Distaster!!! I Have Shin Splints :( :( :( Any advice?

Porcelaine22
Porcelaine22 Posts: 245 Member
in Fitness and Exercise
I have been running since beginning of May, training for my first ever 5K on the 30th of June.... and I have just got shin splints :( I can feel it really badly in my left shin and every so slightly in my right. I have stopped training but need help to cure it quick... any ideas?

I will love you forever!
:D

Replies

  • Porcelaine22
    Porcelaine22 Posts: 245 Member
    bump
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    Run on grass. I did. I still ran 10km a day but did it on grass instead till it was gone. I ran mine out & they were really so bad walking was painful.

    Also do this.


    http://www.youtube.com/watch?v=Z2G5WCJBpps
  • Ingridriddle
    Ingridriddle Posts: 17
    I had that happen as well and found online that if you take a small ball (Golf ball...or small bouncy ball) and roll the bottom of your foot on it (a little painful at first) that it really really helped! Good luck!
  • Heaven71
    Heaven71 Posts: 706 Member
    RICE
    Rest, Ice, Compression and Elevation. It works, look in to compression sleeves and socks. Also stretch them well by pointing the toes and do circles with the toes, bending at the ankle. Good Luck.
  • jenbaucoin
    jenbaucoin Posts: 6 Member
    My hubby was having the same problem. He's been having shin splints for the last few months and they just became unbearable. He went get new shoes a few weeks ago and they only worked for a few miles and it was back to pain. We just went to a specialty store this past Saturday and their advice was compression sleeves to get the blood flowing. They also measured how much his feet elongated when he stood up and put him in the correct inserts for his shoes. He ran on Sunday and it worked wonders for him. Hope this helps!
  • phytogurl
    phytogurl Posts: 671 Member
    I have developed shin splints too and I've been off of running for almost a week now. But I've been walking and riding my bike to keep up the cardio and stretch my shins. The stretching and icing helps after the walks and I don't feel the pull in my shins as much. I'm going to look into compression socks. Hope your shins feel better soon!
  • NicolleLindgren
    NicolleLindgren Posts: 64 Member
    How are your shoes looking? I would make sure they're in good shape and that they're good for running long distances. After doing TONS of research the past couple days, I'm definitely finding out that not all running shoes are created equally!
  • ironmonkeystyle
    ironmonkeystyle Posts: 834 Member
    WARNING: I'm not a medical doctor. This is just my opinion!

    1. take advil before your run.
    2. ignore the shin splint pain. Eventually it won't bother you at all.
    3. Buy CEP compression socks: http://www.cepcompression.com/
    4. massage your shins a bit after runs, ice them too if necessary.
  • Pangea250
    Pangea250 Posts: 965 Member
    They are painful. I was told that running backwards will allow you to continue training while letting the shin splints heal. How feasible is it to run backwards? I have no idea.
  • davemunger
    davemunger Posts: 1,139 Member
    WARNING: I'm not a medical doctor. This is just my opinion!

    1. take advil before your run.
    2. ignore the shin splint pain. Eventually it won't bother you at all.
    3. Buy CEP compression socks: http://www.cepcompression.com/
    4. massage your shins a bit after runs, ice them too if necessary.

    Don't take advil before a run. It generally does more harm than good. Don't ignore the pain. In all likelihood it will get worse before it gets better. RICE is good advice, and friends of mine who have had shin splints have had good luck with heel-walks before the run (about 30 steps is all you need to do).
  • ironmonkeystyle
    ironmonkeystyle Posts: 834 Member
    WARNING: I'm not a medical doctor. This is just my opinion!

    1. take advil before your run.
    2. ignore the shin splint pain. Eventually it won't bother you at all.
    3. Buy CEP compression socks: http://www.cepcompression.com/
    4. massage your shins a bit after runs, ice them too if necessary.

    Don't take advil before a run. It generally does more harm than good. Don't ignore the pain. In all likelihood it will get worse before it gets better. RICE is good advice, and friends of mine who have had shin splints have had good luck with heel-walks before the run (about 30 steps is all you need to do).

    Well, frankly, the best advice would be to skip running altogether and do interval training, squats, deadlifts, lunges, rowing, and other cardiovascular activities. Running itself is probably not the best form of exercise. (and... runners... start throwing your rotten fruit at me.... NOW ;-)

    @davemunger is correct that research suggests pre-running advil is not recommended. Based on a study of a 100 mile race. (See, e.g.: http://www.atrailrunnersblog.com/2007/04/science-recap-of-use-of-ibuprofen-in.html ) I don't agree that there is sufficient evidence to rule out the likelihood that NSAIDs like advil are bad pre-race. What is bad is overtraining, or thinking that because you have less pain in your shins, that's it's a good idea to run 5 extra miles if your body shouldn't do that.

    Re ignoring the pain: Some pains you don't ignore. Some you do. If you want to ignore all pain associated with running, or working out in general, I recommend not running at all, and doing a Jane Fonda VHS workout where you grapevine 10 times, and then take a power-nap. Shin-splints hurt. If they hurt just a little, I would ignore this. If it's crippling pain that forces you to limp, don't ignore this. (see, e.g.: duh...)

    CEP makes great compression socks. Good shoes, stretching and ice are good too.

    See, http://www.drugs.com/cg/shin-splints.html for more info.
  • Sqeekyjojo
    Sqeekyjojo Posts: 704 Member
    Swim instead. Keeps you moving, and gives the whole body a chance to heal.


    DON'T IGNORE THE PAIN - it's the body's way of telling you to stop before you do yourself permanent damage.
  • waldo56
    waldo56 Posts: 1,861 Member
    Quit heel striking.
  • sutyakm
    sutyakm Posts: 4 Member
    Never take pain medication before exercise. The RICE advice is the best so far.
    Definitely do some research on running shoes. You may have jumped on the zero-drop wagon too quickly. These shoes are ultimately the best but not immediately. Runners just getting started will not have the calf strength, and will need to stick to 8+mm drop shoes for a while and go to 4mm, then 0mm.
    You may be running too slowly! Even after a couple years of running and numerous 5Ks, my shins will bother me if I jog at a goofy slow pace with my kids. Run or walk. Don't jog.
  • rhia575
    rhia575 Posts: 212 Member
    I had that happen as well and found online that if you take a small ball (Golf ball...or small bouncy ball) and roll the bottom of your foot on it (a little painful at first) that it really really helped! Good luck!

    This is definitely what you should do, worked amazingly for me. Take it easy for a week or two or it will only get worse.

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