Shin Splints

Amanda0926
Amanda0926 Posts: 108 Member
in Fitness and Exercise
I have shin splints :(
I've been running more than usual lately hnd I know that's how I got them. My problem is that I run fridays and do a pretty intense workout on Saturdays. I don't want to miss a work out, but I also do not want this to get worse. What can I do instead? How long do I need to wait until I run again?
How do I prevent this from happening again?

Replies

  • Amanda0926
    Amanda0926 Posts: 108 Member
    Can I do the elliptical?
  • PureAdamic
    PureAdamic Posts: 185
    Stop running until you are healed. If you continue to stress an injury it only gets worse.

    How about instead of running this weekend do some weight lifting.
  • Amanda0926
    Amanda0926 Posts: 108 Member
    I do some strength at home, but I suppose I could try out some more weights at the gym. Thank you!
    Stop running until you are healed. If you continue to stress an injury it only gets worse.

    How about instead of running this weekend do some weight lifting.
  • climbamnt
    climbamnt Posts: 190 Member
    Work on stretching to help, ice and ibuprofen after
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    this is one of those things that you have to experiment with.

    can you do the elliptical? i don't know. try. sometimes it's mind over matter too. sometimes you need to tell your body "hey, get over it. this is happening."

    you may not want to skip a work out, but you might have to re-organize your work out schedule.
  • treineck
    treineck Posts: 103 Member
    I'm right there with ya! I don't have any pain when I opt for the elliptical or riding my bike, but just walking...can bring me to tears if I push to much! Rest them! I know it sucks, but mine started to hurt even when I wasn't exercising...I'm still babying them a little and it's been a few weeks where I've taken a different approach. I also read some things about taking magnesium supplements for this…I started doing that as well thinking it can’t hurt, and it might help! Good luck!
  • MelissaVoci
    MelissaVoci Posts: 69 Member
    Yes, hop on the elliptical! The shin splints will eventually stop. Definitely ice, eat a banana, ibuprofen.... I got them a lot when I first started running, and as I upped my miles. I don't seem to get them at all any more though :) I wouldn't stop for days on end, but work your way back into your running. Walk a bit.
  • vannie9210
    vannie9210 Posts: 15 Member
    You could take some magnesium/calcium tablets, that might help. :happy:
  • salemnye
    salemnye Posts: 305 Member
    Your shins splints WILL get worse. I ignored mine last summer and it took 3 weeks for me to be completely healed.

    Take time off from running and do other exercises instead (like swimming :) )
  • sunglasses_and_ocean_waves
    sunglasses_and_ocean_waves Posts: 2,757 Member
    I just started c2k, and even tho I'm a speed walker, I got the splints. I've been doing some intense stretches and only run every other day. I happened to see a sports doc this week for an unrelated injury and mentioned splints. He said to make sure I had proper footwear and to stretch stretch stretch. Last run/walk was better. As long as it's getting better instead of worse, I'm going for it.
  • iWaffle
    iWaffle Posts: 2,208 Member
    Can I do the elliptical?

    Yes.

    For the shins, ice them after you run/walk for 15 minutes. Do some exercises to strengthen your shin muscles. For example draw the ABCs in the air with your toes. Stretch your calves out really well and don't try to increase your speed or mileage too quickly. If you're using an old pair of shoes get some new ones at a running store where someone can examine your foot placement and stride when you run.

    Try running on softer surfaces. Dirt/grass > asphalt > concrete.
  • lilRicki
    lilRicki Posts: 4,555 Member
    I had wicked bad shin splints last week. Found it was my shoes. If you get specifically fitted for a decent pair of shoes, it might help. Now that you do have them, ice and advil are about the only things you can do to help them. Epsome salt baths are also really good, but no running for a few days, you'll hurt yourself even more.
  • Amanda0926
    Amanda0926 Posts: 108 Member
    Thank you for all of the advise! I did the elliptical and it went just fine. I am icing now and will make sure to stretch. I am also getting fitted for shoes this week.
  • sherylh72
    sherylh72 Posts: 2 Member
    It sounds weird but, compression socks. I struggled with shin splints for years. Now I wear compression socks when I run (they sell cute sporty ones) and I wear a clean pair around the house most evenings and I haven't had shin splints in 6 months!
  • iWaffle
    iWaffle Posts: 2,208 Member
    It sounds weird but, compression socks.

    Not weird at all. I know several people that swear by them. I'm thinking about getting some to sleep in after my longer runs to help with recovery. My shins still get a tad sore if I run on concrete too much. I don't feel it unless i bump them on something but I can tell it's there a little bit. I think socks might help out. Not a bad idea. It's worth trying.

    Thank you for all of the advise! I did the elliptical and it went just fine. I am icing now and will make sure to stretch. I am also getting fitted for shoes this week.
    Good to hear. You shouldn't have any issues with the elliptical at all. That's pretty much no-impact so your shins are safe there. Just keep working through the tips you've read here and don't rush your speed or distance while running too much. Make gradual increases. I think 10% a week is the most you should do as a rule of thumb. Your shins will get stronger and used to the work.

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