Runners - ?? about shin splints

slr622

I've decided to get back into running after an almost 15 year break Now, I'm not a complete couch potato, I've been doing various Jillian Michaels workouts for the past year off and on and over all keep moderately active.

I started up with running this week and I've put on roughly five miles at a 6mph pace. Feeling pretty good over all, but I noticed today during my 30 Day Shred workout that I'm feeling the twinges of shin splints coming on. Does anyone have pointers for heading this off? I'd love to keep putting on miles every day without the shin splints forcing me to take a complete break. Should I be icing them, wearing some sort of brace?

Today I plan to walk my two miles instead of run, but I'd sure like to be running again tomorrow...

Any advice?

BrianSharpe

Shin splints are nature's way of telling you to slow down and cut back your distance. The usual cause is a sudden increase in distance or change in surface (going from dreadmill to outdoors).

Ice them, a little ibuprofen may hel with inflammation and discomfort and take a day or two off running.

Here's an article at runnersworld.com that may be helpful: http://www.runnersworld.com/article/0,7120,s6-241-624--529-1-3X6-3,00.html

Happy running!

acresfield

Technology has moved on quite considerably over the last few years with respect to footwear. It wouldn't hurt to have your gait analysed at your local sports shop (most do it if they sell training shoes) and make sure that you are wearing a pair of running shoes that give you adequate support. This is something that helped me tremendously when I first returned to running.

Don't let them bully you in to buying the most expensive pair either. You can get a pretty decent pair for a budget price.

HannahPTA

So I had the same problem and no amount of rest seemed to help but then I found this stretch and it stopped my shin splints within a week. I reccomend you do the stretch before and after your workouts and again later in the day. I also would ice after your workout and if needed take an anti-inflamitory.

Here is the stretch:

Stand (I do this barefoot for a deeper stretch) on a stair holding the railing. Have the front half of your feet hanging off the edge. Now point your toes and foot downward as far as you can and then reverse it and point with your toes stretching upward as far as they can. Do this 30 times..note:it will burn if your shins are irritated. Next still holding onto the rail move yourself into a seated/squat position on the stair (legs at a 45* to 90* angle if possible) and then do the toes up/down stretches all over again from this angle. (Now this burns!) Once done shake it off and repeat.

I know this was my miracle cure for the shins. Now I just need to build-up my knee strength. Good luck with your goal and I hope this helps.