Can't jog due to shin splints - help please!

I too am prone to shin splints, but have found a few things that help. Try starting off really slow and for short periods of time. Try running 15 seconds, walking 45 seconds and repeat for 30 minutes. Keep doing this and slowly add time to the run portion. I used to be able to run no more than 30 seconds without being in pain and now run pain free with a 4 min run/1 min walk intervals for 45 minutes. Also, you may want to try compression sleeves as they can help too.

Hello.

I would love to be able to jog/run to be able to lose weight quicker (as it seems to be what EVERYONE suggests for the quickest way to burn calories) but I get shin splints after about 1 minute of jogging.

I have changed my trainers so I know it's not my shoes. I get it both outside on different terrains as well as on the treadmill in the gym. I've tried stretching before hand as well. It doesn't even seem to matter what speed it's on: whether I'm jogging or running, they begin after around a minute.

I've been told by everyone not to run through them as it just makes it worse and gets to the point where I can't anyway. Any ideas what I'm possibly doing wrong or can do to improve this?

In my experience shin splints go away with continued use of said shins. Just keep going, drink plenty of fluids and perhaps stick your legs in a bucket of ice cold water for 5 min after "jogging". Oh and try to run so the middle of your foot hits the ground on each stride, not your toe or heel.

Also, when you say "trainers" do you mean personal trainer or running shoes. Just because you changed them, doesn't mean they are the right ones for your feet or gait.

Calf Stabilizers.

Rigger

In my experience shin splints go away with continued use of said shins.

Agree!

I have them too. I started a Couch to 5k program and don't notice them as much.

ETA: There's unfortunately not really a quicker way to lose weight. But also adding strength training will help.

Holy bad advice batman. Do not try to "run through" shin splints. Contrary to popular belief, running is not necessary for weight loss, nor is it even the most efficient way for burning calories.

There are stretches for those experiencing shin splints. Rest from running and look into other means of exercise--bike, elliptical, yoga, strength training, swimming, rowing, (literally anything) besides running.

I changed my shoes and running style and it didn't help, what helped was continually running. I started out with a 30 second jog 90 second walk and continued increasing the run time and decreasing the walk time by 30 seconds every 2 weeks; jogging every other day. It strengthened my Tibialis anterior, the muscles around your shin; like any muscle, they need to be strengthened. And now I don't suffer from shin splints.

When I started running, I was overweight, didnt work out, and didnt buy new shoes, but Im sure that can help. Do a simple exercise. You can do this while watching TV, working at your desk.

while you are sitting, hold your foot out, rotate it in circles, point your toes straight forward, and back Do this a few times a day a couple minutes at time, and in a few days your shins should not be hurting.

Does flexing your toes up to your shins hurt? If that's the sort of shin splints you have, you'll probably have good luck with stretching the shins after your run, and pay attention to form. You don't want to pull your toes up to your shins while you're running. Concentrate on relaxing your ankle more while you run, and see if that helps any. You might need to go slow while you adjust your form.

Increasing activity, intensity, and duration too quickly leads to shin splints because the tendons and muscles are unable to absorb the impact of the shock force as they become fatigued; also, the tibia becomes fatigued and stressed. The overall result is micro trauma to the muscles & fascia (connective tissue)

1) You can build up your cardio respiratory efficiency on a bike or elliptical.
2) You need to rest the legs now until the pain heals - do not run thru shin splints! I've seen cracking injuries (of friends) due to this.
3) I know you bought new running shoes, but if your running gait wasn't analysed by either a sport shop expert to video analysis, they're probably not the right kind. The best way to find out your type needed is to have a look at gait analysis.
4) When you restart - start slow... like REALLY slow & build up your time. A C25K programme may be too much if you're prone to shin splints - so the times may not work for you. The suggestion above of running 30 secs & walking 90 secs is pretty good - for a 10/15/20/25/30 min period (increasing the time overall as well as time run/walking). Only increasing when you can do these easily & without pain - 2 weeks is so good indicator but it may vary for your individual needs.
5) Compression hose & ice afterwards is always good practice - the compression assists blood supply & ice reduces inflammation.
6) Only run on alternate days. Give the legs a rest.
7) If you can start on a treadmill - most are sprung & absorb impact, roads invariably don't! Indoor gym running track is also good or astro turf etc.
8) Watch your form and heel striking. Debate exists as to whether POSE is good for preventing lower limb injuries but I just find it too difficult but you do need to concentrate on your heel strike (try to avoid total heel down first and land midsole of you can - this spreads the impact across your centre of gravity instead of just up your leg).


Having run 4 marathons I can honestly say, I've had more than my fair share of shin splints. But with the right attention to detail you can overcome them.
Good luck!

It's ok to run with shin pain, as long as you don't push it. I had to really slowly work into running, with shin splits, that did go away in time. Take a rest day or 2 between runs, use a beginner program like c25 k and dont give up

If the pain is in the front of your shin, try looking up tibialis anterior workouts/stretches. I have noticed a lot less soreness after doing them for a while.

Also, make sure you are running with proper form. This video explains it pretty well in my opinion:
https://www.youtube.com/watch?v=_J-7beA-daw

I had this problem and it was because my calf muscles were too short, basically. I went to an orthopedic doc when I thought I had stress fractures and had sprained my ankle for the 1000th time. I took 4 steps and he diagnosed me; now I've had surgery on both legs (my feet were wonky, too, and I got a rebuild on the ankle) and even though I'm still recovering I can already tell it's a lot better. I've always had pain, but it turned out it was never actually shin splints, which is why none of the remedies I tried have ever worked. Might be worth a shot to see an ortho. Good luck!!

Have you tried running backwards? It stretches the opposing muscles.
When you get splints just turn around and do it for a few yards. And then go back to running forward.


I used to get horrible shin splints and I hardly ever do now since I have been doing this :flowerforyou:

Have you thought about cycling instead of running? I have been getting sore hips from running so have started cycling. My heart rate is elevated higher and for longer than with running and very little discomfort on the joints plus added bonus of muscle burn in the quads which I never felt while running. I burn off much the same amount of calories over the same period of time that I do while running but obviously cover a much greater distance.

And no knee or hip pain!

I also do a lot of walking and still run on a treadmill which doesn't seem to cause as much joint pain as running on the road.