shin splints!

emcwilli
emcwilli Posts: 63 Member
in Fitness and Exercise
I'm training for my first 10K in a few weeks and I believe I've acquired myself a shin splint! What do I do? I really want to be able to keep running and do the 10K!! halp!

Replies

  • AmyMalley77
    AmyMalley77 Posts: 72 Member
    Ice, ice, and more ice. Ice that shin. It helps with the inflammation--and so will ibuprofen. I am assuming you are wearing running shoes that are correct for your feet? Also, when I was getting over my shin splints, besides the ice and ibuprofen, I wore leg compression sleeves when I was jogging. That helped them not feel so bad also.

    You also might not want to hear this, but you might need to cut back on your running a bit until it heals. You don't have to completely stop, but you will want more days of rest.
  • emcwilli
    emcwilli Posts: 63 Member
    Thank you so much for your help! I actually ordered a pair of compression sleeves earlier today, and hopefully those will help, and I'll definitely ice!
    I do have correct shoes, but maybe I should have someone check my form to see if I'm heel-striking too much, or something.
  • ladyark
    ladyark Posts: 1,101 Member
    Also you could be doing too much too soon. You should only go up on your speed , time and distance a certain amount at a time. Google couchto10k and see what it says.

    I have chronic shin splints for years and made worse by wearing shoes with no support ( flip flops) and carrying around so much extra weight. Now no matter what i do they always bother me. RICE method....rest, ice , compression and elevation. and ibuprofin.
  • thatonegirlwiththestuff
    thatonegirlwiththestuff Posts: 1,171 Member
    Are you stretching before? Stretch pulling toes up before a run, invest in some good running shoes and perhaps back off a bit.
  • emcwilli
    emcwilli Posts: 63 Member
    I've actually been increasing distance really gradually. I guess I could be going to fast, though.
    You make a good point about wearing flip flops, which I've been doing all summer...I didn't even realize that it mattered what shoes you wore when not running, so I'll definitely have to change that, and wear only shoes with good support. Thanks!
  • AMNimlos
    AMNimlos Posts: 34 Member
    I work at a specialty running store so I have a few pieces of advice. Shin splints can really happen from a variety of things, but here are some suggestions for what can help:

    1) As people have said, proper shoes! If you haven't been fitted properly (someone should watch you run), then it's really important you do that.
    2) Overtraining -- don't increase your miles too quickly
    3) Use a foam roller or The Stick (that's seriously what it's called https://www.thestick.com/) to roll out your calf muscles. Tight calf muscles can pull on the tendons that connect the muscle to your shin bone, which causes pain
    4) Compression socks helps with circulation, which helps the calf muscle and Achilles tendon not be so tight, which in turns helps the shin. You can run in the socks or you can also just wear them as recovery. You can also buy calf sleeves if you prefer to run in your own running socks (which are also really important, albeit unrelated to this topic)
    5) Hydrate! Crucial to muscle performance. Also good to use something with electrolytes -- my favorite is Nuun. No calories, but lots of potassium, calcium and magnesium to help the muscles function well.

    Let me know if you have any more questions.
  • emcwilli
    emcwilli Posts: 63 Member
    Thank you! This is really helpful. I'll start using my foam roller on my calves (I normally just roll out my quads, which are also tight).
    I've never heard of nuun and I'll definitely check it out!
    Do you think that it would make more sense to stop running altogether for a week or so (would that be long enough?) or just to take more rest days throughout the week (I only run ~4days/week anyway)? The 10K is just under 3 weeks from now so I'm trying to figure out how to be in the best shape I can be by then. Unfortunately, it's not enough time for an extended rest period.

    I work at a specialty running store so I have a few pieces of advice. Shin splints can really happen from a variety of things, but here are some suggestions for what can help:

    1) As people have said, proper shoes! If you haven't been fitted properly (someone should watch you run), then it's really important you do that.
    2) Overtraining -- don't increase your miles too quickly
    3) Use a foam roller or The Stick (that's seriously what it's called https://www.thestick.com/) to roll out your calf muscles. Tight calf muscles can pull on the tendons that connect the muscle to your shin bone, which causes pain
    4) Compression socks helps with circulation, which helps the calf muscle and Achilles tendon not be so tight, which in turns helps the shin. You can run in the socks or you can also just wear them as recovery. You can also buy calf sleeves if you prefer to run in your own running socks (which are also really important, albeit unrelated to this topic)
    5) Hydrate! Crucial to muscle performance. Also good to use something with electrolytes -- my favorite is Nuun. No calories, but lots of potassium, calcium and magnesium to help the muscles function well.

    Let me know if you have any more questions.
  • AMNimlos
    AMNimlos Posts: 34 Member
    Thank you! This is really helpful. I'll start using my foam roller on my calves (I normally just roll out my quads, which are also tight).
    I've never heard of nuun and I'll definitely check it out!
    Do you think that it would make more sense to stop running altogether for a week or so (would that be long enough?) or just to take more rest days throughout the week (I only run ~4days/week anyway)? The 10K is just under 3 weeks from now so I'm trying to figure out how to be in the best shape I can be by then. Unfortunately, it's not enough time for an extended rest period.

    I don't think you need to stop running. I would suggest to start alternating the days that you run to give yourself a full day of rest in between each run to recover. I would also try some of the other options I and others have suggested. If you don't address the issue, your shin splints will just come back later. I don't really think long term rest solves much.
  • emcwilli
    emcwilli Posts: 63 Member
    Got it. Thanks!!:flowerforyou:
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    Calf stretches, shin exercises such as drawing the alphabet in the air with your foot a few times a day. These help to strengthen the muscles in there that are feeling so sore. Ice your shins for about 15 minutes after you run. That always helped me tremendously and of course some ibuprofen if it's too bad although I don't recommend you take it before a run. I think it's important to feel everything while you run so you don't have a real injury.

    If you can find some dirt or grass to run on instead of concrete or asphalt then that will help. Concrete < asphalt < dirt < grass. The further to the right the easier it will be on your shins.

    Lastly it takes time for your body to adjust. If you start hitting a wall on this and it's unbearable then back off and run less till it feels better. Do something like riding a bike, swimming, or the elliptical to give your shins a break while you continue to work on your endurance.

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