shin splints

sdado1013

Every time I try to get into running again I end up getting terrible shin splints and it is very discouraging and makes it nearly impossible to keep going. anyone have any advice for me on how to avoid this and how to get over it sooner? I have new running shoes.

michelle0989

What has worked, personally, for me is starting off slow. Don't try to run too fast or for too long at first because that's when I always get shin splints. Your shins will adjust if you slowly ease into running... or at least in my experience they have Oh and also sitting and drawing the alphabet in the air with each foot has really helped to stretch and relieve pain in my shins for me. Good luck!

MeanderingMammal

The C25K plan itself should be minimising your risk of something like shin splints, as it develops the duration of the running from 1 minute at a time up to 30 minutes. That smooth development gives the muscles and connective tissues the opportunity to adapt to the stresses.

Common causes in new runners would tend to be trying to run too fast, using shoes that are inappropriate to their gait and overstriding.

While you say you have new shoes, what type of gait do you have? Personally I overpronate so for road shoes need motion control, to reduce the rotational stresses on my lower legs.

As far as stride length is concerned, I find that focussing on a very short pace, and landing the front foot under my centre of mass, or only just in front, is the best way to avoid the injury. A high cadence, or strike rate, helps encourage a short pace.

Your other issue might be a strength imbalance between the calf and the shin muscle. That's helped by lifting the toes against a resistance band or sandbag, or by cycling with toes strapped into the pedals.