Shin splints. Please help!

taraneedham73

Hi all,

I noticed on my last few runs that I have been getting shin splints and I dont know why! I sometimes get them but I havent had them for a while. I was wondering if theres a reason for getting shin splints and secondly what can we do to help it and is there a cure for it? Any advice is much appreciated. Its quite painful on my shins when running and it seems to be affecting my running.

MeanderingMammal

.... but I havent had them for a while

Two potential factors, what age are your shoes and are they used for non-running activities, and have you recently increased your mileage or speed much?

It could be that shoes are worn out and need replaced, or it could just be a bit of overtraining.

stickersticker

They also happen when you switch surfaces you run on. If you walk on hard floors at work during most of your shift and then run on the sidewalk for your workout this can lead to shin splints. I've had them all my life and ignore them.

vmclach

Ice & run less

taraneedham73

My shoes do not need replacing!! They are new shoes and I only got them last week. To be honest I am having a lot of hassle with trainers at the moment and they are the 4th pair from the shop. I was running in a pair of Nike structure and I didnt seem to get shin splints in those but I did race for life the other week and my ankle was hurting afterwards so I took them back and they said I can change them for a higher support shoe. I have had ankle pain for the last few months but I had a sports massage which eased the pain a bit. Would a new pair of running shoes give me shin splints?

The reason I say I havent had shins splints for a while is because I sometimes used to get them in my old trainers but I havent experienced them for a while. I got a new pair of trainers about 2 months ago and they gave me shin splints and also ankle pain and I took them back and changed them for a different pair. I just hope the Brooks trainers havent given me the shin splints? I have put ice on my shins and also been doing toe raises.

MeanderingMammal

Would a new pair of running shoes give me shin splints?

Not out of the question, personally my road shoes are motion control, so if I use a more cushioned shoe I end up in a lot of pain. If you've gone from a shoe with less control then it may be contributing.

Given what you're describing about ankle pain, as well as shin pain then it's dififcult to suggest the most appropriate response. I'd be inclined to suggest a physio referral.

QuietBloom

My shoes do not need replacing!! They are new shoes and I only got them last week. To be honest I am having a lot of hassle with trainers at the moment and they are the 4th pair from the shop. I was running in a pair of Nike structure and I didnt seem to get shin splints in those but I did race for life the other week and my ankle was hurting afterwards so I took them back and they said I can change them for a higher support shoe. I have had ankle pain for the last few months but I had a sports massage which eased the pain a bit. Would a new pair of running shoes give me shin splints?

The reason I say I havent had shins splints for a while is because I sometimes used to get them in my old trainers but I havent experienced them for a while. I got a new pair of trainers about 2 months ago and they gave me shin splints and also ankle pain and I took them back and changed them for a different pair. I just hope the Brooks trainers havent given me the shin splints? I have put ice on my shins and also been doing toe raises.

Have you had a gait analysis done to see what type of shoe you need (stability, neutral, etc.)? Also, increasing your mileage too quickly can result in shin splints. Changing terrain can cause them, such as suddenly running hills when you have been mostly doing flat terrain.

As others have said, icing and compression after each run can help. They also make neoprene shin splint sleeves to wear while running. There are also exercises you can do to strengthen your feet and legs. But the biggest factor is running in the wrong shoes, and increasing mileage too quickly.

taraneedham73

Are you saying that a more cushioned shoe is likely to give me shin splints? Thats a bit confusing. It says online if your shoes dont give enough support then that can give shin splints. If the new shoes are giving me shin splints then I might be better off going back to the shop again but its not something I want to do but I would rather have the Nike ones that I had before as they didnt give me shin splints.

Once my shins feel better I think I might try a run in my old trainers and if I am not getting pain in my shins then it could be the new trainers that are giving me pain. Shin splints is just as bad as having ankle pain and I want to continue with my running but I dont think I can if I am getting shin splints.

rduhlir

Okay...honetly...you didn't get the shin splints with the Nikes, but got ankle pain. Switched them out for your current shoe, and now have shin splints. Willing to bet it is the shoes.

taraneedham73

[/quote]

Have you had a gait analysis done to see what type of shoe you need (stability, neutral, etc.)? Also, increasing your mileage too quickly can result in shin splints. Changing terrain can cause them, such as suddenly running hills when you have been mostly doing flat terrain.

As others have said, icing and compression after each run can help. They also make neoprene shin splint sleeves to wear while running. There are also exercises you can do to strengthen your feet and legs. But the biggest factor is running in the wrong shoes, and increasing mileage too quickly.
[/quote]

I have been told that I am an over pronator and I think I am as my foot rolls in slightly when I run. The reason why they changed my shoes to a higher support shoe is because they said a more support shoe will help with the over pronation. I havent increased my mileage recently, I am only doing about 3 miles on a run. Would increasing speed cause shin splints?

MeanderingMammal

Are you saying that a more cushioned shoe is likely to give me shin splints?

Over-pronators tend to be more subject to shin splins than neutral runners or under pronators. If an over-pronator were to run in an excessively cushioned shoe, rather than a motion control shoe, then the risk of shin splints is increased.

...I might be better off going back to the shop again...

where are you going for these shoes?

taraneedham73

I have been told that I am an over pronator and I think I am as my foot rolls in slightly when I run. The reason why they changed my shoes to a higher support shoe is because they said a more support shoe will help with the over pronation. I havent increased my mileage recently, I am only doing about 3 miles on a run. Would increasing speed cause shin splints? The trainers I have are Brooks Adrenaline 14

mommyrunning

If your shoes aren't the proper type then yes new shoes can contribute to shin splints. As another suggested a gait analysis would be very useful. Do you struggle during your run? If you find yourself "shuffling" or struggling that could cause shin splints. Resting would be good. If you push yourself when injured you can get stress fractures.

jnord8729

Cushioned shoes are generally designed for "underproners" or people with high arches. These people tend to have more back problems because the high arch does not absorb shock as well as it should. Motion controlled shoes are designed for "overproners" or people with low arches. These are the ones that generally have problems with shin splints and runner's knee because of their legs rotate when they run.

The best way to know what you need is to go to a good running shoe store and have a gait analysis, and I don't mean have someone just watch you from across the room while you walk barefoot. It works best if they have you wear your running shoes on a treadmill with cameras they can watch in slow motion. If I have someone just watch me walk I look like I am neither an over or an under proner, but on the slow motion camera, I am very clearly an overproner.

Now something you can try if you don't to have to replace your shoes is order a pair of the Superfeet green running insoles. They are a little pricy (about $40 a pair I think) and they are real stiff, but they solved all my shin splint and most of my runner's knee problems.

taraneedham73

I am getting the shoes from sweatshop. The thing is I cannot get a refund on the shoes, they can only exchange them for another pair and its my 4th pair from the shop which is rather annoying and I think they are getting fed up with me by now. I thought a more cushioned and support shoe would not give you shin splints? It sounds like you are saying that a support shoe is going to make shin splints worse.

I got the shoes last Monday 9th June and I have done 3 runs in them and got shin splits on all 3 runs. It is a bit weird I wasnt getting shin splints in the Nike but I am in these ones. Do you think they would change them back for the Nike. I think time will tell when I do a run in my old trainers, if I dont get shin pain then I think that is telling me that its the Brooks trainers that is giving me shin pain. I seem to be having nothing but hassle with trainers at the moment

slouw10

I had to switch to other form of exercise to get legs to recover after shin splints, try cycling or you might have to reduce on mileage. I was told by the doc that it is the surface and my type of shoe that caused it.

I am not an expert - just what I was told at the time

wilsoje74

How long have you been running?

MeanderingMammal

I am getting the shoes from sweatshop.

OK, they're credible.

I thought a more cushioned and support shoe

They're different beasts, a cushioned shoe is less supportive, whereas a motion control shoe tends to be less cushioned. An overpronator in a cushioned shoe is more likely to experience shin splints than running in a motion control shoe.

Given that you seem to have a combination of ankle and shin problems I'd suggest that while shoes are contributing to this there may be an underlying issue.

Do you do any resistance training?

sevsmom

I didn't read all the responses, but here's my 2 cents worth. 1. Shoes either worn or moving your foot into unfamilar form can cause all sorts of havoc up and down you legs. So, shoes may be a culprit. 2. DO NOT IGNORE shin splits.....according to my sports medicine doc they can be the harbinger of stress fracture if not remedied. 3. STRETCH your lower body after runs. Everything from your plantar fascia to your IT band. Focus on stretches for Achilles and calves. Tight calves and Achilles can put extra strain on your shins and cause pain....again, info from my sports medicine doc. If all else fails, see a doctor that specializes in sports medicine and follow her/his advice. OK...that was like 4 cents worth.

taraneedham73

The shoes I have been given are a higher support shoe and it mentions on a few websites that they are for over pronators and not under pronators and I know I over pronate. I have done a gait analysis and a few running stores have watched me run on the treadmill and it comes up on the screen as to what runner you are. To be honest the shin splints seem to be quite bad and quite painful. I dont want to get shin splints each time I go running so I am not sure what to do and I dont want to keep going back to the shop, I am sure they are fed up with me by now!

timeasterday

They're different beasts, a cushioned shoe is less supportive, whereas a motion control shoe tends to be less cushioned. An overpronator in a cushioned shoe is more likely to experience shin splints than running in a motion control shoe.

Yep I've noticed that myself. I can do shorter runs in a neutral shoe but need a slight amount of support for longer runs. For neutral shoes I need something less "spongy" and the ASICS Nimbus is the best I have tried so far. It's a stiffer neutral shoe. A lot of cushioned shoes are too soft for me. Mizuno is another great choice.

FitMolly182

keep your heels on the ground and lift your toes. it works the area under the shins and prevents shin splints.

T1DCarnivoreRunner

I'm no expert on running, but my feet are very picky / sensitive. When I get shin splints, it helps to slow down. I prevent shin splints by having good insoles. For me, it isn't the shoes as much as the insoles. Now I have flat feet, and everyone tries to sell me the insoles with huge arches... in fact, those machines at Wal-Mart that examine your feet and point you to one of several insoles are crap. It gave me an insole that raised my arch, and I was ready to strangle someone after the first block.

As far as the ankle issue goes, why not use something with ankle support? I know runners like to have lighter, shorter shoes, but maybe that isn't as wise after all.

Then again, my exercise of choice is hiking. So I'm out on rough terrain and in tougher conditions. Still, I put just as many miles in as a lot of runners (I've hiked about 70-80 miles in the last 30 days). I just have other issues, like running into wildlife or falling through snow up to my armpits (because I didn't realize it was that deep and not packed down very well).

taraneedham73

Does a support shoe increase the chances of giving you shin splints? I thought a support shoe would help with shin splints. I have tried doing toe raises as I have been told that it helps with shin splints. What does people suggest? Do I take the trainers back? If I continue to get shin splints then I think I might have to swap them over for the Nike. I got told that Nike is a support shoe but I was getting slight ankle pain and she said the Brooks are a higher support shoe and that my foot shouldnt roll in with the Brooks.

MeanderingMammal

To be honest the shin splints seem to be quite bad and quite painful. I dont want to get shin splints each time I go running so I am not sure what to do and I dont want to keep going back to the shop, I am sure they are fed up with me by now!

the fact that you're already suffering shin splints, and don't appear to be letting them heal is probably contributing to the confusion.

In essence shin splints are microfractures and muscle tears on the shin, so once they've started they need to be allowed to improve. Essentially take some time to let your legs recover.

There are several underlying sources of shin splints:

Overdoing it - too much distance or speed, essentially overuse
Shoes - As discussed upthread
Form - if you're over-extending your stride then you place quite significant rotational loads onto your lower leg
Muscular imbalance between the calf and the shin muscle

I would suggest resting for a while. If you have shoes appropriate to over-pronators then stick with them. while you're letting your legs recover do some work on strengthening the shin muscle - toe raises against a sand bag or resistance band, cycle with toes clipped into the pedals and concentrate on lifting the pedal as well as pressing down on it, and stretch.

katsmo

A couple pointers:
1. Give your shins and joints a break from hard surfaces when you can. Run on grass or a trail or something softer than concrete.
2. Strengthen your calves. They are what supports your tibia. If they're stronger, they'll take more of the strain.

MeanderingMammal

I got told that Nike is a support shoe but I was getting slight ankle pain and she said the Brooks are a higher support shoe and that my foot shouldnt roll in with the Brooks.

All brands offer a range of shoes. Personally I run in Saucony Hurricanes and Excursions, so as an overpronator I use a motion control shoe.

When I tried a Nike cushioned shoe it nearly crippled me.

That said different brands do have some differences. It may be that you were in a Nike motion control shoe, and the Brookes just doesn't agree with you. Equally if you were getting ankle problems in the Nikes then there is something else that you need to think about.

I would suggest that you avoid fixating on the Nikes being the right shoe, and focus on addressing the underlying problem that's leading to the ankle and shin issues.

asdowe13

I found proper running shoes helped, but drinking more water, and slowing down got rid of them all together.

As i run further, i can run faster and no more shin splints

mommyrunning

Does a support shoe increase the chances of giving you shin splints? I thought a support shoe would help with shin splints. I have tried doing toe raises as I have been told that it helps with shin splints. What does people suggest? Do I take the trainers back? If I continue to get shin splints then I think I might have to swap them over for the Nike. I got told that Nike is a support shoe but I was getting slight ankle pain and she said the Brooks are a higher support shoe and that my foot shouldnt roll in with the Brooks.

Even if you buy the "right type" of shoe (cushioned/support) it doesn't mean that specific shoe is best for you. Different brands have different variations such as wide and narrow and different products used to produce them. If one shoe isn't working try another until you find one that feels good. If they are annoyed at the store it isn't the end of the world what matters is if they do the exchange. If they say no then you may have to just buy another pair. I suggest getting a gait analysis done by someone who does not work in a shoe store. Some gyms do them or you can go to a doctor or physical therapist. The gait analysis will tell you what type of shoe and about your running mechanics and what you can do to correct issues.

taraneedham73

To be honest I dont think there is many more shoes I can try and I think the shop is getting fed up with me keep going back. They do an exchange no problem but as I said they wont do a refund. I dont really want to buy another pair of shoes as I have spent good money on these shoes. She said to me if I was still getting ankle pain in the Brooks then I may have to go and see a physio and they might have to make insoles for me and then change my shoes for a neutral shoe. Thats not a route that I want to go down as that will be very expensive and I have already spent good money on my shoes. I have not needed insoles in the 5 years that I have been running so why would I need them now.

All I know is that I wasnt getting shin splints in the Nike so why am I getting them in the Brooks. I will rest my shins and I wont attempt to go for a run until they feel better and I think I will have a try at running in my old trainers to see if I still get the shin pain. I did think the Nike were the right shoe for me as I wasnt getting shin splints. I did have ankle pain but I had a sports massage which eased the pain and I wasnt getting much pain when only doing 3 miles but then I did race for life 2 weeks ago which was 6 miles and after about 4 miles I felt the pain on my ankle and I noticed the next day it was painful and I thought to myself oh no, this is not good!!

To be honest I dont see how having a gait analysis will make much difference. I have had a gait analysis and I have been to two different running shops and they both said that I over pronate so I know what sort of runner I am.

MeadowSong

When I was in high school and college I ran quite a bit. I read somewhere that shinsplints are caused by your muscles not developing in a balanced way and the ones are out-pulling the others (real technical, I know, bear with me). The solution is to lift weights with your toes (I know, I know, hang in there). So I tied shoestrings onto "Barbie Weights"--I think they may have been two pounds, but I really don't remember, and hung them over the top of my feet while sitting on my bunk bed with my feet hanging off and lifted the suckers. IT WORKS! Just sit where ever you can hang your feet. I just lifted them oh, say, 20 times, a few times a day. Seems like I did it more to start with and then after I'd been running a few months with no issues did less then I quit worrying about it and it stayed good. I told several friends who had the problem and it worked for every one of them also. I've never had the problem again--but have never run consistently that much again, either.