercise thing going on in my life cause i never have time for anything. and i dont eat that much. oh and i'm on the birth control depo shot if that helps anything.

Any suggestions???

Weight Loss   7 Comments whattyathink on 10/28/10

... first check with a doctor for a complete physical, ask for his/her advice on weight loss and whether there are any underlying issue to consider. If you get any advice other than consult with a physicial first don't follow that advice because whoever is giving it to you is just blowing smoke.

... at 12 years of age I weighed 212 lbs. I was basically lazy and my parents ran a small store. I loaded up on chips and icecream and that's all she wrote.

... at 16 I had enough and started to increase my exercise, I cut out the sweets but continued to eat regular food. I cut all my servings in half.

... at 25 I was healthy enough to join a police force where I stayed for the next 37 years. I am now 62.

... I'm still heavy but according to my doctor will likely make it to 90. Blood pressure is excellent but I recently decided to cut out all extra salt. Took it off the table and never put it on food.

... I am still healthy enough to enjoy my four grand-daughters.

Good luck

Reply Stephanie on 10/28/10

First, like 'whatyathink' said, you need to check with your doctor and get a physical.

Second, you do not need to lose 130 lb. For a 5'-6" person, the recommended weight range is 120-159 based on frame size. Trying to get to 100 lb is unrealistic and will just make you unhappy in the long run.

Third, please don't try to lose the weight "as fast as humanly possible". Everyone I know who has lost weight quickly always ended up gaining it back because they didn't change the way they were eating and working out on a permanent basis.

I lost over 50lbs (from 190 to 135), but I took nearly two years to do so because I wanted to do it in a way I could maintain. I have now been at this weight for over two years and am still maintaining.

Please talk with your doctor and set up some realistic goals for yourself. I think aiming to lose 10% of your bodyweight (approx. 22lbs) is a good starting point. It may seem daunting, but every little step helps and you will eventually get there.

Just remember you are beautiful no matter your size and losing weight will never solve all your problems.

Good luck!

Reply Bonnie on 10/28/10

I'm going to agree with the others and say see your doctor. If you don't have access to a doctor can you make an appointment with your school nurse? Wanting to weigh only 100 pounds for a 5'6" person is unhealthy, as Stephanie says. A nurse or doctor can help you formulate a realistic plan. Try focusing on shorter term goals. I lost 100 pounds, and I did it by focusing on 5 pound increments. When I was at my heaviest, even 10 percent seemed like a long ways to go, but 5 pounds felt manageable. Good luck.

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5 Ways to Overcome Gym Shyness

Are you shy when it comes to working out at the gym?

Deep down you may even know there's no reason to feel like that, because making positive changes in your life is commendable, and you're doing it for you, and you only!

It can, however, be difficult to overcome this shyness, if you're the type of person who worries about what others think of you.

Self-esteem and confidence issues can really eat away at you, and even stop you achieving your fitness goals.

On the Diet Blog Forum we recently had a sharepost from someone who simply cannot stand working out in a gym, because they feel everyone is judging them.

Our Forum users have given some really great advice, and I thought it would be good to share...

Here are some of their suggestions for overcoming gym shyness:

1. Start At Home
"I suggest you just buy weights... lift them everyday, then once you don't feel below everyone else, go to a gym. The other way, I would suggest working out at home. If you have a treadmill, run on the treadmill for a decent amount of time everyday." Subjectdc

"I started walking in the evenings when less people would see me. I'd add more and more each day. I also bought all the Biggest Loser DVDs and did them at home, until I got to a place where I felt more comfortable going to the gym." April

2. Enjoy The Journey
"The keys to physical success are this: 1. Get there! 2. Find a good workout and someone to show you how to do the exercises correctly. 3. Believe in the workout you are doing... so far there is no one way to get there. Enjoy the journey and make it fun and as exciting as possible. Stimulate, recover and grow stronger and better everyday. Be proud of who you are. You could be at Denny's or sucking on a cigarette. If you are at the gym, you are already respected by the gym goers!" Jim

3. Exercise At Non-Peak Times
"Pick a gym that caters to an older crowd... and exercise in the early a.m. hours, when the people working out are there to exercise, not to find a date for Friday night." newscctv

4. Get A Personal Trainer
"I also got a personal trainer and still have a personal trainer. People say "that must be expense", I say maybe, but I am worth it. Having the trainer kept me coming back, still does. Get back to the gym and keep it up. Good luck to you. Walk in that door with a smile and positive attitude that you are there for you, your health, your energy, your well being. If the others do not like this, they can go jump!" Les

5. Stop Thinking People Are Judging
"I was fat at one time in my life, now I am fit. I like seeing people in the gym trying to better them selves. A lot of people you see that are fit in the gym started off were you were. Don't think people are judging you." Scotty123

"No one is judging you at the gym. As a avid gym goer of normal weight, I find it encouraging when someone takes the step to improve there health. 99% of people in the gym either don't notice others, or will think, "I'm glad you are here." Sally

Do you have something to add to these tips -- how can someone overcome gym shyness?

Image credit: mrsmas

Exercise exercise tips gym 9 Comments

How Veg-Friendly is That Subway Knife?

I like Subway. It's the only fast food I eat. I haven't stepped foot in a McDonald's for over five years. It's nasty.

Subway's "eat fresh" works on me. You can see right in front of you what's going into your food - not too many secrets. Who knows what animal parts lurk in a McRib?

But one thing about Subway creeps me out, the knives they use to cut the sandwiches. They use the same knife to cut every sandwich. I think that's weird.

Here's why. I don't eat meat - yeah, I know some of you get annoyed when I say that, blah, blah, blah - so I only order a Veggie Delight; no cheese, no cold cuts, only vegetables, oil, and salt and pepper.

I don't have any religious or ethical reasons for not eating meat. I just think its healthier, period. But let's say you're not like me - lucky you - and you have strong moral objections to eating meat. Wouldn't you be upset if someone halved your veggie sandwich with the very same knife they just used to cleave through a half-pound of roast beef and melted cheese?

Listen, I know vegans. And they'd sooner cut your throat then let you touch their food with a knife that got within a 50-foot radius of any animal. Okay, before I get slammed, that's an obvious exaggeration. Calm down.

But you get the idea. Personally, I've never made a stink about the knife, mostly because I haven't seen my knife used on anything gross, like mayonnaise or bacon, but who knows what happened before I got there. Ugh, I don't want to think about it.

I don't know if Subway has an official knife cleaning policy, and I've never seen an employee balk at using any particular knife - or wash them for that matter - but as trivial as it may sound, isn't that dangerous?

Whether or not you consider an enraged vegan dangerous is one thing, but what if someone is allergic to stuff left on the knife?

Image credit: New York Post

Food Weird fast food Subway vegan vegetarian 5 Comments Lana on 30 Oct 2010

That is a health hazard. Imagine that tuna salad sandwich they just made was rotten and nobody noticed, next they move on to make your sandwich with the same knife, then you get sick. You should get the health inspector in there. There are all kinds of proper food handling policies about when to change utensils,how often to wash them etc. They are obviously violating those rules and procedures that are in place for a reason.

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