Running & Shin Splints..

CassieLOL

So I developed shin splints half way into my cross country season this year and decided to get it checked out a little over a month ago. Thankfully, it hadn't turned into a stress fracture but the doctor diagnosed it as severe shin splints. He recommended taking about 4 - 6 weeks off, which as a avid distance runner who enjoys her daily runs, is plain torture. However I managed to suck it up and take about 3 weeks off. Instead of running for those 3 weeks, I did brisk incline walking on the treadmill and took long distance bike rides. When I started the 30 day shred near the end of my 3 weeks, I had to do butt kicks (an exercise we did at xc practice that absolutely KILLED my shins) but there was no pain at all! So I took this as the fact that I was fully healed.
So I rushed back to my coach and begged her to let me do practice - I ran 5 miles in 48 minutes! (Fasted I've ever done it!) Didn't feel any pain or nothing. The next day we did 7 1/2 miles (first time EVER running that distance, we normally do 3-6 miles) and I did it without stopping, there was no pain then either. However, we had a meet the next day at this hilly, non-paved course. Our meets are 5k distance which is absolutely nothing compared to the distance we do at practice. Half way into the meet though, I felt my shin splints kick up. I preceded to take the next 3 days off because I had a 5k local race on Saturday (today) and I was hoping they'd just magically go away. But when I ran today, they felt absolutely horrible. Mind you this is a flat, non-paved course. Not so much during (though for anyone who has had shin splints, they always feel the worse AFTER completing your run) but after I had to walk with a limp. It took about 30 minutes or so before I could walk normal again. So what my question is, is how long should I take off before testing out my shins again? I love running and it's a hard thing to give up for a couple weeks; it drives me nuts. ): Also, are there any other low-impact exercises I could be doing or anything I could do to help my shins heal up faster? Granted I don't have a gym, just a basement treadmill and a normal bike.

Mokey41

Shin splints are the muscles in your shins aching. It's often caused by landing on your heels when you run so good form is really helpful. You can exercise to strengthen those muscles by doing toe lifts or stand on the edge of a stair with just your toes on the edge and raising yourself up and down.

grubb1019

Do you need new shoes? If your shoes are worn out and not supporting you well enough it can cause shin splints. Also spelling out the abcs with your big toe in the air is a good way of strengthening the right muscles. I dealt with shin splints for a long time. I rode my stationary bike while I was healing.