Exercising with Shin Splints?!?!

KBig14

I've had problems with shin splints for years and it used to really put me off exercising, as just about everything seemed to trigger it. In the past year, I have found that wearing compression bandages and icing my shins after exercise helps, and I've been starting to slowly build up the amount of exercise I can do. Last summer I started playing netball, which was tough on my legs at first but I can play weekly now with no problems. I started playing league matches and again increasing to the two days could cause a few days of pain but it was getting easier. Now I am at the stage in my game where I really need to get my stamina up and gain some speed on court, so I started the Couch to 5K running plan. The first day, whilst really tough for me as I have never done much running, was okay but the second day I'm feeling my shins tightening up. I really don't to give up as I was feeling so enthusiastic about the programme. I am supposed to run my third day tomorrow. Any advice??

omma_to_3

Go to a running specialty store (not a general sporting goods store) and be properly fitted for running shoes. With the right shoes, you shouldn't have any shin splint issues. When I first started running, I bought a good pair of running shoes, but got them online. I started developing shin splints pretty quickly. I then went to a specialty store and got fitted. I've been running for over 2 years now and have never had an issue with shin splints since!

KBig14

That's where I'll be going tomorrow then! I was out jogging and at netball last night, my shins are pretty tender today even though I thought I had pretty good shoes, different kinds for the different kinds of movement. But they've never been fitted for me, and I know there is a good shop nearby that will make sure my shoes are tailored to how I put my weight on my feet. Feeling hopeful that I'll get rid of this problem, thanks for the advice

MeanderingMammal

There are a number of potential causes for shin splints, one of which is the shoe appropriateness, fitting, and life. Shes have a lifespan of 300-500 miles.

The other causes are muscular imbalance in the lower legs, doing too much too soon, or running form.

The muscles in the calves are frequently much stronger than the shin muscle, so it's worth doing something that strengthens he shin. Lifting the toes against a sandbag or resistance band, walking on the heels etdc or cycling with the feet clipped into the pedals and consciously lifting the pedal as well as pressing down.

Running form is about where the foot lands with respect to your main body mass. Your foot should land just in front, so avoid reaching forward and pulling yourself, concentrate on landing and then pushing forward.

As far as the load is concerned, by using the plan you'r limiting your risk, but if you're combining that with netball it might be a bit of overload.

Hope those thoughts help