Shin Splints

Eastham92
Eastham92 Posts: 34
in Fitness and Exercise
Any one else suffer from these horrible things? If I run for 15 mins I have to stop theyre so painful really holding me back especially as I want to run the manchester 10k again this year. How do I deal with them if you can at all? They sre usually bareable but recentlythey have gotten really painful.

Replies

  • Digby
    Digby Posts: 27 Member
    Get properly fitted for shoes to run with. That will help. You also need to build up some muscle in your legs, that will help alleviate the pain. Stretching is key too....work on your IT bands. I found when I was training hard for runs that pilates was a great way to get stretching in. If all else fails look into orthotics.
  • angelajean04
    angelajean04 Posts: 4
    I have the same problem! I know I can burn more calories on the treadmill than the elliptical (which I love) but every time I try it my shins end up killing me for several weeks. I haven't tried it since I bought new shoes though. I'm not gonna lie, I'm to nervous to and the trainers just tell me to get better shoes....
  • My1985Freckles
    My1985Freckles Posts: 1,039 Member
    I used to get HORRIBLE shin splints every time I ran on the treadmill. Like, rocking in the locker room holding my legs and bawling painful shin splints. I LOVED running on the treadmill, but I was about to give it up. But alas no more shin splints! I run on the treadmill every morning before work. Secret? My dog ate my sneakers so I had to get new shoes. Yep, new shoes did it. AND my new shoes are cheapo danskin ones from Walmart, but boy did the new shoes make the difference.
  • MichelleSwinehart
    MichelleSwinehart Posts: 8
    From time to time yes, they are awful! I've cut back on running and letting the soreness subside! Proper shoe fit is a must!!!
  • sheri02r
    sheri02r Posts: 486 Member
    Compression socks? I've been looking to get a pair so I can't tell you from personal experience if it works, but I have a friends (who are runners) that swear by them. Might be worth looking into.
  • katsmo
    katsmo Posts: 219 Member
    I just started running last year and struggled with the same issue. Make sure you are wearing a good, supportive pair of shoes. When you are running, try to be aware of how forcefully you strike with your heel. Ease up a bit, if you can. If you run outdoors, hop onto softer surfaces when possible: grass, gravel, trails, sand, etc. to give your bones and joints a break from pavement. Stretch your shins and calves well before running, then do it again afterwards. Wear a pair of compression socks and ice/elevate after longer runs when necessary. Alternate your running with other activities. Strength training will help offset the discomfort. My shins were always somewhat sore as long as I was only doing cardio; once I started lifting weights, they felt better. Good luck!
  • SweeDecadence92
    SweeDecadence92 Posts: 218 Member
    You should make sure your in good running shoes, also checking your form would help too. For example you shouldn't be heel striking,

    When they do occur all you can do is wait for them to heal and maybe get a support for it while it heals.
  • lizsmith1976
    lizsmith1976 Posts: 497 Member
    Do you stretch your shins after every run? This is crucial. Stand up, point toes on one foot, and put top part of toes flat on ground so that your foot is curved under. You will FEEL it stretching the muscles in the front of your lower leg. Strengthening - sitting in chair, hold both legs out straight and using feet with pointed toes, spell out each letter of the alphabet.

    I have also found that running using calf compression sleeves helps.

    If you are in that much pain after running 15 minutes, ice each time you run, and you may want to see a specialist - orthopedist, chiropractor etc who knows about running injuries.

    Good luck! Running pain is the worst, and should not happen :(
  • Eastham92
    Eastham92 Posts: 34
    Thanks for the suggestions guys ill try them definitely, I used the same shoes last year with little problems but they aren't fitted to my running style but there is a shop nearby they recommends what you should invest in by assessing your running style on a treadmill. I have been stretching more recently especially afterwards mainly to try and relive the pain. Im going gym tonight anyway so I will report back see if it's any better :) thanks again!
  • arcticfox04
    arcticfox04 Posts: 1,011 Member
    Look at new shoes or gel inserts for your current shoes.
  • Digby
    Digby Posts: 27 Member
    Are they the same shoes, like same pair? Have you bought new ones? If you've put a lot of miles on them then they are toast and you need new ones. They will look perfect on the outside but the cushioning in the inside is broken down.

    Another thing I forgot to mention - incline 1.0 on the treadmill. It mimics typical outdoor running.
  • Eastham92
    Eastham92 Posts: 34
    They are the same ones, so I guess they will be toast like you say :) and I usually run on a random incline so it varies throughout the run. To give a more natural feel.
  • levicrouch
    levicrouch Posts: 99
    For shin splints specifically, stretch your calf muscles. The muscles in your calf connect in the shin area, when the calf muscles are tight, you will get shin splints.
  • reggie2run
    reggie2run Posts: 477 Member
    bump
  • elaine_des
    elaine_des Posts: 189 Member
    I also have really bad shin splints when I run, thanks for the info I will try maybe get a better pair of shoes.
  • emfischer90
    emfischer90 Posts: 42 Member
    ^this
  • stlhrs
    stlhrs Posts: 67 Member
    For shin splints specifically, stretch your calf muscles. The muscles in your calf connect in the shin area, when the calf muscles are tight, you will get shin splints.

    ^^ This. I used to get them BAD until I started stretching my calves before AND after running.
  • alyssamiller77
    alyssamiller77 Posts: 891 Member
    I used to suffer with shin splints myself. Three things that I did helped me get past them. First, good quality shoes with proper arch supports. I had my feet checked and even wore orthotics for a while. That helped. Second, I got on a steady routine of stretching my calves, hamstrings and quads every day when I worked out. The added flexibility made a huge difference. Third, I lost weight. Seriously, dropping 35 pounds made a huge difference in how much abuse my legs had to take when I ran.

    I'm not shin splint free. One last word of advice, be very careful about running "through" the pain. Masking your shin splints with pain killers and continuing to do the activities that cause them can lead to more serious injury. Rest, Ice, Compression and Elevation is key to recovering from them. At some point you'll most likely need to take a few weeks to rest your legs and let your shins completely heal in order to be fully pain free. That was my experience and what I've found through research is very typical.
  • DiannaMoorer
    DiannaMoorer Posts: 783 Member
    My shin splints are a LOT better after switching to minimus shoes. Mine are NB. I am thinking about trying 5 toes shoes next. I am also trying the therapy in this video. Here is a link to it.

    http://www.youtube.com/watch?v=fDwY0QFsPqs
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    My shin splints are a LOT better after switching to minimus shoes. Mine are NB. I am thinking about trying 5 toes shoes next. I am also trying the therapy in this video. Here is a link to it.

    http://www.youtube.com/watch?v=fDwY0QFsPqs

    ^^^This

    Modern running shoes are not the answer for injury free running, but very often the cause. The less "technical" shoes have proven to be the best for reducing running injuries. Do the research.

    You have to work up to running barefoot or in minimalist shoes & you will have to allow time for your feet, ankles, and calf muscles to strengthen.



    Good thread:

    Can minimalism help a beginning runner who is highly prone to shin splints--http://www.letsrun.com/forum/flat_read.php?thread=3555534
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    I used to suffer with shin splints myself. Three things that I did helped me get past them. First, good quality shoes with proper arch supports. I had my feet checked and even wore orthotics for a while. That helped. Second, I got on a steady routine of stretching my calves, hamstrings and quads every day when I worked out. The added flexibility made a huge difference. Third, I lost weight. Seriously, dropping 35 pounds made a huge difference in how much abuse my legs had to take when I ran.

    I'm not shin splint free. One last word of advice, be very careful about running "through" the pain. Masking your shin splints with pain killers and continuing to do the activities that cause them can lead to more serious injury. Rest, Ice, Compression and Elevation is key to recovering from them. At some point you'll most likely need to take a few weeks to rest your legs and let your shins completely heal in order to be fully pain free. That was my experience and what I've found through research is very typical.

    Arch supports weaken the arches. Over pronation is the result of weak arches. Runners who run in tech shoes have weak and flaccid feet & the shoes make them weaker. Our feet work as leaf springs to absorb the load & they must flex to do so.

    It's ironic when we think about it. We exercise to strengthen our bodies, and ignore the body's base & only means of mobility; our feet.

    In addition to shoe manufactures, our feet support a multi-billion dollar industry, orthopedics, podiatry, chiropractics, etc. - and running shoes nurture our dependance on them. I will concede that there are a few who need a special shoe, but only a small percentage.
  • DiannaMoorer
    DiannaMoorer Posts: 783 Member
    Up date on the therapy in this video. It's helping!!!!! I can't do it for a full minute but I do it for as long as I can. When I went on my run today I didn't even feel ANY pain from my shins!!!! So awesome!! I'm still going to get five finger shoes.the minimus shoes help also.
    .
    http://www.youtube.com/watch?v=fDwY0QFsPqs
  • mstjmack26
    mstjmack26 Posts: 121 Member
    Get properly fitted for shoes to run with. That will help. You also need to build up some muscle in your legs, that will help alleviate the pain. Stretching is key too....work on your IT bands. I found when I was training hard for runs that pilates was a great way to get stretching in. If all else fails look into orthotics.


    This is so true...I use to get shin splints bad and I started doing leg exercises to strengthen the muscles in my calves. Now they are a thing of the past.

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