Shin Splints (mild)

likeaphoenix

For the 4 months I've been doing (almost) daily exercise since joining MFP, the treadmill is my workout. As I've increased the level of intensity, I am starting to notice an ache at my shins, during and between workouts. It's mild, but I don't want it to get worse.

I know there are tons of knowledgeable people on here and was hoping to get some input: should a "dial it down" (lower the intensity for awhile) or does anyone have other helpful input for me? THANKS SO MUCH!

gmaes78

Correct stretching exercises help reduce them and well as correct fitting running shoes. If you have worn the same pair of shoes for a good period of time, you shin splints might be a tell tale that you might need new shoes.

vim_n_vigor

When sitting - do the abc's with your feet - stretches and strengthens. Ibuprofen will help with inflamation. Standing on steps with your toes and doing toe raises will help too. Make sure you have the proper support in your shoes for your foot type. I have high arches and I usually have to add support to the shoe to keep from getting shin splints. Ice helps too.

mikeyrp

1) New shoes
2) Read up of 'Chi Running' or 'Effortless Running' for good technical advice

Stretching should only be done AFTER a workout - stretching when cold can create injuries... Warm up for at least 15 mins before doing hard exercise.

Best advice - get off the tread mill - I find them tonnes worse than road/track running.

mikeyrp

When sitting - do the abc's with your feet - stretches and strengthens. Ibuprofen will help with inflamation. Standing on steps with your toes and doing toe raises will help too. Make sure you have the proper support in your shoes for your foot type. I have high arches and I usually have to add support to the shoe to keep from getting shin splints. Ice helps too.

And this with respect to stretches and ice!

RAFValentina

Shin splints tends to ease when you start running so it's probably a bit of tendinitis. Have you tried RICE? Rest, Ice, Compression Elevation? Combine with some mild anti inflammatories such as ibuprofen and avoid taking anything like creatine in the mean time as this can aggrevate and lead to compartment syndrome which is pretty serious and left untreated can lead to primarily nerve damage but also irreversible nerve damage, blood vessel damage and ultimately, cellular tissue necrosis. I had true shin splints which developed in to compartment syndrome. At first it was shooting pains in the anterior shin and ankle then on the posterior and then developed in to no pain at all but hot tight inflamed calves which I couldn't feel but the physio spotted... had started to get nerve damage! Don't let yourself get in to this! Investing in a good fitting pair of training/running shoes and rest days as well as stretching and building up gradually are essential. If you're biomechanics are a bit out this could be why you are getting them. Make sure you warm up and cool down properly with proper stretches. Get yourself to a running shop and get a gait analysis and shoes for your biomechanics! Hope that helps!

Val

RAFValentina

Also, have you tried putting a slight incline on to the treadmill I always run with a minimum of 1.2% but ideally 2% it takes a little of the impact out on your knees and in to your shins. Watch out for Illiotibial Band syndrome or runners knee. You'll probably feel this as tightness on the outside of your knee or possibly up at your hip but it could run from your knee to hip ... its the big band of connective tissue/muscle that runs between your knee and hip on the outside of your leg! x

likeaphoenix

Thanks so much, you guys! One of the messages I'm getting here is that my $19.99 running shoes are probably not cutting it -- I will go to an athletic store and spend the money for proper shoes. I am taking into account the information you provided and will research further/act accordingly, in that I don't want this to develop into something long term or serious. Have a great MFP day, everyone.