Shin Splints, Running 5k tomorrow.

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

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!

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.

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.

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

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

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.

I agree with pretty much everyone.... no quick fix, you probably shouldn't run this 5k and you should go out and get fitted for new running shoes.

Other things you can try, ice after every run. Get a foam roller, stretch your hips and calves on it after every run. You can use it on your shins too, as a normal course of business to prevent pain, but I wouldn't recomend doing it while you are having a problem, you'll either pass out or vommit. Make sure you are also getting adequate rest, if you have been running consecutive days, I'd try every other day for a little while. Sign up for a 5k in 4 to 6 weeks, this should give you time to rest up a bit and try out some new stretching techniques.

If you are going to run tomorrow, definitely ice today and take some advil. Be prepared to have to walk most of the way, but really think about it because at this point you are risking further injury and you are basically just running the race for the sake of it, not to do well.

Try KT tape. You can get it at athletic stores. They have online videos showing you how to use it. Just google kttape and see what you think. I se it for plantar problems and it really helps.