help with shin splints

I'm also interested in any replies. I have been running for nearly 2 years, and lately I have only been doing one run per week - but I am running further than ever before. My weekly mileage with just one run is approaching the average I had over the summer when I was running 3x per week. The last 2 weeks, I have not had much pain in my shins, and with only 1 run per week, it's had time to heal up before the next run. The shin pain is part of why I'm only doing 1 run per week. Also, I'm kind of lazy. I do mean to try to incorporate a second run each week - any time now. Now, I would just suck it up and ignore the pain if I could be sure it's just my muscles adapting, but I'm more than a little terrified about stress fractures. With the pain going away in less than a week, I'm pretty sure it's not broken bones. When I was running 3x a week, my shins felt so bruised, down to the bone, that the cats would walk on me and I was sure my legs would shatter. I am most comfortable running in an old beat-up pair of Champions with very little support that I bought at Payless about 10 years ago. My expensive running shoes are not too close of a second choice. Stretching helped with hip pain and calf pain, but not so much for the shin pain. Also, I'm a very slow runner. Today's six miles took 81:29. Faster than my usual 14 minute mile, but not by much.

I wouldn't think glucosamine and chondroitin would do much for shin splints. I'm pretty sure it's usually a muscle thing, and those supplements are for your joints. Unless it's a bone thing. And nothing but rest is good for that, right? Calcium?

Since it's shin muscles - have you tried concentrating on not lifting your toes so much? I'm also hearing that ice and massage are good therapies. But I am resistant to the idea of ice, and there's no way I could massage my shins when they hurt that bad. How long does it take for your shins to feel better after a run? I'll certainly let you know if my shin splints get worse when I add that second run - if I ever get around to that.

I used to have bad shin pain during walking/running in C25K. Here are two things that gave me complete relief: First, make sure to stretch and warm up your ankles, shins, and calves before exercise. You can do this sitting in a recliner with your legs horizontal to floor. As best you can, rotate your feet in a circular motion, pulling your toes toward your knee for half the circle and pushing your toes as far away from your body for the other half of the circle. Do this for about 30 seconds clockwise and 30 seconds counterclockwise and you should be good to go. Second, to help minimize cramps, make sure to stay well hydrated and replenish electrolytes you lose from sweating.

I had chronic shin splints - my fix was custom orthotics to stop pronation and strength training for legs like lunges and squats...but I recommend seeing a podiatrist to check your gait.

Agree with the above comments.

I've suffered a stress fracture through ignoring shin splints 3 years ago. So I'd add to rest and cycle until the pain goes away, like you did before. Then you can implement the rehab exercises and changes suggested above for your return to running.

This is what I do for my shin splits...and remarkably, it works! Take a golf ball and massage the underneath of your foot back and forth, putting as much weight on it as you can handle. Do this for 5 min, a few times a day. This doesn't work with a tennis ball or anything else. It must be a really hard ball and a golf ball is perfect. Apparently, this loosens up and stretches the muscles that tie your calf to the under your feet. I saw a guy doing this on a youtube video - didn't believe it - until I tried it myself....good luck!

Research your shoes. I also had shin splints and was recommended Asic Kayano series. I am on my 4th pair and pain free! I average over 500 miles per year.

^^Agreed. Don't skimp on running shoes

I too have suffered from shin splints, a few things I learnt which have helped cure or at least lessen the pain are:

1. Make sure your shoes offer the right type of support, get your running gait, checked by someone who knows what they are doing.
2. Learn to run on the balls of your feet, not heel impact rolling to toes, just ball of the foot to toes. This allows youur foot to absorb the impact of running, just like you would if you ran bare foot.
3. Stretching, kneel down on the floor with your heels under your butt, point your toes out so the top of your foot is on the floor, sit there for a few mins (upto 5 mins) This will stretch the muscles running down the front of your shins.
4. Get a golf ball and with a socked foot and the golf ball on the floor spend a few minutes rolling the ball round without letting the ball go, do it on a carpeted floor or other surface that will stop the ball rolling away. This massages the shin muscle connectors under the foot.
5. R.I.C.E, Rest, Ice, Compress, Elevate
6. Use compression socks or shin guards, these are good at helping offer support after training, I don't personally think they help with recovery but do support and hold muscles under a certain amount of pressure that I think cuts down on inflammation.

2 months ago I couldn't run 500m without being in severe pain from shin splints, now I comfortably run for 1-2 hours at 12kph and walk away with no pain . I'm not saying this will work for everyone, its just what I found worked for me, some or all may or may not be of help, only one way to find out