I would like to run...well, jog, but I get NASTY shin splint

papa3x

Is there anything I can do to prevent those?

scapez

What cured this for me was to go to my local running store and have them fit me with proper shoes. Something you might consider.

apesid

What cured this for me was to go to my local running store and have them fit me with proper shoes. Something you might consider.

Me too! Good luck!

kfox15

A second on the shoes. Cross training! Adding in things like swimming or cycling can help you stay on top of your fitness while also giving the shins a rest.

papa3x

Thanks.... I did that... and it has not helped... and I ended up spending 3x as much as I normally do..... On the plus side, they make taking LOOOOOOONG walks a whole lot better.

BerryH

Thirding the shoes, and take it very gradually as you build up your running time. Here are my beginner's running tips:

http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

Note number eight:
8. You will get aches and pains – most aren’t worrying. The most common are pains along the front of the shins (shin splints) and aching knees. Rest, ice, take ibuprofen and start again easily when you’re ready. MOST of the time the pains are due to doing something your body isn’t used to. Avoid making exaggerated heel landings to avoid the worst of beginner’s shin splints.

Audddua

Oh I feel your pain! I'm prone to shin splints and I used to get them all the time in college (stupid me wore cleats to rugby practice and forgot sneakers so I had to run in them :sad: ). I was so petrified of getting them again I avoided running. I met with a trainer at my gym and got some good advice that I will try to remember for you:

* Make sure you have a good pair of shoes. Local running shops have knowledgeable employees that will help (and they have good shoes for cheaper than you'd think - you don't need to drop a TON of $$).
* Start slow! Do not start out by running a mile (or more) if you haven't ran in a long time. You will just hurt yourself and give up.
* Train with run/walks and slowly build up your tolerance. Check out the "couch to 5k" for some good detailed training advice.
* Stretch out when you're done.

I went from wheezing after 0.2 miles to running a 5k in about 6 months. YOU CAN DO IT!! :drinker: good luck!

ItsMeRebekah

Thanks.... I did that... and it has not helped... and I ended up spending 3x as much as I normally do..... On the plus side, they make taking LOOOOOOONG walks a whole lot better.

it takes time!! it will get better... the longer you do it the lighter they get and can go away after time.

BerryH

Also, consider mid-foot landing rather than trying to land on your heel like we always used to be told.

To strengthen the muscles along the shin, write out the letters of the alphabet with your big toe while sitting at your desk.

To stretch afterwards, knee on your feet and lean backwards.

If you';re a heavier runner, try replacing the insoles in your shoes with gel insoles. Sorbothane ones helped cured my plantar fasciitis.

ItsMeRebekah

compression socks can help too, forgot abt that.

jcpmoore

This happens to me, too. I was told better shoes. Not from places like Di*ks Sporting Goods, but from a specialty running store. Ask your local running club for recommendations. Then build up gradually to it. Don't do it every day. Cross train with other exercise-walking, swimming if you have access to a pool, aerobics or whatever other activities you like. Three times a week is good to start.

Most important-don't give up.

Edit: I can't believe I'm not allowed to include the name of a sporting goods store here. Sheesh.

mikeyrp

Read 'Chi Running'

Unfortunately its 75% hippy #### but the other 25% is pure genius and I have completely re-built my technique based on this.

This and the shoes.

And don't overdo the inclines to start with.

And sports massages help a lot!

mikeyrp

Forget the book - here is everything you need to get started (some specifics such as hill technique should be looked at later.)

http://www.youtube.com/watch?v=Tx6x2cD6Y8Q&feature=related

papa3x

Forget the book - here is everything you need to get started (some specifics such as hill technique should be looked at later.)

http://www.youtube.com/watch?v=Tx6x2cD6Y8Q&feature=related

Thanks.... going to watch right now.

kaypee65

I used to have terrible problems with shin splints. I have a comment to add to the good suggestions of building up slowly and buying a good shoe. There is a school of thought that shin splits are caused by taking overly long strides. So take shorter steps and take more of them, next try to have your body over your landing foot, not behind it. By landing more on my mid-foot instead of my heel my shin splints went away and never returned :-)

atlantapiper

adequate stretching prior to and after running or walking! Good luck!

olafchiefofallhairyvikings

good shoes ( usually with moderate support)
walk to warm up 5- 10mins
run easy and short for several weeks
warm down

and stretch your calf's and front of shin (kneel with a rolled towel under your ankle - sit for some minutes)

generally in my experience shin splints if at the front are down to weakness of this muscle (tibialis anterior) - to strengthen these use a theraband (try youtube ) or try walking on your heels for 15 seconds x3
and overly short / tight calf muscles, therefore stretch these regularly - try youtube if you're not sure

if splints pain is at the posterior / middle (tibialis posterior) of your shin - stretch your calfs and to strengthen try standing on the edge of step and go up and down on your tip toes (both feet at first 10 - 20 x and when you find this easy just on one leg at a time)

make sure you run one or two days on with similar off and as said before try a different activity to rest the area
massage may help
foam rollers used regularly is useful too

if your feet are flat (?) then generic arch supports or specific bespoke ones can be very useful

if the area is swollen or you're limping it may be best to consider not running for several weeks (6+) - go cycling?
if it continues still, see a good musculoskeletal clinician (podiatrist / Dr/ consultant etc) preferably from recommendation.
sometimes the pain can be bony (medial tibial stress syndrome) and will require a long layoff and diagnosis by Imaging - this is usually felt along the inner bony edge of the tibia from the ankle toward your knee - rare though unless your very active.

good luck with your goals!

thepetiterunner

* Make sure you have a good pair of shoes. Local running shops have knowledgeable employees that will help (and they have good shoes for cheaper than you'd think - you don't need to drop a TON of $$).
* Start slow! Do not start out by running a mile (or more) if you haven't ran in a long time. You will just hurt yourself and give up.
* Train with run/walks and slowly build up your tolerance. Check out the "couch to 5k" for some good detailed training advice.
* Stretch out when you're done.

All of the above.

You can start out by walking a few miles first to build up your leg muscles. It takes time. Also, I've found that I usually get shin splints the first 1-2 miles of a run and they eventually just go away in miles 3, 4 or 5 and the last miles are just gravy