SHIN SPLINTS!! Ahhhhh

Lisdol

I have been running for a few months now and worked up to about 3 miles. I went to a professional running store and was fitted for the right shoes. I stretch, I drink water, I haven't really tried to increase my speed, I don't try to increase my distance by more than 10% a week.... I've done everything right but I still get shin splints! I have another 5K coming up in September and resting is not an option. I tried that the first time and I'm just not going to lose all the progress I've made again. I've heard don't run on hard surfaces.. sometimes I use the treadmill and sometimes I run outside on the sidewalk depending on the whether. I'm not going to run in the grass though, I don't need a sprained ankle!

So my question to runners is do you run through your shin splints? Mine aren't that bad. Really it's only in one leg and it's tolerable. I was thinking of wrapping it with an ace bandage when I run because I've heard compression works and then stretch and ice it when I get home.

Lisdol

Oops *weather. I always have to fix my typos.

Vansy

I had them once in high school, but never again since then. I think after a few days off they went away. I'll occasionally get shin splint-like pain in my shins if I haven't walked in a while and then go for a speed walk. But after a day or two of walking they go away.
I think the general treatment is ice and rest and try to ease back into it. YOu might try some speed walking, see if that will help strengthen your lower legs/ankles -- I hear that helps with shin splints.

WarriorReady

Not a pro or even close but what about increasing your calcium on top of what you are currently doing? Good luck!

jonwv

two aspirin seem to work

bayan2010

I agree! Speed walking is super hard, and it stretches and strengthens your shins like crazy. I did it for 2 months to get my shins in better shape.....I was previously getting shin splints all the time, and now I don't. I'm guessing it really helped, and it's not just a coincidence? HAHA. Good luck.

Jacwhite22

Yes. I would try to stretch/ice them well (put water in paper dixie cups, peel away the paper and ice like a push pop. And take some ibuprofen. I wouldn't overdo but continue to train. If it keeps up you might want to go see a doc because you could have a stress fracture or something similar.

bamadwl

I started a walking program earlier this year just recently started trying to jog some and asked my company's wellness coordinator about shin splints. She recommended icing them soon after walking / running to decrease the pressure on the shins that causes the pain.

Lisdol

Thanks!! I will try ALL of the above

pursuitoffitness

Make sure you ice for 20 mins off for 20 and repeat like twice. I hate having shin splints and I get them a lot (especially during track season). There are a certain type of compression almost leg warmers that you can buy and they are really effective. If you don't feel like running on grass, try running around a soccer field. I'm pretty sure (depending on the size) that 6 times is a mile. It gets boring but it really does feel better running on that then running on hard pavement. Make sure you ice before and after your run! If it really gets bad, go to your doctor because you could get a stress fracture from them. Hope this helps!!

Eafears

I get horrible shin splints and please take the time to get better or you will have to stop. It causes swelling in the muscle and can become much more painful. The stretches and exercises will depend on where you are getting your pain, there are several different types. You should rest, ice and elevate. Some people find compression or taping very helpful. If you're going to run on the treadmill and outside it could just be the difference in surface. But you should try to run on the street and not the sidewalk. Concrete is a much harder surface. As for running in the grass that can actual make them worse because you can become unstable. Here is a link to lots of info.

http://www.healthfitonline.com/resources/articles/shinsplints.html

you may want to go back to the running store for an evaluation on your gait, it could be your posture as you run. Hope this helps.

yo_andi

I play semi-pro Australian Rules Football and rugby year round. I have always had extremely tight calf muscles, and as a result, also shin splints -- all season, every season.

Pop two Advil 20 minutes before you run, then stretch post-run paying extra attention to your calves, hamstrings and quads. You can also work on ankle mobility, as shin splints often have to do with limited mobility in the ankle joint due to prior injury, scar tissue or poor running form. Then, once you've cooled down, ice your shins. 10 mins on, 10 mins off for an hour. Someone else mentioned the frozen Dixie cups thing... that works extremely well.

To avoid them in the future, practice a midfoot strike when you run, keep your calf muscles loose, invest in a foam roller and do it consistently, and keep hydrating and stretching. Stretch the whole leg!

Best of luck!

Sox90716

Try compression socks. Hope it helps! Good luck!

ntlpeterson

One thing you can do is to find a wall, curb, step, etc and put your foot against the raised surface to get a good stretch. You could also have someone massage your lower legs. Take the heel of the hand in long, slow motion from the bottom of the leg to just before the knee joint using a high-ish pressure. This will hurt. Your shin splints might not be gone afterwords but your legs will feel better after the massive pain. I think you can also get a rolling pin looking device at some running stores that does the same thing.

sarafil

Ice them right after you run, and then periodically during the day. And the best thing to do is look at your running form....shin splints are an overuse injury, so you need to figure out what kind of imbalance you have going on that is causing them in the first place. I've found the best place to start with form is your cadence (how many steps you take in one minute). If you are at a correct cadence (around 180 per minute), then the rest of your form is typically good (it's hard to keep that cadence in bad form). And I'd like to stress that cadence has nothing to do with speed....you can have 180 whether you are running slow or sprinting.....it's the power and length of the strides that make you go faster or slower. Good Luck!

CharMarieDavis

Hey! Congrats on your 3 mile achievement! That is huge. Running is incredibly hard on our bodies. I was training for a half marathon that is in October. I started my training at the end of February and did a gradual increase training calendar as it sounds you are doing yourself. I am now in a boot and have not been able to run or do any real cardio for 12 weeks. So here is my advice - when your shins hurt. Stop running. Take a day or 2 off. Not a long break. Shin splints are caused by the muscle getting fatigued. And it is the same muscle that is connected to the ball of your foot. If you continue to run while this muscle is getting fatigued, it will eventually stop cushioning your foot and you will get either a stress fracture or a fracture in the ball of your foot. It doesn't hurt and you may not notice it right away but it is NOT FUN. So my only advice with shin splints is listen to your body. If they hurt, then stop. If you feel like you can push through them, then do it. But just be sure to listen to your body. Also, don't do any "long" runs on back to back days. Be sure to give a days rest from running and do some cross training, weight training or just rest on your off days. Marathon runners can run long runs back to back, but newbies (you and I) cannot. So that is my word of advice and I wish you the best of luck!! You can add me if you'd like, I plan on continuing my running journey as soon as I get out of this poor boot! (hopefully only 3 more weeks!)

Angie80281

You said you don't run on hard surfaces, but then said you sometimes run on the sidewalk. According to my podiatrist (who I had to visit after nearly getting a stress fracture in my foot), sidewalks are one of the worst surfaces to run on. After the foot incident (at which time I also had horrible shin splints), she told me to stick to either the street or a track. The asphalt of the street absorbs more shock than the concrete of the sidewalk. I can't say that I never get shin splints anymore, but they are few and far between since I made this switch.

Also, I agree with all the posters who have said to use compression socks. Good luck!

ETA: Sorry, just re-read the part about hard surfaces. Misread your wording at first. I don't blame you, I won't run in grass for the same reason. Obviously you don't want to run down a busy street, but if you have a residential neighborhood you can run through to stay on the street, this would be good. Of course, a school track would be even better.

phillieschic

I run 5 miles at a time, 4-5 times a week and I've never had them...but I chalk that up to staying properly hydrated EVERYDAY, a daily potassium supplement EVERYDAY and a proper warm up and cool down EVERYDAY.

I hope it gets better for you... :drinker:

Lisdol

Thanks for all the awesome advice!!! I was trying to do some running everyday but I do realize I need to mix up my routine a bit. Thinking about adding 30 day shred and some other things. As long as I'm doing some activity! I'm going to have to find a track or somewhere else to run though, no more sidewalk.

smilebhappy

I used to have problems with shin splints
I took advil bit before run, got myself a pair of compression socks (they have alot of cute/different colors available now)
made certain I walked (cool down) & stretched (off curbs feel great) really good after run, used a roller & finally iced if needed. Oh & make sure you are properly hydrated before & after your run. I hope you get to feeling better soon!!

Jen_ht

I don't have much advice, apart from I heard the icing thing is good, but I wanted to say to everyone who's answered here - THANKS SO MUCH!!! :flowerforyou:

I used to run a lot, but now after many injuries I'm just going back to running and trying the C25K, and I majorly suffer from shin splints! I'm going to try all of these suggestions

SuzanneRogers

Be careful with shin splints, stop if the pain continues. I thought I had shin splints from running but I woke up and couldn't walk I was in so much pain, I had 3 stress fracture in one shin and 1 in the other shin. I had to wear a boot for 8 weeks and 2 years later I still have issues with it. So if you feel pain then don't push through it stretch, walk, ice, compression and advil for a few days, stick to strength training and not high impact until pain goes away.

great job on 3 miles. I ran my first 5K last fall after a year of recovery. You will do great.

Discoveri

Check out this exercise if you get a chance: http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise

SuzanneRogers

See you can run on school track, those are easier on the shins.

runzalot81

First, welcome to the running club!

Second, ice your achy shin.

Third, invest in some compression socks or sleeves. I just bought my first pair of sleeves and they ROCK.

Fourth, don't be afraid to take some time off running and cross train. You will NOT lose your running goodness after two weeks. Commit to cross cardio like elliptical, stairs, swim, BIKE (very good), and good ol' walking (I know I know but trust me). And lift weights, heavy or light. All of it will help strengthen your shins and other stuff. After one week off, ease back into it and don't run for more than 3 to 5 minutes at a time. Your patience will save you.

I've had shin splints a few times myself. I was soooo afraid of taking time off, staring a half marathon in the face. And then soooo grateful when I finally learned that it's okay especially if I continue to workout in other ways.... I even cried once when the chiropractor told me to take time off.

Friend me if you need more positive morale and support!

runzalot81

Be careful with shin splints, stop if the pain continues. I thought I had shin splints from running but I woke up and couldn't walk I was in so much pain, I had 3 stress fracture in one shin and 1 in the other shin. I had to wear a boot for 8 weeks and 2 years later I still have issues with it. So if you feel pain then don't push through it stretch, walk, ice, compression and advil for a few days, stick to strength training and not high impact until pain goes away.

great job on 3 miles. I ran my first 5K last fall after a year of recovery. You will do great.

Yes! Thanks for sharing! Shin splints can lead to stress fractures so it is important to take of them and not just push through.

Lisdol

Check out this exercise if you get a chance: http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise

I will be doing that magical exercise for sure!

wolfgate

sarafil has some really good points.

First, I assume by shin splints you mean pain and tightness in the muscle on the outer front side of the bone, and not a painful spot directly on the bone. If so...

The name shin "splints" is for a reason. Usually something is causing that muscle to work harder stabilizing something in your stride - just as a splint would do. Which is why sarafil's form comments were excellent. You've been running long enough at a specific level that simple newness to running shouldn't be the issue anymore. There are several things that could be happening.

You could be overstriding. if so, pull your landing back under your center of gravity and work to get cadence to 180

You could be hitting the ground too hard with your foot. How much noise do you hear when your foot hits? Really should be only a soft sound. If this might be the issue, work on landing more lightly (related to the next point as well) and making sure you are landing under your center of gravity.

You could be pointing your toes to the sky on every step. This will definitely work the shin too hard. Whenever I (rarely) get shin splits, it's inevitably because I got sloppy in this area. Focus on keeping your foot and shin relaxed as you swing the foot forward. Relax should almost be a mantra.

And of course, as others have pointed out, it could be calf tightness. Work on that in general.

You likely heel strike, and that is OK, but if so it should be a subtle strike over much of the heel and not one where your heel is driving into the ground with your toes clearly pointing skyward. A proper heel strike looks very close to a mid-foot landing. And, you'll note the pointers above would lead to that as well.

lexnaj

This is what my trainer said. When you wake up sit on the edge of your bed and take a towel and hold it with both hands placing the ball of your foot in the middle of the towel. Pull gently on the towel to that your foot flexes toward you and you feel a pull in your foot and calf. Do both legs.

Stand on a curb so that the balls of your feet are on the curb. Lower and then raise yourself so you are stretching all the muscles in your calves.

Wear compression socks for a while. Also ice helps. If you continue to feel pain than I would consult a doctor and check your levels. It could be a pottasium issue.

Lisdol

First, welcome to the running club!

Second, ice your achy shin.

Third, invest in some compression socks or sleeves. I just bought my first pair of sleeves and they ROCK.

Fourth, don't be afraid to take some time off running and cross train. You will NOT lose your running goodness after two weeks. Commit to cross cardio like elliptical, stairs, swim, BIKE (very good), and good ol' walking (I know I know but trust me). And lift weights, heavy or light. All of it will help strengthen your shins and other stuff. After one week off, ease back into it and don't run for more than 3 to 5 minutes at a time. Your patience will save you.

I've had shin splints a few times myself. I was soooo afraid of taking time off, staring a half marathon in the face. And then soooo grateful when I finally learned that it's okay especially if I continue to workout in other ways.... I even cried once when the chiropractor told me to take time off.

Friend me if you need more positive morale and support!

Thanks! I went home yesterday and cried to my boyfriend after running on the treadmill and feeling the shin splints coming back... you would've thought I was training for the olympics!! It's good to know I won't mess my progress up too badly if I take a week or two off and do other stuff.. that was my main concern.

Lisdol

lexnaj - I will definitely be doing those stretches! Thanks

wolfgate - I wear headphones when I run so I can't really hear how hard I'm hitting the ground but I will definitely be more conscious of my form and relax.