Runners, Help me with tight shins.

ukhennin

I'm doing C25K right now and I'm just starting week 7 which is 25 minute runs. I've been properly fitted with shoes at Fleet Feet so I'm confident that the problem is not there. But I when I'm running, usually 15 to 20 minutes in, my shins get pretty tight. It's more on the outside of the shins if that matters. What can I do to alleviate that? Are there stretches or exercises that would help? Would running in compression socks be of any help? Any and all advice is appreciated. Thanks!

ansonrinesmith

I'm just in week 2 and I get the same burn/tightness about half way through.
I'm stretching and doing my 5 minute warm up walk.
It subsides and feels 100% better within 30 minutes of stopping.

vulrich93

Try stretching your calf muscles. You basically stand on 1 leg, flex your foot up (so your toe is pointing towards the ceiling) as high as you can, then point it down (towards the ground) as low as you can. I do this about 10-15 times on each foot. I think this helps with shin splints/prevents them.

Hope this helps!

vim_n_vigor

Do you have very high or low arches? You may need to check that your arches are getting proper support. That can cause tightening and the dreaded shin splints as well.

ukhennin

What I'm getting is not shin splints. I've dealt with shin splints before so I know what that's like. It's just the tightening of the muscle during the run. On my last run they got so tight that I couldn't finish the last few minutes. So I'm trying to figure out how to prevent that so I can finish my runs.

professionalptlondon

Have you tried foam rolling? I suggest using a foam roller. Look it up on google. Fairly cheap to buy. Either that or see a massage therapist.

summertime_girl

Try leg sleeves.

fteale

Are you stretching before and after running? I don't usually bother but my husband gets tight shins if he doesn't stretch. Stretching after running is the important bit.

meli_medina

Another good stretch is to stand on a curb or a stair with your toes on the step and your heel off. Use the banister or a tree or a car as your support. Lower your heels so they are at a 45 degree angle below the curb/step, hold for 3-5 seconds, and then raise them so they are at a 45 degree angle above the curb/step and hold for 3-5 seconds. Repeat this 10-20 times before and after your run.

Also make sure you're landing on the pad of your foot and not your heel.

run_momma_run

Try stretching your calf muscles. You basically stand on 1 leg, flex your foot up (so your toe is pointing towards the ceiling) as high as you can, then point it down (towards the ground) as low as you can. I do this about 10-15 times on each foot. I think this helps with shin splints/prevents them.

Hope this helps!

This!

To help you stretch up to the ceiling, you can put your toes up against the wall, or you can stand on a step and lower your heels, and then instead of pointing your toes down, you can stand on your tiptoes and hold it. Try all the variations of these stretches that you can think of, there will be some variants that are more effective for you than others.

Lcontinelli

Keep stretching as much as possible. I've been a runner for about 10 years and whenever I took time off from running and re-started I had this issue. Most importantly, as a preventative measure, ice your shins - espeically on the outsides where they hurt. Freeze some water in a dixie cup (not all the way) and once it's frozen cut out the ice wrap it in a little handtowel and ice up and down your shins.

ukhennin

Thanks, I'll try the stretching. I've really only been doing the warm up and cool down walks so I'm sure some stretching will help. I'll also try to pay attention to how my feet land.

YMTaylor

This stretch is hard to explain but it's helped me when I had that too. Stand somewhere so you can brace yourself, like in front of a wall. Take your right foot and 'lay' your leg across the floor in front of you so your toes are by the wall, your heel is towards you and the shin is along the wall, if possible. Bend your knees so you lower towards the floor until you feel the muscle stretch. Go low enough to feel the pull but don't hurt yourself. Repeat with other leg. I hope that makes sense and good luck.

YMTaylor

This stretch is hard to explain but it's helped me when I had that too. Stand somewhere so you can brace yourself, like in front of a wall. Take your right foot and 'lay' your leg across the floor in front of you so your toes are by the wall, your heel is towards you and the shin is along the wall, if possible. Bend your knees so you lower towards the floor until you feel the muscle stretch. Go low enough to feel the pull but don't hurt yourself. Repeat with other leg. I hope that makes sense and good luck.


** Sorry for the double post. my computer hiccuped in the middle.

JCPruitt

You do want to stretch the shins before and after. As someone that has had shin splints for 30 years I can tell you they are HELL. There are foot flexing tools you can get. They are basically a rocker and they stretch the foot to help prevent planter fasciitus and stretch the calf. That will help. Point your toes and flex your toes as indicated above as well.

Shin splints are caused by 2 possible things--1) minute fractures in the tibia and fibula and 2) compartmental syndrome. Since you are having pain on the outside I am betting you have compartmental syndrome going on. This happens when muscles are stressed unevenly. It may be worth having you gait analyzed. It is possible you need a shoe that keeps you from pronating or supinating.

Now, after you run you need to cool your legs off. If you are in a lot of pain, you need to ice your shins. You may even need an NSAID to decrease swelling (even though you can't see it).

buell1200

All about stretching before and after. I notice mine get tight as well if I do not.

dieselbugparrot

You basically stand on 1 leg, flex your foot up (so your toe is pointing towards the ceiling) as high as you can, then point it down (towards the ground) as low as you can. I do this about 10-15 times on each foot. I think this helps with shin splints/prevents them.

I do this and also while in the same position I roll my ankle around in circles, clockwise and counter clockwise. I do these stretches before and after I do C25K. I've also started during walking warmup, going back and forth between walking on my tippy toes and then walking on my heels for about a minute. It looks a little funny but I'd rather risk looking a little funny then have pain later.

lilRicki

I get the same way and I just walk fast lol...I usually change my step a bit so it elleviates the soreness, but half way through my body kicks in and I don't feel a thing. I'm going to try some of those stretches, like standing on my tip toes and heels...let us know what's working for you!

iamMaLisa

I am also doing the C25k and when i that happens i start paying attention to how my foot lands on the ground, at first i was landing almost on my toes/ front of foot. then when i was listenting to the podcast on the c25k he explains that you should try to land towards the back of the foot/almost heel first then roll forwards completing a full rang of motion therefor stretching those muscles fully flexed both directions. and that helped me big time! also i am getting muscles on the front sides of my legs i have never had before.