attn: Runners and shin splint experts

taco_tap

By all means, I am a novice runner. I like doing it. Probably my favorite workout. I always get shin splints from it. I have good shoes. and I know how to treat the symptoms. Is there a way to condition myself into running though? Kind of ease into it to avoid shin splints? The past few months I have gone to the elliptical, rowing machine and the stairmaster. But I cant help but jealously stare at people running on the treadmill.

taco_tap

... nothing... really?

jsuaccounting

anyone??

eellis2000

well I am a new runner and used to get shin splints and i was told to stretch the shins you raise your toes toward your knee and the muscles around the shins get stronger allowing for less impact on the shin bones. It has worked for me though.

ahinescapron

I haven't run in a while, but back when I was I used to get shin splints. I found an exercise where you walk on your heels with your toes pointing up after you run. It looks really silly, but I never got them again.

KLynnBear

Shin splints kill me!

Here is all the advice I have found so far:

-Get professionally fitted for shoes

-there are several youtube videos showing stretches and exercises such as flexing foot for 60 seconds, 50 toe taps on each foot several times daily, and foam roller exercises

-Biofreeze

-Antiinflammatory meds

Honestly nothing has really helped. When I run two miles or more my shin splints seem to act up. I'd love to hear some new information that might do the trick for me.

piccolarj

I'm also new to running but I had problems with them too at first. What I did was slowly up my running until they were strong enough to handle it. I would run until I started to feel discomfort then I would finish my workout on low impact equipment ( bike or elliptical). After a few weeks I didn't have the problem anymore.

drdiaz2009

I've been running for years and have always gotten shin splints, dating back to when I played field hockey in high school! I still run a lot, both outside and on the treadmill and have learned a few tricks to try to prevent them.

1. Definitely get yourself a good pair of sneakers that are specifically designed to absorb a lot of the impact when running (e.g., Asics gel-line, Saucony, some of the New Balance). Just because it's a "good pair of sneakers" doesn't mean they'll help shin splints, so definitely go to a runner's store if you can and have them assess your gait and suggest some sneakers for you.

2. Warm up and stretch! This can't be over-stated. I often go on the eliptical or stairmaster first, then stretch and make sure to do a lot of calf stretches, then get on the treadmill. Almost 100% success at not getting shin splits. When I run outside, I make sure to go at a slow pace for the first 10 minutes or so, then stretch, then run.

3. Lastly, shin splints may indicate that the muscles in the front of your legs opposite your calf are weaker, so be sure to strengthen those (e.g., moving your foot back and forth to flex that muscle is a good strengthening exercise for this).

Happy running!

jskaggs1971

Here's what I've learned about shin pain:

Properly fitted shoes help. If you require orthotics, get them. If your orthotics are old, get them checked. Ditto for your shoes.

Start slow and increase distance/time by no more than 10% a week. Newbie runners (like me) do well with C25K, Galloway, or any of the other running plans for newbies. Don't try to run fast -- speed comes with time. Try to run so that you still have enough breath to carry on a conversation or sing.

Stretch well after a run while you're still warmed up. Especially concentrate on stretching the anterior tibialis muscle (that's the one that usually causes shin pain) and your calves. Tight calves will pull on the tibialis and increase the tightness/pain in it. Google will show you good stretches for the tibialis and gastrocnemius (calf) muscles.

Even with all of that, us newbie runners can expect some discomfort as you stress muscles in new ways. Ice helps, as does Ibuprofen. For me, most of the shin pain dissipated somewhere around 3 or 4 weeks into regular jogging.

I'm not a doc, and I didn't stay at Holiday Inn Express last night, either, so take my advice as being worth what you paid for it. I found great information in the book "Running Doc's Guide to Healthy Running: How to Fix Injuries, Stay Active, and Run Pain-Free". I checked it out from my library, but Amazon has it too: http://www.amazon.com/Running-Docs-Guide-Healthy-Pain-Free/dp/1934030686

Not affiliated with any of the above, but satisfied with the results i got.

sidhe31

I've read that strengthening the Tibialis Anterior (the big muscle beside the shin bone) can help alleviate shin splints as well. The old suggestion used to be to pull a towel towards yourself, using only your toes while seated. Sorry, can't come up with a better description of the exercise right now. I've also had a lot of luck referring to this book "The Lore of Running" by Dr. Tim Noakes.
Hope you find a solution soon.