shin plints

angielovesherfamily

how long are these shin splints going to go on? even with the right shoe wear? hurts so bad..

laurasimmons

Are you still running with the shin splints? Because if you are they won't ever get better. You have to rest them and it will take a few weeks.

nphect

you got the correct shoes? that might be part of it.

angielovesherfamily

I do have the correct shoes..I do keep running..when i'm done~ the pain just rips into my shin bone..ugh..I weigh more than i ever have at 172 lbs.maybe this is why?

bcf7683

I'm assuming that you are just beginning running/active cardio training... When I started running I had them for a couple weeks- running up and down hills are a good contributing factor to shin splints. The shoes I wore didn't really make a difference.
You could also trying to do too much too soon. Maybe cut back on the length of runs/cardio or alternate days, cardio one day, rest the next. It also helps if you ice your shins after running/working out. Another thing that might help is calf compression sleeves. It puts pressure on your shins while you are running so it doesn't hurt as bad- may not be the best thing because it only masks the pain, but it helped me get through it because I was too stubborn to not run.

You can also find more remedies and recommendations if you google shin splints.

angielovesherfamily

I am a beginner..Thank you for your advice :happy:

jfrog123

I had shin splints when I started. I found that I was trying to do too much too fast. When I backed off and took it more slowly with rest days in between runs I was able to move forward and increase my endurance without all that pain. Now I am working on speed :-) Good luck!

schmenge55

Two ideas. Try warming the shins more before running. One way to do this is to stand on the edge of a step (balls of feet on step) and do quick calf raises up and down. Fairly quick, might need 100+ but this can help warm the shins. How your feet land make a difference too. I am going to guess you are landing more on our heel and a flatter midsole (which is generally better anyway depending on pace) might help

roycruse73

My advice... Stop running....

Get a bike you can go 2-4 times as far in the same amount of time so get a much a more varied set of scenery to take your mind off your workout. You still burn the same calories (as long as your going for it) and do zero damage to your shins (or any of your other joints) in the process...

You can always take up running when your closer to your goal if you have a burning desire to pound some pavements...

Briko3

You might already know this, but shin splints are a muscle problem. The best way to get them better (and strengthen the right muscle) is to spread a towel out on the floor and keeping your foot still, use your toes to bunch it up around your foot. Kind of like you're picking something up with your toes like a monkey.

beckie32536

Periodically I will also suffer from debilitating shin splints. When they flare up, it's a sign that I need to back off of my running a bit. I had to take an entire week off recently. Be sure to ice your legs and do some good stretches while recovering. Additionally, you should look into Jeff Galloway's run/walk method. I compete in half-marathons using this method and typically need very little after race recovery time.

sd75

Ditto - i had them too - mainly from walking - weirdly when i tried running i was fine.

Spoke to the sports shop when i went for new shoes - i did get new shoes - but she also advised to take more notice of the way you step - if you strike hard with your heel or don't run/walk with a stright foot-fall then it encourages shin splints.

Ao as well as the new shoes i have concentrated on trying to land my foot evenly etc - which has meant smaller steps - but to not have the pain is so much better. PLus i thik now i've been doing it a few months my bosy has got used to ahving to carry the weight arouns and just get used to it.

Good Luck

gtlightning98

Usually shin spints are from high impact excercises (running with a heavy foot) and overuse. You should cut back on your running, attempt to adjust your form if you're hitting the road hard with each stride and ice your shins. A mid-foot strike is fine and can be soft. Don't try to do a forefoot strike or go buying minimalist running shoes if you're just jogging.

angielovesherfamily

all makes sense..all great advice..thank you all:flowerforyou: ....I iced them and they already feel much better..will back off a bit and do some more walking and focus on how my feet hit the ground. Tomorrow will for sure be rest day (for the legs anyway)..and I love to bicycle, so that will help as well..Im going to try the new exercise on the floor with the towel as well (in a few days, of course)..Let's see what happens

iWaffle

I'm newer to running than most here and mine are just a tad sore after I run since I upped my distance to 4 miles and increased my speed to nearly a 9:00 mile. I work with some guys who can do 20:00 5ks and they told me basically what everyone else here is saying. Gradually increase pace or distance. Don't try to go from 2 miles to 3 miles in one week or try to go from a 10:00 mile to an 8:00 mile too fast.

Secondly exercise that shin muscle. Sit in a chair and add some light weight on your toes. Flex your toes so they come up off the ground. This is the muscle that needs work and some exercise for the shin muscle helps a lot with the shin splints. Ice your shins for a few minutes after you run.

While you're resting those shins you can still ride a bike or do the elliptical machine to improve cardio endurance.

pgp90xer

I use to get these bad as well. Someone told me as a warm up to stand on one leg and lift the other just off the ground and then rotate the ankle in a circle. Do like 20 one way then 20 the other way and then switch and do the other foot. Really helps loose up those muscles.

rtllreed

I've been a runner for about 10 years and I have them constantly. Through Physical Therapy I've learned that I have to ice my shins for 20 minutes every day I run immediately following. If I do this religiously and don't over do the miles/pace, I can keep them under control and pain free. If I try to increase mileage too much, they let me know. Just take it slow and remember RICE, Rest, Ice, Compression and Elevation!

rtllreed

I've been a runner for about 10 years and I have them constantly. Through Physical Therapy I've learned that I have to ice my shins for 20 minutes every day I run immediately following. If I do this religiously and don't over do the miles/pace, I can keep them under control and pain free. If I try to increase mileage too much, they let me know. Just take it slow and remember RICE, Rest, Ice, Compression and Elevation!

angielovesherfamily

Great! thanks :flowerforyou:

jenluvsushi

I get them horribly. So bad that I can barely walk actually. Things that have helped me: switching from a high support shoe to a minimalist shoe. When I had my gate checked and was fitted at Fleet Feet for the "right" shoe they picked a high support Brooks shoe for me. I used them twice and still had horrible shin splints if not worse than before. Now I use a cheap pair of Nike Frees and it is so much better. I know a lot of people who swear by barefoot running...try it. It can make a difference for some especially if you are a heel striker. I might try my old shoes again as well because I feel that the minimalist shoes kind of taught me how to run properly if that makes sense (I now land mid foot as opposed to heel striking and keeping my foot tense). Another thing that has helped me tremendously is icing my shins after a run and rolling them with a rolling pin/massaging them thoroughly. When I wake up the next day, they are usually gone. I also spell out the alphabet with each foot and do lots of stretching. It really has helped me a ton.