Shin Splints, Running 5k tomorrow.

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eliz_in_pink
eliz_in_pink Posts: 278 Member
in Fitness and Exercise
HELP! :sad:

Tomorrow I am running the Biggest Loser 5K in Laurel, Indiana and I have horrible shin splints. Right now I can't even walk down the hallway without pain shooting through my shins... What can I do by tomorrow to help ease the pain? Right now I am wearing heated wraps around my shins hoping that will help and of course, I will and am gobbing on the muscle cream. Any other "quick" fix remedies that you know of? :heart:
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Replies

  • goodtimezzzz
    goodtimezzzz Posts: 640 Member
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    u need to heal..as a runner myself I have learned that fasting so the body can heal faster can do the trick but in this short period...PRAY!!!
    Kristian Rocco
  • eliz_in_pink
    eliz_in_pink Posts: 278 Member
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    u need to heal..as a runner myself I have learned that fasting so the body can heal faster can do the trick but in this short period...PRAY!!!
    Kristian Rocco

    Thank you! I am indeed planning on praying my little heart out. I am RESTING the rest of tomorrow and Sunday so hopefully they will be able to heal properly.
  • RunForChai
    RunForChai Posts: 238 Member
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    Okay, there are no quick fixes for shin splints:

    1) for pain and for right after running, take an ice cube and run it up and down the affected leg
    2) don't run your 5k
    3) From now on---be sure you only--ONLY EVER run on grass, dirt trail, track, or asphalt---do not run on sidewalks or brick
    4) Get shoes that fit---many, but not all runners I know with shin splints have high arches---which I feel [as a runner of 30 marathons, former coach and running writer] benefit from cushioned but lighter shoes [never barefoot shoes or minimalist]
    5) run in the water or bike while the shin splints heal

    6) Check Runner's Wold online---there is a section where they discuss shin splints quite a bit

    7) Don't give up---many runners get shin splints early in their running days, I did, but they have never returned after I followed the above advice.

    Good luck!
  • outdoorslife
    outdoorslife Posts: 28 Member
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    You have impacted the tibia and the surrounding muscle. Ice can help some, but mainly REST. Stay off your feet. Also once the pain is gone, work on stretching the muscles on your shins... that will help in the long run.
    Also change what surface you are running on and your shoes, these have an impact on shin injuries.

    Its like any injury, you have to rest and heal. sorry no quick fixes for shin splints.
  • eliz_in_pink
    eliz_in_pink Posts: 278 Member
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    4) Get shoes that fit---many, but not all runners I know with shin splints have high arches---which I feel [as a runner of 30 marathons, former coach and running writer] benefit from cushioned but lighter shoes [never barefoot shoes or minimalist]

    Thank you.. Question: I do have high arches. I got fitted for my shoe under a year ago. I have Asics running shoes, I am thinking about not wearing them tomorrow and wearing my Nike's to see if it helps? Do you think that might be a good idea?
  • contingencyplan
    contingencyplan Posts: 3,639 Member
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    You're not running your 5k tomorrow in this state without risking serious injury. You HAVE to cancel.
  • eliz_in_pink
    eliz_in_pink Posts: 278 Member
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    You have impacted the tibia and the surrounding muscle. Ice can help some, but mainly REST. Stay off your feet. Also once the pain is gone, work on stretching the muscles on your shins... that will help in the long run.
    Also change what surface you are running on and your shoes, these have an impact on shin injuries.

    Its like any injury, you have to rest and heal. sorry no quick fixes for shin splints.

    Thanks so much! I will try the ice trick for sure. Due to weather I have been running on the treadmill. So, I really can not wait to run outside more!
  • iowahawkette
    iowahawkette Posts: 3
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    I have shin splints, and I wear Sketchers D'Lites....they give me the support I need :)
  • timeasterday
    timeasterday Posts: 1,368 Member
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    Thank you.. Question: I do have high arches. I got fitted for my shoe under a year ago. I have Asics running shoes, I am thinking about not wearing them tomorrow and wearing my Nike's to see if it helps? Do you think that might be a good idea?

    If you are used to running with a certain pair of shoes don't change on race day. I wouldn't run at all but I sort of did the same thing. I started getting tendonitis a couple of weeks before my first 5K. I wasn't going to back out of the race so I reduced my running quite a bit for the two weeks and alternated ice & heat on the area. I ran in pain but finished, and unfortunately needed to stop running totally for 6 weeks and start from square one again.

    If you go to the race, just walk it slowly. But I recommend skipping this one to save you from further injury.
  • MsBobLoblaw
    MsBobLoblaw Posts: 171 Member
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    You mentioned that you were fitted a year ago. Are you still running in those shoes? If you've been running regularly in them for a year, it's likely time for a new pair. Running shoes typically only last for 300-500 miles. After that, the support breaks down and makes you prone to injuries.
  • mellenorris
    mellenorris Posts: 99 Member
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    I'm afraid running your 5k tomorrow will only result in more pain and will increase your recovery time.

    Ice your shins. A LOT. I was always a fan of heating pads and the like, but once I went through physical therapy I was shown the light! It's cold, it hurts, and then.. numbness! It's great! Ice up today and tomorrow... and the next day, and the next day...

    Once you're healed (can walk up a hill without pain!), go get fitted for some new running shoes. I had been fitted before and still battled with shin splints - my form was off, and no matter how much I focused on it, I couldn't get it right. A friend convinced me to try a more minimalist shoe, and after expressing my needs to a specialist at a running store, I ended up walking away with a pair of Newton MV2's. They required some easing in to (they're very different, you'll know what I mean if you try a pair on), but they've cured my shin splints entirely. They've eliminated my bad running form and I have NO PAIN after running now! I can't recommend a zero-drop shoe enough. You don't have to go nuts with some Vibrams or similar minimalist shoes if you don't want to - the specialist at my store recommended the Newtons as a good transition shoe to get into "minimalist" running. I don't know if I'll ever buy a different shoe! The MV2's aren't recommended for long distance though (more than 5-10k), so look somewhere else if you're going for distance.
  • TinaBean007
    TinaBean007 Posts: 273 Member
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    4) Get shoes that fit---many, but not all runners I know with shin splints have high arches---which I feel [as a runner of 30 marathons, former coach and running writer] benefit from cushioned but lighter shoes [never barefoot shoes or minimalist]

    I wish I had a quick fix for you. But I will say this, I ran for years thinking that shin splints were inevitable. Then someone introduced me to the "real" shoe fitting process, and it made and instant difference in my shin splints and hips! I still don't buy a running shoe on my own. I'm also guilty of running in my sneakers long past their life cycle.... I guess I don't like change.
  • eliz_in_pink
    eliz_in_pink Posts: 278 Member
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    You mentioned that you were fitted a year ago. Are you still running in those shoes? If you've been running regularly in them for a year, it's likely time for a new pair. Running shoes typically only last for 300-500 miles. After that, the support breaks down and makes you prone to injuries.

    Yes, I was fitted a year ago, but I stopped running shortly after I got them until late last year- I had surgery on my knee that required me not to run for quite sometime.

    I feel like I am glutton for punshiment and I shouldn't run the race, but I know I totally will... and I will probably regret it later. See, my head is telling me to be sensible but my heart REALLY wants to do the race. That's what I tell myself when the pain kicks in- "run with your heart, not with you legs".
  • mishmash73
    mishmash73 Posts: 166 Member
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    I didn' see anyone write down to stretch your calves out... and i had issues w/my shins & ended up buying more padded running shoes. i have a LOT of padding in the front part of my food & my shin issues went away. my prior shoes are asics & brooks which I'm sure a runnnig store can direct you to higher padded shoes. worst case tomorrow is that you walk/run your 5k
  • squatsandlipgloss
    squatsandlipgloss Posts: 595 Member
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    You should abolsutely, 101% NOT be running when you have shin splints, especially not a 5k. It is going to get worse. As soon as it's healed, you can take all these tips given to you.

    If you do decide to run... Well, best of luck ;)
  • aceof89
    aceof89 Posts: 15 Member
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    I've found Advil or Alleve to help, as well as icing them down for 20 minutes after my workout with frozen pea bags (less mess, reusable, wrap around the shin shape well) using Ace bandages. Also avoid hills if possible. Finally the road camber (angle at the edges for drainage) in my neighborhood mess with my form and definitely don't help.
  • blueeylb
    blueeylb Posts: 297 Member
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    i get the same problem stretch your legs. the chiropractor that lead my walk to run course showed us, move you foot out infront of you a little keep your heal on the floor and lift your toes in the air. if you need your foot higher 'step' on the wall. you have to stretch your calf well to avoid shin splints. this really works well! also try to loosen your feet when you walk good luck on your 5k :)
  • imlewer
    imlewer Posts: 15
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    Ice your shins all evening. If you have any compression socks, wear them. Stretch your legs out really good. A lot of ankle flexes will help. Shin splints are not a bone issue like some have mentioned, its a strain on the fibers holing your muscles to the bone. There is nothing to be done about them other than training them out and having properly fit shoes. And also run the 5k, take it slow if you need to, walk some if you need to. Its just a 5k and shin splints will not put you into the hospital. Generally everyone on here is a bit of an over reactor...
  • imlewer
    imlewer Posts: 15
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    I've found Advil or Alleve to help, as well as icing them down for 20 minutes after my workout with frozen pea bags (less mess, reusable, wrap around the shin shape well) using Ace bandages. Also avoid hills if possible. Finally the road camber (angle at the edges for drainage) in my neighborhood mess with my form and definitely don't help.

    Agreed also pop a few IB Proufin for the swelling thats happening tonight and before the run as well.
  • sixisCHANGEDjk
    sixisCHANGEDjk Posts: 243
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    You need to stretch your shins. Sit on your legs, knees bent so that your toes are pointed behind you so that the top of your foot is against the floor. Lean back to stretch the front of the leg. That's where the splints are at. You need to adjust your form so your not heel striking either. This drives the force of the strike up the front of your leg. Work on your form and stretch your shins and it'll help tremendously. Tomorrow's race is questionable if you can barely walk on them today.

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