Shin Splints

JennS19

I've been running more and more lately and I noticed this last week that my lower leg on my right side started hurting in the front. Not exactaly right in the front of my shin but more off to the side. I'm pretty sure it's shin splints, its uncomfortable to even walk on my leg,

I didn't run last night and I'm curious if I should stay off of it for a longer period of time. I haven't had shin splints since H.S so I'm not sure the best care for them.

Can anyone help me out? :flowerforyou:

Wuggums

Yep definitely sounds like shin splints. I've found that gradually building up my speed/distance helps, along with plenty of ice afterwards, rest days where you do something other than walk/jog/run and compression. I wear a compression bandage when my shin splits flare up which helps a bunch.

JennS19

Compression bandage???? Is that like a really tight Ace Bandage?

I know I haven't been resting like I should. I try to get in a run 6/7 days of the week but I'm just starting off so I should probably take it easier and not run so often.

I make sure I stretch a lot after I get done with a workout but I never ice my shins. Should I start doing that?

CoderGal

Retaining water can cause this. Less salt if your high may help

Wuggums

I like ice when I have a really bad flare up because it reduces the swelling. Sometimes mine are so bad that it hurts to just touch my shin and the ice really helps. Compression bandages or compression sleeves are wonderful! A tight ace bandage would work, but I don't like the feel of the bandage wrapped around my calf - I don't like feeling the edges of the bandage. A compression sleeve is better - you pull it on like a sock. This is similar to what I like to use: http://www.trisports.com/zecacosl.html

Kevww1982

Just remember RICE = Rest, Ice, Compression and Elevation

johnlatv

first thing, make sure you are wearing the correct running shoes, go to your local running store and make sure you have the correct shoes...

i like to walk on my heels for a few minutes a few times a day, it does wonders when i get them.

Karmarie24

I responded to another post about this a few weeks ago, so I just copied my answer again! Hope this helps!!!


Are you new to running? Running is really hard on your body, and you should take it really easy when you first start. I started 4 years ago with the Couch to 5k program, it's a wonderful program that slowly builds your body up to running. I went from not being able to run 3 minutes straight to now running 25+ miles a week, I've done a ton of half marathons, and a full marathon.

I would also make sure that you have the correct shoes. Go to a real running store so that you can have you running style looked at. Running in the wrong shoes your your body can cause a ton of damage. Once they put you in the correct shoes, start out really slow, and make sure you have at lease a day in between your runs to start.

Ice can help a lot too. After your runs ice your shins for about 10 minutes, I've even done it before runs.

All that being said, I do love compression anything for running! I think compression socks help me personally, so if you know you have the right shoes, are breaking into running slowly, and icing, they might be a good thing to try!

There's a good article on Runners World's website about shin splint too! http://www.runnersworld.com/article/0,7120,s6-241-624--529-0,00.html

pauljsolie

After you heal, make sure to stretch before running, paying special attention to your calf muscles

oneIT

I got new shoes and tried taping. My pain is still there but taping them lets me run.
http://youtu.be/5gVe4XqXVY8

mlachance9

I went to a physical therapist last summer for shin splints. Here is what I did, but I was also training for a half marathon during this time:

Ice for 20 minutes after every run and even on days you don't run. Wear shin compression sleeves when running. Run on softer surfaces - such as an outdoor track or trails (stay away from harder surfaces roads, sidewalks, etc.) Cut all your runs in half (again this was during training, but I think the same thing would apply. If you always run 3 miles, then only run 1.5 miles.) After about 3 weeks you can slowly! increase the distance of each run - I think it was 1/2 mile per week. So the first week you'd increase your runs by 1/2 mile (using the 3miles original run, then you cut it down to 1.5 - so the first week of increase you'd do 2 miles each run), then the next week add on 1/2 mile (this week you'd do 2.5 mile runs, etc) - it was a slow process but it works.

Also make sure you have the proper sneakers for the way your run. If you have not already done this go to a running specialty store and have them evaluate your feet and how you run and make sure you're wearing the proper shoe whether you overpronate, neutral, or underpronate. And my physical therapist also suggest good arch support inserts in my shoes - I overpronate.

kayleen_longworth

You should only run every other day until you are used to it. Lighten up on the impact cardio. When not running try some elliptical or swimming or ARC machine. I think you are doing too much too soon. Lots of stretching before, during, and after will help. Also make sure to stretch throughout the day after running and the following day too. Make sure to stretch the shins too.

I get bad posterior shin splints (inside of the legs). I can work through them, but I have to take it easy. If i'm sore after a run, i use some icy/hot cream and rub it on my legs. That helps some. I try not to take painkillers as I need to know how mad the pain is. I've only been running for the last couple weeks, but I noticed my last C25K week 2 day 1 session, my legs didn't hurt hardly at all, so I think my good shoes and starting slowly has helped.

JennS19

Thanky ou all for the great advice.

I'll check out those site you reccomended. I do need to get a new pair of shoes, the ones I have are old and aren't fitted specifically for me. Thanks!!

sobriquet84

I used to be a cross country and track runner. Unfortunately, I can't run (at all) any more because of my knees. And I'm only 27! Blows. But any who, when I was a runner, I suffered from shin splits TERRIBLY for years.

Shin splits are when the muscle separates from the bone. DO NOT use compression on the shins, it will be even more excruciating when you go out to run. And it doesn't do anything to fix anything.

ICE. ICE. ICE. After you run. AND, see a podiatrist. Many times, the structure/mechanics of your feet can cause shin splits, and having orthopedic inserts made or being taught by a doctor/physical trainer how to properly tape your feet can help greatly. Also, evaluate your shoes. I recommend bringing them in to a doc or trainer to get an expert opinion.

2hungariangirls

I almost thought I had written the OP. I've had the same problem! I was pushing myself too much. I finally gave up and MADE myself rest Sat/Sun this weekend and it feels a lot better today. I'm going Friday to get new shoes. Good luck and hope it heals soon. It is so painful!

danger_kitteh

ditto to everything said about shoes and being properly fitted.

RICE

and compression sleeves - they saved my legs.

http://www.zensah.com/womens-running-leg-sleeve.html

I put them on immediately after I finish a run or workout that is particularly hard on my calves/shins. I wear them for about 10 minutes (or however long it takes me to get home from a race etc) and then I ice for 10-20 then the sleeves go back on for the rest of the day (and sometimes overnight). I also have full knee socks for particularly bad moments.

stretching and warming up is proper too. I'm a pretty firm believer that most people don't' spend enough time warming up and stretching before partaking in exercise (and after).

I haven't had shin splint problems since August and starting this routine.

spectralmoon

I had this a few weeks back, and I'm positive that I caused it myself by doing jumping jacks in really crappy walking shoes. My shins would hurt so bad, especially at night, that I'd wake up and have to find a comfortable angle to keep my legs at to stop the ache.

I upgraded to cross trainers and running shoes (I alternate) when my legs stopped killing me, and it hasn't happened since. Loving my new Asics; so much padding, even for pronate!