DANG FREAKIN' SHIN SPLINTS!!

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superkel317
superkel317 Posts: 78
in Fitness and Exercise
I started running about a month ago & shortly afterward got shin splints. I ran with them for a while, but they got to the point where I knew I needed to rest. I stopped running & only walked every day. I even took time off, but the shin splints aren't going away. If I press on my shins, they hurt. If I walk too fast or run, my leg muscles lock up & get rock hard from my knees down to my ankles. They're even pretty sore just sitting there. Has anyone experienced this before? Any advice on how to heal quickly & maybe some stretches to try? I really want to get running again! Thanks, all!

Replies

  • Di3012
    Di3012 Posts: 2,250 Member
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    Get your running gait analysed in a specialist running shop and get fitted for correct shoes.

    Sorbothane insoles in your trainers will absorb 80-90% of shock that you get each time your feet strike the ground during running, they will help enormously, they are expensive but have a 10 year lifespan.

    If you can, run on grass, dirt-track or sand. Pavement/concrete can be extremely hard on your legs.

    Hope your legs recover so you can run again asap.
  • superkel317
    superkel317 Posts: 78
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    Get your running gait analysed in a specialist running shop and get fitted for correct shoes.

    Sorbothane insoles in your trainers will absorb 80-90% of shock that you get each time your feet strike the ground during running, they will help enormously, they are expensive but have a 10 year lifespan.

    If you can, run on grass, dirt-track or sand. Pavement/concrete can be extremely hard on your legs.

    Hope your legs recover so you can run again asap.
    Thanks! I'll have to give it a try! I'm tired of being in near constant pain & not being able to run!
  • lizblizz2012
    lizblizz2012 Posts: 196 Member
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    I get shin splints all the time. Bad ones. Sometimes I can't even stand. I'm a tennis player and what we do is grab a tennis ball and roll it along the shin splint to massage the muscle. Ice ice ice ice! Lots of ice. Ice it every day. I pushed through mine and they got a lot worse. Take it easy for a while. Shin splints can end up giving you a stress fracture. Ibuprofen, ice, and massage. I preach these 3. And also taping your feet helps. And stretches. You can find the taping techniques on livestrong.com. Hope it gets better!
  • newcs
    newcs Posts: 717 Member
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    I second running on anything but pavement/concrete/hot top/etc. I always thought I couldn't run because it hurt like crazy. Then I learned I can run on treadmills, grass, dirt, etc. The harder surfaces like pavement kill my knees and shins though.
  • crazylovergrl
    crazylovergrl Posts: 97 Member
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    You might not be getting enough potassium... I may have taken a peek at your diary and it seems as though there's not many whole food in there. (I hate to have my diet critiqued, so I was hesitant to post this...) Maybe up your protein and veggie intake to help yourself rebuild the muscle and avoid soreness.

    :)
  • starcatcher1975
    starcatcher1975 Posts: 292 Member
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    I used to get them but it helped a lot when I stretched. Now I get pain on the inside of my calves, it hurts like hell. I'm not sure if I need new shoes, or more stretching. I was doing great and this just started a couple weeks ago so it's really starting to piss me off.
  • FabMrFox
    FabMrFox Posts: 259 Member
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    I know it may not make alot of sense but I get shin splits with almost any regular running shoe but slap on Vibrams(five finger toe shoes) and I'm good to go.
  • juliaamilee
    juliaamilee Posts: 262 Member
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    yes, I did I had to work through them build up small, Walk when I needed to, and rest when I needed to, get the right shoes, ice and ibuprofen.
  • april1445
    april1445 Posts: 334
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    Shin splints usually start off as muscle soreness before they progress to actual shin splints. These are the muscles that raise your toes towards the ceiling, as in running uphill, you lift your toes to clear the ground and that overextends these muscles, so walk up hills until these muscles are stronger. To stretch, just on your knees with your bum on your feet, toes towards the floor, with the top of your foot flat on the floor. that should stretch your shin.
  • iWaffle
    iWaffle Posts: 2,208 Member
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    Ice ice ice ice! Lots of ice. Ice it every day.

    I had some issues with mine this last month and even up to a week or two ago. Mine didn't hurt when I ran but boy they were sore later and the next day they were very sensitive. At the recommendation of a fellow runner I started icing my shins for 15-20 minutes after each run. That made all the difference in the world. They feel so much better now. I did 5 miles yesterday and this morning and my shins don't even hurt if I press on them. One other thing to do is to exercise the muscle. Put some light weight on your toes and do sets of pointing them up keeping your heel on the ground.

    Better shoes, staying off concrete, resting. Good advice too. Try to make sure you're not heel-striking when you run. That can really irritate the shins.
  • GCLyds
    GCLyds Posts: 206 Member
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    If your diet is not that good you may be deficient in magnesium and potassium. This will cause muscle cramping. Sometimes you just need a break for a week or so to heal the shin splint.
  • Katt1320
    Katt1320 Posts: 94 Member
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    I've just got shin splints - VERY MILD- but I'm concerned. I've been doing the couch 2 5K for about 2 weeks 3x a week. On

    I'm about 60 pounds overweight. Maybe I'm just too heavy to jog?
  • tpt1950
    tpt1950 Posts: 292 Member
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    When I was transitioning from walking to the C25K I had shin splints badly. This is what helped me:

    Getting a pair of good running shoes for my overpronation (get your gait evaluated by a running shoe store and spend the extra $$ to get a running shoe made specifically for your stride/gait)

    Slowed down my running - sometimes we want to get out there so much that we don't realize that it's truly a step-by-step process. Going too fast or leaning forward too much while running causes extra pains that can be avoided just by slowing down and paying more attention to your posture while running.

    Make sure you warm up first by lightly jogging or briskly walking for at least 5 minutes so your muscles become pliable. Always stretch the muscles after your run no matter how long you run - stretching afterwards will help prevent any aches and pains the next day.

    Always give yourself a day or two in between running so that your muscles can recover. That is an important step that a lot of beginner runners fail to realize. Your muscles need to recover so they can get stronger for the next time you put that stress on them again.

    I am now on week 8 day 1 of the C25K and I'm loving every minute of it with no pains because of the preparations and changes I made above.

    I am 62 years old. If I can do this - ANYONE can do this!
  • Mokey41
    Mokey41 Posts: 5,769 Member
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    If you already have them then rest and ice are the only cure. Once it's better, start back slowly wearing good shoes from a place that will analyze your gait, practice running landing midfoot not heel striking and build up slowly. You can strengthen your muscles by doing toe raises or standing on the edge of a step with just your toes on the step and raising yourself up and down.

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