Shin-splints ???

Hophead43

I am trying to become a runner but have been having issues with shin splints. I have been using a mid foot style shoe for running/walking. (Sketchers Go Run) Does anyone have any suggestions on what may help elevate the pain and make it easier to continue running??

BlueBombers

Stretch beforehand, very important.

Proper form.

GOOD quality running shoes are key. Spend the money and get a good pair, not the stuff you buy at Wal-Mart. I would go to a running specialty store for these personally.

Ice your shins for about 20 minutes per leg afterwards. This helps a lot with the soreness.

badbcatha05

I am not familiar with that shoe.... I'd recommend starting at a running store and see what they say is the appropriate shoe type for your foot structure and gait. (it might not be the end all be all of shoe procurement, it was not for me- but most of my running friends have had great luck starting there.)

If you are just starting out, don't push your speed or distance in the beginning. Take walk breaks when you need to. Your endurance will improve with time, and so will your legs' ability to withstand the constant pounding inherent to running. Speed will come naturally as you are able to build your mileage so don't worry about trying to run fast.

Some exercises for your shins--- try walking on your heels, with your toes up in the air. Then walk on your tip toes. "Write" the alphabet on the floor with your toes. I always make sure to do ankle circles, both directions.

After you run, ice your shins even if they don't hurt. I personally take Aleve on a regular basis, but I would recommend taking any anti-inflammatory or pain reliever AFTER you run rather than trying to mask it by taking it before and running harder than you should because it doesn't hurt as bad.

I'm sure others will chime in with more. This is what i personally have been doing after taking a 3 week break for shin splints in the middle of a half marathon training problem and I haven't really had any issues since.

ETA: I do warm up before I start my runs, but I do not stretch beforehand. I spend a good amount of time stretching after, but not before. If you do before- make sure you do a good warm up and you are not stretching cold muscles.

norcalskater

I was getting those really bad. They hurt so bad that my legs would be shaking after a 2 mile run. I started stretching really good before and I haven't had them again. Like the others said form and good shoes play a role too.

mom2kpr

I recently bought a minimalist shoe (Vibrams 5 Toe) & it drastically reduced shin foot pain. I'll get a little sore when I first start out, but as I go along the soreness goes away. The only I don't like, is the bottom of my feet get sore after about a half hour - they feel like I've been walking for hours.

daniellemm1

I used to get terribel shin splints, ouch. I would get them even walking long distances. I found that the more I walked and later the more I ran I no longer got them. I believe that your body will get used to the impact after a while. Definitely get shoes that work for you, stretch and use good form. You can google good form or go to a running store for advice. I never get them anymore and walking and running feels great!

altaroxy

I do toe taps - keep my heel on the ground and raise the toe and ball of my foot as high as they comfortably go about 10 reps on each foot. I do this as part of warm up and cool down. I have seen ones where you lean against a wall and a number of other variations on this. I hope this helps.

mikeykhan2003

Most of the runners I talk told me my shin splints had to do with over striding and striking on your heal.

murphy612

I'm not a career runner or anything, but I am a long distance backpacker/hiker. After trying everything people would suggest from shoes to getting my gait tested my issue turned out to be tight calf muscles :-) Weird how everything is tied together. I stretched/foam rolled the crap out of my calves before and after walking/hiking/jogging and my shin problems went away. Just something you could try. Good luck!

Nu_Journee

I'm sure it's been said. Go to a running store for a Gait Analysis. I had the same issue until I got analyzed and fitted to wear a stability running shoe. Since doing so, I haven't experienced shin splints in the two years I've been running.

_HeartsOnFire_

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

That has a lot of useful advice.

I'd agree with other posters on good running shoes. I hurt my ankle just running in some shoes. I went to a running store and got properly fitted and haven't had any issues since.

FergusonDCF

The only way I could get rid of them was by resting. Do something else for a few days, like ride a bike then return to running.
Worked for me but we are all different.

kiniece

visit a running specialty store and be properly fitted for shoes. here's why:

http://www.runnersworld.com/the-starting-line/how-buy-running-shoes

http://www.runnersworld.com/store-finder
:drinker:

I am trying to become a runner but have been having issues with shin splints. I have been using a mid foot style shoe for running/walking. (Sketchers Go Run) Does anyone have any suggestions on what may help elevate the pain and make it easier to continue running??

kiniece

http://www.myfitnesspal.com/topics/show/1217573-so-you-want-to-start-running

That has a lot of useful advice.

I'd agree with other posters on good running shoes. I hurt my ankle just running in some shoes. I went to a running store and got properly fitted and haven't had any issues since.

^^^^^^
this
:flowerforyou:

Leigh_b

Do you have flat arches? Running used to cause me to get horrible shin splints to the point that I thought I couldn't run until I found out it was my flat feet causing the issue. For a while I used store bought arch supports (you can get them at a running store) and they helped alleviate most of the pain. Once I decided that I really liked running and wanted to stick with it I went and got custom made orthotics from a podiatrist. Now I run pain free (at least from shin splints

wilsoje74

I don't believe Skechers are known for their running shoes. Try a different shoe, go to a running store for recommendations

Debbaleenic

My shin splints were so bad I couldn't even touch my shins. My trainer suggested that my calves may be tight. He told me to massage them using the Grid (found it on Amazon). Haven't had the problem since. It's worth a try.

dianalee9

When I started running, I had a LOT of pain from shin splints. Here's what helped with mine:

1) Start with good shoes. Go to a place where they will actually FIT you with shoes, not just a place that sells shoes.

2) Stretch before you run. Warm your muscles up by doing some brisk walking prior to running.

3) Look up "exercises to help with shin splints" and do them religiously.

4) Buy a foam roller and use it after your runs. Rolling a golf ball under my foot afterwards also helped.

Good luck!

Fuzzipeg

I second the arch supports.

I found using them in all shoes, even slippers helped with general posture realigning heals etc, which took the pressure off my feet, legs and all.

aswearingen22

Skechers are not a good quality running shoe. Go to a running specialty store (not a big box store like ****'s, but a local running only store) and have them fit you in a shoe. It'll make a huge difference and I'm willing to bet your shin splints go away. Keep running in poor quality shoes and you're going to end up with injuries in addition to shin splints!

ETA: In the meantime, ice your shins 15 mins on, 15 mins off frequently throughout the day and take ibuprofen to reduce the inflammation. You should also use a foam roller to roll out your shins and legs. Don't try to run until the pain is gone. Then, don't increase your mileage by more than 10% per week. Too much too soon can also cause shin splints, but start with new shoes, THEN worry about mileage.

Hophead43

Thanks to all for the advice! I am hoping to buy new shoes the beginning of May. I have been to a running store for a fitting and they told me my current shoes were fine. I do use Good Form Running tips and always strech prior to working out. I will be adding Toe Taps to my streching and see how that goes. Thanks again.

aswearingen22

Thanks to all for the advice! I am hoping to buy new shoes the beginning of May. I have been to a running store for a fitting and they told me my current shoes were fine. I do use Good Form Running tips and always strech prior to working out. I will be adding Toe Taps to my streching and see how that goes. Thanks again.

You didn't specify, so I wanted to mention, don't do static stretching before working out. You don't want to stretch cold muscles as that could cause injury, only stretch after your workouts when they're warmed up. Instead, before working out, you want to do dynamic stretching, which for running, would be thinks like walking, a slow jog, maybe jumping jacks, just something to warm-up the muscles so you don't start off cold can be helpful, and something that mimics the exercise you'll be doing, but at a lower intensity is best (such as walking).

Hophead43

Thanks I usually walk for a few minutes prior to starting to jog. BTW... I had a heartattack a few years ago and can only run for a maximum of around 5 mins straight. ( I keep my heart rate below 160) Could the starting and stopping be an issues??

Hophead43

That is the second post about streching cold... I do usually strech prior to doing anything, then I walk for a few miniutes before jogging.

No_Finish_Line

i recommend RICE

but honestly, unless your 18 or training for something, i think the best thing to do is

run

let them heal ALL THE WAY

run

let them heal ALL THE WAY

run

eventually they should heal much faster and soon you will not experience shin splints anymore.

drums0203

In addition to shoes, i HIGHLY recommend either calf compression sleeves or socks. These made a world of difference. I had shin splints and since wearing these, the pain is pretty much non-existant. I have large calves so I had to order XXL online. CEP and 2XU are the two I would most recommend but if you have a sporting goods store near, go in and talk to them too.

Hophead43

I went yesterday and just walked for a few minutes and then began to run. I will say I got much further before feeling any discomfort and really had to stop more for my heart rate then for my legs. Thanks you all for the tips!! BTW..drums0203, I have a compression sleeve and usually wear it when I exercise. Thanks again all!!

Hellbent_Heidi

Its probably been said already, but go to a running store and get fitted for the correct shoe for you! I had shin splits as well, and needed an extra cushioning shoe. Once I got the right shoe, the problem was gone immediately.

aswearingen22

I went yesterday and just walked for a few minutes and then began to run. I will say I got much further before feeling any discomfort and really had to stop more for my heart rate then for my legs. Thanks you all for the tips!! BTW..drums0203, I have a compression sleeve and usually wear it when I exercise. Thanks again all!!

I know you didn't ask for this advice, but here's my advice. Slow your pace. If your HR is getting too high to keep going, you're running too fast. Slow it down until you are running at a pace you think you can sustain (even if it's a very slow jog). You'll naturally get faster as you keep training, but for now, just slow it down.

kalybo01

Start with a light warm-up of walking first. Stretching beforehand is literally one of the worst things you could do with a majority of physical activities, especially those that are high impact. When you stretch, and go right into running, your muscles essentially "freak out". A former ballet teacher said something that has stuck with me: stretching before your body is warm is the equivalent of stretching out a rubber band after taking it out of the freezer. Your body needs to be "warm" and hydrated to prevent your muscles from "snapping", or becoming fatigued before you even begin. Yes, shin splints are the WORST, and you may feel like the pain will not go away any time soon. Try drinking a lot of water, eating some bananas and resting until you feel like your body is ready for another go! I admire you for going for it! Good vibes sent your way in working towards your goals :-)

Fuzzipeg

Just wondering if you might do better if you do not try to run at the moment. I read somewhere that running only uses about the same calories as you would walking the same distance so you only, in theory gain time for something else. If you are not used to exercise you will need to "run" yourself in. Treat yourself as if you were a shiny new car. Go easy on yourself till you get stronger.