c25k shin splints

Lindseysund8

Hey! I just started c25k (couch to 5k) last week and Its going great! The only problem is shin splints. They hit right after the first running part and persist for the rest of the workout and a couple hours afterward. I am not a newbie to attempting to run and this has happened every time so I don't think its a stress fracture. Does anybody have any tips on reliving them? Will they get better as my legs strengthen? Right now, I am doing icy/hot and icing after. Let me know!

Rachiepie6

ice for the first 24-48 hours after the "damage" done then do ice heat ice heat ice
make sure you stretch your calves - major contributor to shin splints - also get your feet checked by a podiatrist
I suffer shin splints and they are the things I do and have been told to do by my podiatrist, I have REALLY tight calves and need orthotics, those together are my main reason why I get shin splints.

AmyG1982

you might be pushing yourself too hard up front, running too fast etc. try increasing your warm up and slowing down your running speed. good stretching and better shoes should help too. orthotics may even be needed. i'd suggest going to a dr before it becomes something serious.

debussyschild

A lot of this has to do with your foot strike. The ideal foot strike for beginning runners is the heel to toe foot strike. Most beginning runners have a tendency to strike with their toes first (especially when they are trying to increase their speed in a program like C25K). Striking with the toe first can lead to shin splints. This is what I read in The Everything Running Book. There is a lot of controversy about what the proper foot strike is, but it usually depends on the type of running you're doing. I've learned that for beginners who are focusing on distance first, you should use a heel strike. Also, take a moment when you're running and notice how loud your steps are. You're steps should be virtually silent, which means you have to roll smoothly from heel to toe and reduce how hard you land on the ground. That usually helps substantially in the way of avoiding shin splints. If you're trying to go faster, focus more on taking more steps and less on trying to lengthen your stride. Too long a stride will cause you to run with improper form and can cause injury. So can running with too short a stride. Hope this helps!!

kyrstensmom

I was having all kinds of issues with shin splints when I first started running again...pain so bad it felt like my ankles and lower legs were gonna break. I got new shoes that were a match with my running style and foot shape and I have zero pain in my legs when I run now. I needed extra support in my arch, and I couldn't believe the difference the first time I ran with my new shoes.

cofakid

I'm facing the same problem from Zumba and posted about it a few weeks ago and got some useful replies. Heres the link:

http://www.myfitnesspal.com/topics/show/381963-pains-in-shins

I'm hoping to start c2k5 soon but im finding my shins hurt if i run at all so i've made a little document of tips to reduce it made up from a few sites and things:

http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints/stretching.php

http://walking.about.com/cs/medleg/ht/htshinsplints.htm

http://www.runnersworld.com/article/0,7120,s6-241-286-289-12604-0,00.html

http://www.blackmores.com.au/health-topics/shin-splints?gclid=CJ2_k7ObvKwCFYSFpAod5S9jpA

http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints.htm

http://www.doctorsexercise.com/journal/shinspints.htm

Hope that all helps!

boisvln

I tried c25k in the past and got to week 3 and suffered a stress fracture in my ankle. I started back up again today and also have shin splits. Thanks for posting...I got some good insight on technique. Its fun and great way to work up to running gradually. Good luck with the program! :happy:

Lindseysund8

These are great tips! today is my off day but I will try some of that tomorrow. Thanks!