shin splints - HEEEEEEELLLLLLLLPPPPP
darman
Posts: 269
Calling all MFP runners/walkers - i am dying from shin splints! last night went for my run and thought i was going to die - kept switching back and forth running/walking and nothing seemed to help - when i finished my legs hurt worse than they ever have - i started training for 1/2 marathon a week ago and all has been well until last night
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Replies
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Shin splints have many causes so the first thing to do right now is:
1) Ice your shins after exercise
2) Take ibuprofen if you can to help with discomfort
3) Stretch the calf muscle and do a bent knee calf stretch as well to stretch the deep muscle of the calf)
Now to try to help with exercise:
1) Make sure the shoes are proper for your feet. If you haven't already, go to a good running store and get fitted by someone who can analyze your gait and pick the best shoe for you
2) Warm up really well before running--include ankle circles to help warm up the muscle in the front of the shin
3) Run on softer surfaces (avoid sidewalks and road if possible)
4) You can purchase a calf sleeve (compression sleeve) that some people swear by (but that varies so it may or may not do much)
5) If you have flat feet, you may want to try orthotics0 -
tried half of those things and they didnt help0
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1) Make sure the shoes are proper for your feet. If you haven't already, go to a good running store and get fitted by someone who can analyze your gait and pick the best shoe for you
2) Warm up really well before running--include ankle circles to help warm up the muscle in the front of the shin
3) Run on softer surfaces (avoid sidewalks and road if possible)
4) You can purchase a calf sleeve (compression sleeve) that some people swear by (but that varies so it may or may not do much)
5) If you have flat feet, you may want to try orthotics
...and too much, too soon will cause them too. I've read no more than a 10% increase in your distance weekly.0 -
You could try using a foam roller, too. That helped me in the past.0
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I've had shin splint problems in the past and a couple of the things listed helped a bit, but what got me over them was a change in shoes to a minimalist running shoe. I first tried a high level of support pronated show which is what the running store recommended after watching my gate on a treadmill but those were even worse so I went the other way add got some Saucony Hattoris and I haven't had a problem since -
This worked for me... your mileage may different I would try a couple different pairs of shoes on a treadmill and see if any of them are better...0 -
tried half of those things and they didnt help
Those were basic tips. Since they are caused by so many different things you need to figure out what is the problem. If there is a muscle imbalance, nothing is going to stop them until you fix the cause. You also have to rule out other things that it could be--exercise induced compartment syndrome, stress fracture (just to name a couple). If you have shin splints and the general treatment is not working, go to a Dr.0 -
Shin splints have many causes so the first thing to do right now is:
1) Ice your shins after exercise
2) Take ibuprofen if you can to help with discomfort
3) Stretch the calf muscle and do a bent knee calf stretch as well to stretch the deep muscle of the calf)
Now to try to help with exercise:
1) Make sure the shoes are proper for your feet. If you haven't already, go to a good running store and get fitted by someone who can analyze your gait and pick the best shoe for you
2) Warm up really well before running--include ankle circles to help warm up the muscle in the front of the shin
3) Run on softer surfaces (avoid sidewalks and road if possible)
4) You can purchase a calf sleeve (compression sleeve) that some people swear by (but that varies so it may or may not do much)
5) If you have flat feet, you may want to try orthotics
In addition to these items, I recommend changing the incline of your treadmill (if you are using one). Also, do you take a recommended week off from training every once in a while? Most fitness people recommend taking a week off from exercising every 4-10 weeks. If all you do is run, I recommend taking a week off every 4-5 weeks. If you run 2-3x week and lift 2-3x week, I recommend taking a week off every 8-10 weeks (Again, everyone is different. What works for one, doesn't necessarily work for all).
Shin splints do not go away without rest. After taking a week off, I recommend doing something differently so they dont return.
When I got them, I took a week off from exercising. Then, when I returned, for cardio I rode the stationary bike for a couple of weeks. Then, when I returned to the treadmill, I decreased my intensity of my runs and added a slight incline. Thankfully, they havent returned (also, I take a week off from exercising every 9-10 weeks as I lift 3x week and run/walk 3x week).0 -
rotate your foot around in 360 ( ankle circles) , stretching the front of your shin, before and after exercise, helps alot0
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Pro Compression socks have helped me with shin splints! I'm also a big advocate of foam rolling all over.0
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Rest until they are better
Get new shoes
Stretch before and after.
I had the same problem when I first started running and those 3 things helped me so much, I haven't gotten them again in 2 years!0 -
I battled shin splints for several months. I subscribe to the Chi Running techniques. I went back to the basic and my very next run was pain free. I found that I was pushing off with my toes.
http://www.chirunning.com/0 -
I get them bad as well. I also have pretty flat feet. I don't know if that's your problem. I had to purchase some new shoes, and some arch support. It does help!!0
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You could try using a foam roller, too. That helped me in the past.
I agree, I went to my citys running store and got the thing called "the stick" made for shin splints. Tape your shins also, it helps. I had shin splints that kept me up at night, they were so awful, now I'm fine.0 -
runnersworld.com has great stretches for those! and actually has exercises for all problems. I use to get those and started doing this one extra stretch I saw on there and it eliminated them all together!0
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I battled shin splints for several months. I subscribe to the Chi Running techniques. I went back to the basic and my very next run was pain free. I found that I was pushing off with my toes.
http://www.chirunning.com/
I did this as well, once I changed the way I run (went from toe stricking to heal stricking), the splints started to go away0 -
One of the dreaded side affects from starting a new walking or running routine is shin splints. The pain down the outside of your lower leg may be caused by a variety of issues, but the calf muscle tends to get stronger before the muscles on the front of the shin. While stretching the calves is intuitive post run, strengthening the opposing muscles on the front of the shin is not. A simple exercise to do just that is heel walks.
The exercise name describes the action quite well. Walk about 20 yards on your heels with toes lifted off the ground. Take small steps and keep your toes, even though they are up off the ground, pointed forward (don't let your toes rotate outward). You can do this exercise barefoot or in your sneakers.
http://www.fitsugar.com/Avoid-Shin-Splints-Heel-Walks-16819710 -
Give this a try. It really helped me. http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise0
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New shoes buddy! I got shin splints so bad it gave me stress fractures! I didnt believe my trainer when he said change my shoes because they were still in good shape, but lo and behold! Even if they look good and feel good when you walk, shoes older than 6 months need to be changed! Especially if you use them for running and exercise!0
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Some of it is probably your body adjusting to the change in volume/type of training, I had trouble with my calves, so be smart, but give it time too, see if it works itself out.
Run your thumb over the sore spots press as hard as you can stand, stretch out the shin and the calf as well, you just point your toe to the ground and give it a little push, you'll feel it real quick. Ice and ibuprofen too. Work on strengthening that part of your leg, toe raises, and another one that helps is lay a towel out on the floor and use your toes to scrunch it up. There are other variations that are the same idea as well.
I would suggest different shoes as well, I know someone else mentioned that, and not running in the same pair of shoes for every run. Shoes need 24 hours of rest to recover their shape/padding and your feet need that break from them too. I currently have four pairs of shoes I work between, but two would help a lot. Plus it helps build strength in different muscles especially if you have a minimalist pair, and a stability pair.0 -
Another thing to look at -- in addition to all of the really good advice above (foam roller, scheduled rest, running heel toe, strengthening the muscles in your shin, etc)-- is to shorten your running stride length. Longer strides increase the stress/strain on your shins and simply taking shorter steps alleviates that. Treadmill running can really mess up your stride length, so if you can find a place to run that's not on a treadmill (yet is still easy on your joints), you'll be able to develop the shorter stride in no time. Good luck.0
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Bump for later.0
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Best article on shin splints ever.
http://www.coreperformance.com/knowledge/injury-pain/shin-splints.html0 -
When I try and run too far too soon my shins bother me a lot. So I run walk until my feet and shins are stronger. Compression shocks help me a ton during and after running. KT Tape has given me relief when I've been in pain.
My suggestion is get stronger by adding in cycling and other activities in addition to running. If you are new to running it is hard on your legs. Hal Higgdon has great run/walk programs on his website. Google Hal Higgdon beginner half marathon.
Good luck.0 -
But the old broken in shoes are the most comfy :sad:New shoes buddy! I got shin splints so bad it gave me stress fractures! I didnt believe my trainer when he said change my shoes because they were still in good shape, but lo and behold! Even if they look good and feel good when you walk, shoes older than 6 months need to be changed! Especially if you use them for running and exercise!
I have been thinking of investing in some good running shoes.0 -
Make sure you run by striking the ground with the 'ball' of your foot first, instead of your heel. Also, are you new to running? I'm not sure if you should be training for a marathon after one week. I always used to get shin splints until I walked 1,000 miles last year. Now I can run without getting them or side stitches, so I'm assuming I have strengthened the muscles and that's why I don't get them anymore? Idk.
Def. get fitted for running shoes and/or orthotics. None of us have perfect feet or running 'form'.
Good luck and I hope you're pain free soon!0 -
shin splints are typically from two things:
1. poor support from your running shoes - as you run more, your needs can change with a running shoe. do you have a running store near you that can properly assess the type of shoe you need based on how you run?
2. weak or overworked calf muscles - if your calf muscles are either tired or not strong enough, you can end up with shin splints.
the best way to get rid of shin splints, i've found, are from either icing them (i freeze water in a few small dixie cups, rip off the tops of the cups, put a towel under my legs, and rub the ice in the cups over my shins for about 20 minutes) or stretching your calves for a really long time. stretching out the back of your leg can significantly help support the front. same goes for quads/hamstrings. hope this helps!0 -
All the above are good suggestions. keys are:
Take some rest days immediatley and treat the afflicted area.
Use a sports medicine tape during recovery.
Get 'The Stick' or other self massage apparatus and work them out (applying heat first really helps).
Get fitted for proper running shoes at a running store if you have not already.
Incorparate the mentioned stretches and shin exercises once it feels better.
Start back slowly and maintain your shin health program.
You should be back on the road in no time!0 -
This happened to me a couple of years ago when I got into running..................its just your feet/shins not being strong enough for the increased workload that goes into training for runs like these.
TIME is all it will take. Time for them to heal for a bit...so rest for a few days.
and keep training slowly, lightly..and over time your shins will be strong and NO MORE shin splints. Im slint free since 2010!0 -
trace the alphabet in the air with your foot pointed, then switch to the other foot.
Also, put a towel or sheet on the ground and scrunch it up with your toes 10 times, then switch feet.0 -
Hi,
I'm dealing with that right now. After running Monday night, I could hardly walk so I did a lot of calf stretches (just google because you'll want the images). I was only holding the stretches for 15 secs but Monday I did several rounds of 30 secs. While my calves were sore yesterday, my shins were not as sore today (took it easy and run less time, less intensity).
I also started running with my new shoes, because I pronate a lot.
Hope that helps.0
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