Shin Splints and Running

b_moseley1
b_moseley1 Posts: 13
in Fitness and Exercise
I get really ad shin splints every time I run. It doesn't matter if its 50m or 400m, I'm always in pain from running. I've tried different shoes, taping my shins, compression wear, running fast, running slow, stretches ect. Nothing seems to help.

I do Crossfit 3x a week and they show up while lifting and rowing too.

I want to start running (or trying) to get some pure cardio in. My cardio is very very sucky. I get bored out of my mind on an elliptical and people seem to like this running thing. ;)

I tried running tonight for the first time on several months and I warmed up adequately and then SLOWLY jogged 50m. Boom, shins start killing me. I tried another 50m to see if I could get rid of it but that didn't work. I walked for a little less than a mile before I had to call it quits.

I haven't seen an orthopedist because they never seem to know whats wrong with my body (long history of bad joints and injuries. they always throw me in physical therapy and say 'well don't do it if it hurts'.)

So, any suggestions on how to get rid of these shin splints?

(PS: I know it doesn't go in this section but I had to tell someone. I haven't tracked in several days. I have scolded myself for it though so now I have to get back on the wagon.)

Replies

  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    When you say you've tried different shoes did you actually have your gait analyzed?

    Shin splints are usually an overuse injury but at 50m pretty safe to say that's not the cause.......

    Do you have flat feet? Perhaps orthotics may help (or at least the appropriate footwear)

    I used to get horrible shin splints when i started running, what helped me was working on core strength (everything revolves around core) and adding calf raises to my strength sessions.

    You get them rowing? That's very unusual...... I'm thinking a stress fracture that hasn't healed.
  • SmangeDiggs
    SmangeDiggs Posts: 238 Member
    Have you considered compartment syndrome, can seem very similar to shin splints and sounds like what you maybe experiencing. A specialist can do pressure testing to see if that maybe the cause.
  • baldmitch
    baldmitch Posts: 90 Member
    When I started walking after several years of behind-the-desk and -on-the-couch inactivity, I got shin splints pretty bad. But I found if I stretched out the ropy-feeling muscle that runs down the side-front of the shin after 1/4 or /12 of my walking routine, the pain was manageable. And after 3 months, went away entirely.
  • uconnwinsnc
    uconnwinsnc Posts: 1,054 Member
    When I first started running I was getting shin splints I believe just from the sheer weight of my body crushing my shins. There are a few things that will help: Shoes that fit you properly with correct support, conditioning, and weight loss.

    I'll tell you though, shin splits were unbearably painful.
  • b_moseley1
    b_moseley1 Posts: 13
    @brian i have high arches and got fitted for shoe inserts several months back. i may have to go the orthotics route. yeah, rowing. weird right? i think it's form pulling back on the shoe straps when i pull back on the handle. if i don't do that it feels like my feet are going to detach from my ankles!

    @smange i have never heard of that before but i'll google it and see what up in that area.
  • post74
    post74 Posts: 1 Member
    I have had shin splint problems repeatedly and therefore avoided running. Now I can run maybe 15 minutes out of 25 (change over a 3 month period).

    - Ice shins 3 times a day minimum
    - stretch calves 3 times a day minimum
    -advil if there is pain
    - new shoes

    - NO incline above 1 on the treadmill for the first two months (any incline above that would lead to aggravation)

    - Interval training on the treadmill. So in the beginning I would only do 3-4 one minute intervals of running over a 30 minute session. The rest of the time would be intervals of fast walking (3.5 to 4.2 with a 1 incline), or recovery walking after the running (so 3.0 speed). I think this allowed me to slowly build endurance without too much stress.
    - If I work out 3 times a week, one of the three times I would do a similar interval program on a bike to avoid stressing my shins.
    - Now I will usually do 2.5 out of 3 interval sessions (lasting 30 minutes) on the treadmill. Generally one session I will stop halfway through and go to the bike to finish to avoid stress on the shins.

    Over time I can now do a 3 incline on the treadmill but not above. I can also run more though I cannot run a full 30 minute session.
    Good luck.

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