shin splints - HEEEEEEELLLLLLLLPPPPP

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

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.

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...

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).

Pro Compression socks have helped me with shin splints! I'm also a big advocate of foam rolling all over.

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/

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.

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 away

Give this a try. It really helped me. http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise

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.

Bump for later.

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.

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!

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!

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.