holy shin splints

Amanda82691

So no one has yet to share any advice that has helped. I love jogging and running but about 1-3 minutes into it my shins hurt. I barely have time to break a sweat or become out of breath. Help!

AverageUkDude

Back when i used to run, when i started off i got shin splints bad, took the following measures to help reduce the problem.

1) Get a proper gait assessment and a good pair of running shoes.

2) Stretch your calves,hams, lower back and abdominals everyday especially before a run and ensure you have a warm up mile during at the start of your run.

3) Learn how to tape up the problem areas using athletic tape (youtube)

4) Ice treatment on the problem areas when you get back from your run.

jacksonpt

9 times out of 10 it's poor fitting shoes and/or too much too fast.

Get better fitting shoes and/or cut back on the running a bit.

bumblebums

Back when i used to run, when i started off i got shin splints bad, took the following measures to help reduce the problem.

1) Get a proper gait assessment and a good pair of running shoes.

2) Stretch your calves,hams, lower back and abdominals everyday especially before a run and ensure you have a warm up mile during at the start of your run.

3) Learn how to tape up the problem areas using athletic tape (youtube)

4) Ice treatment on the problem areas when you get back from your run.

Stretching before a run is not necessary and has never been proven to have any positive effects in controlled studies (to my knowledge--if you know of counterexamples, I would like to read them).

There are a few things missing from this list:

* adequate rest between runs (at least a day, possibly two for a beginning runner)
* increase your run time and speed very gradually--you do too much too soon, you get injuries
* strength training for your lower legs. People who sustain lower leg injuries (knee, ankle) have lower average calf circumference (=a measure of muscle development) than people who do not. Do some calf raises on your off days.
* work on your form--try toe-first or midfoot strikes, and increase your cadence (steps per minute) so that each step is lighter.

SASSYnCHICago

how long have you been running? - this is very common when you first start, do as others said and get shoes that are right for your stride!

how often are you running? when you start a new running program it is important to build up resistance and not do it everyday (even if you are a seasoned running - I don't think it the best choice), try for 2-3 days a week.

what is your stride like? when you hit the ground you should hit mid-foot, not on heels or toes - and it should be a soft landing.

where is your eye sight? look forward and not down at your feet - keep body aligned (shoulder & hips over knees, and feet) and chest open for easy of breathe - correct posture is so important to prevent injuries.

best of luck, this is usually a short lived condition, and might be as simple as getting better made running shoes (brookes, nb,mizuno, asics). follow all the running advice people have shared, and it won't be a problem any longer

here's a clip I found with information: http://www.runnersworld.com/injury-prevention-recovery/inside-doctors-office-keep-shinsplints-away

DanielleJoy129

Shell out and get yourself a great pair of shoes.

Go to a store that specializes in running and have an associate recommend a pair based on your gait.
They are expensive, but 100% worth the money!

Good luck!

LoraF83

9 times out of 10 it's poor fitting shoes and/or too much too fast.

Get better fitting shoes and/or cut back on the running a bit.

This. Also check out goodformrunning.com and maybe take a form clinic if the running store near you offers them. Heel striking can cause a lot of pain in your shins.

And go to a running specialty store to get fitted for shoes. Don't buy them at a chain store, like Foot Locker or Finish Line.

acastro1574

I had the same problem, solved it by changing my pace and way of landing on my strides.

AverageUkDude

Stretching before a run is not necessary and has never been proven to have any positive effects in controlled studies (to my knowledge--if you know of counterexamples, I would like to read them).

I agree on the evidence shown from the studies, but for me it helped solve a muscle imbalance.

I used too put a lot of pressure on my toes due to an extreme pelvic tilt causing alot of causing terrible foot mobility etc. So stretching in my case helped me (and posture correction), especially when followed up with a warm up mile.

Stretching everyday helped me correct this permanently, I don't have any issues with pelvic positioning during squatting. Its always worth checking your body for muscle imbalances in any activity you do to help prevent general injuries.

TheBeerRunner

How are your foot strikes? You need to land with the front of your foot not the heel. If you're landing on your heels you're gonna have a bad time. A gait analysis and proper shoes sound like a must-have for you if you want to continue running.

If you're striking properly, you may be trying too much too quickly. Slow it down.

BigDog

I'm no expert and only a beginner runner, but doing this after each run and just whenever I think to has pretty much eliminated any shin pain for me: http://youtu.be/pj2r4VtyRD4

I'm a bit different in the shoe department though. I run barefoot or minimalist so I know right away if I'm heel striking. All shoes do (IMHO) is allow you to heel strike with less pain. Stop heel striking and the shin pain will go away. Your calves will start screaming at you though. Either way taking your time and working up gradually is the most important.

Good luck!

Momma2Beauties405

When I was dealing with this, I was told it was the shoes. So I went to one running store and got a "fit assessment and evaluation" which led to the purchase of $100+ shoes. The first week after was even worse. So I went to a different running store and had an assessment in those same shoes AND my original shoes. They said both shoes were appropriate. The problem I had was that I wear heals a LOT and the muscle in my calf looks like a little ball just under the bend at the back of my knee. They showed me stretching exercises to elongate that muscle and did not ask me to buy another pair of shoes. Within 2 weeks, I was able to complete a day of the C25K program without shin splints. Before that, I couldn't get in 5 minutes without feeling like I wanted to cut my leg off!!!

So, talk to an experience running trainer would be my advice! And don't let this make you quit if you really want to run!!!

silianne

I felt throbbing pain on the front of my lower leg and found out that it was shin splints. I read this article which was very helpful in determining the cause, treatment and even the prevention of shin splints
http://teamdoctorsblog.com/2012/12/shint-splints-self-help-tips-treatment-and-prevention-from-team-doctors/

I am also a runner, biker and swimmer as well. But after I had shin splints, I stopped doing these activities because of the pain. That article provided everything I needed to know and more! I did the deep tissue treatment Dr. James Stoxen demonstrated. I would suggest that you also do it since it’s really effective in relieving the pain. I have to agree with those comments above regarding the Gait Evaluation as being a way for a more thorough examination. This is also explained in the article. I also learned how to develop my human spring. I initially thought that the more cushioned your running shoes were, the more protected you were from the impacts. But it’s totally WRONG and misleading! It’s exactly the opposite. Cushioned shoes and arthritics only make the spring mechanism weak and locked into a lever mechanism. Over time this can result in shin splints. For five months now, I have been running barefoot and now I’m at my best performance!

arghbowl

Shoes and gait all the way!