Running and Shin pain

Joanna2012B
Joanna2012B Posts: 1,448 Member
in Fitness and Exercise
Good Morning All!

I am new to running and am trying really hard to get into it. However, I have a lot of shin pain while I am running. Should I run through the pain or am I going to cause myself trouble?

Thanks
Joanna

Replies

  • gerla_k
    gerla_k Posts: 495 Member
    Bump- I'm curious too.
  • aswearingen22
    aswearingen22 Posts: 271 Member
    First thing, did you go to your local running store (not a big box store like ****'s, but a specialty running store) and get properly fitted for shoes? If not, do that and I bet your pain goes away. If you already did that, I'd take the shoes back and tell them what you're feeling and see if a different shoe would be better.

    Second, ice your shins (15 min on and 15 off throughout the day) and take ibuprofen to reduce the inflammation. Then you can use the foam roller at the gym (or get one for home if you'll be running, they're cheap, you can find them online like at amazon or at B&M like Target or ****'s) and roll out your shins.

    It could also be a result of adding too much mileage too soon. Ramp up very, very slowly. You're only supposed to add about 10% to your mileage per week.

    You need to fix what's causing the shin pain and not run through it.
  • ericarfloyd
    ericarfloyd Posts: 93 Member
    Me too! I took off a week and half from any jumping in my workout or running. I went and was fitted for new running shoes a couple weeks ago. I have also purchased compression socks (my sister suggested the fitting and the socks as she suffers from shin splints and many reviews on the socks said they would put them on after a run and it would help).

    I walked 2 miles this morning and will do this every other day this week (Julian 30-day Shred on the other days) for this week and maybe next (we'll see how it goes). I'm going to try this ramp up thing to see if the combination of things will help with the shin splints and get back to my C25K app!
  • dopeysmelly
    dopeysmelly Posts: 1,390 Member
    Could be shin-splints (don't know what the US terminology is). I had it many, many years ago. I couldn't run through it, and ultimately had to just stop for a while until the pain went - I walked instead so it wasn't as though I was sat on the couch doing nothing. I second starting up really slowly.
  • BerryH
    BerryH Posts: 4,698 Member
    Another vote for shin splints. You've had some great advice here, but I'd like to add one factor that often causes shin pain in beginners.

    If you're attempting to land heel first then roll through your foot to toe-off, you're lifting your toes with every step, straining the muscles you use to do than along the front of the shin.

    Attempt to land mid-foot, and with your foot under rather than in front of you. This will also help prevent injury in the longer term. It's much easier to learn good technique now than trying to re-learn how to run years down the line like I did!
  • asdowe13
    asdowe13 Posts: 1,951 Member
    You are probably getting shin splints, I wouldn't recommend pushing through the pain of them.

    Did you get proper fitted running shoes?
    Those will help.

    Also slow down, since you are new to running slow down, way down, the speed will come.

    Drink more fluids.

    Keep with it, and enjoy.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    A great post on the issue

    http://www.myfitnesspal.com/topics/show/322021-help-with-your-shin-splints
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    Thank you for all of the great advice!! I have not been fitted properly for running shoes. I will try that first!

    I will not give up, I want to become a runner! I hoping to eventually run a marathon next year.
  • KayBallin
    KayBallin Posts: 111 Member
    That used to happen to me before I switched shoes. Make sure you have good fitting running shoes. Also, before you run put your heels down toes up against a wall to stretch them out..
  • sabrina19782014
    sabrina19782014 Posts: 50 Member
    Could be shin-splints (don't know what the US terminology is). I had it many, many years ago. I couldn't run through it, and ultimately had to just stop for a while until the pain went - I walked instead so it wasn't as though I was sat on the couch doing nothing. I second starting up really slowly.

    i have just recovered from this and boy does it hurt,.... however i got mine from trying insanity haha
  • thatjosiegirl
    thatjosiegirl Posts: 362 Member
    DO NOT RUN THROUGH SHIN SPLINTS!!! You will place yourself at risk for more injury!

    Like others said, make sure you have properly fitting shoes and not overdoing it.

    Also try some exercises to build up your Tibialis Anterior. You can try walking on your heels several times a day, try pointing your toes and writing your alphabet with your toes. You should be able to Google some good exercise examples to help with strengthening that muscle.
  • msthang444
    msthang444 Posts: 491 Member
    First thing, did you go to your local running store (not a big box store like ****'s, but a specialty running store) and get properly fitted for shoes? If not, do that and I bet your pain goes away. If you already did that, I'd take the shoes back and tell them what you're feeling and see if a different shoe would be better.

    Second, ice your shins (15 min on and 15 off throughout the day) and take ibuprofen to reduce the inflammation. Then you can use the foam roller at the gym (or get one for home if you'll be running, they're cheap, you can find them online like at amazon or at B&M like Target or ****'s) and roll out your shins.

    It could also be a result of adding too much mileage too soon. Ramp up very, very slowly. You're only supposed to add about 10% to your mileage per week.

    You need to fix what's causing the shin pain and not run through it.
    ^^^^^^ This with an emphasis on shoes! That's what worked for me!
  • JTick
    JTick Posts: 2,131 Member
    I agree with getting new shoes. Also, check your form. I tend to get shin pain on very long runs when I get tired and start heel-striking.
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    DO NOT RUN THROUGH SHIN SPLINTS!!! You will place yourself at risk for more injury!

    Like others said, make sure you have properly fitting shoes and not overdoing it.

    Also try some exercises to build up your Tibialis Anterior. You can try walking on your heels several times a day, try pointing your toes and writing your alphabet with your toes. You should be able to Google some good exercise examples to help with strengthening that muscle.

    Yes, there is a risk if you keep running through them. I will admit though, that I continued to run through them and eventually they got better. I didn't have a choice though.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    when constructing a building, no matter what size, they always start with the foundation. so should you. go to a proper running store and get properly fitted for some sneakers.

    next, don't try and do too much too soon. warm up properly with some calisthenics at home before you head out for your run. stretch afterwards as well.
  • Joanna2012B
    Joanna2012B Posts: 1,448 Member
    Thanks all! I am going to get fit for a pair of shoes tonight after work! I am so determined to get through this!!
  • calbadger
    calbadger Posts: 283 Member
    Major agreement on getting the right shoes. One note though, make sure you dedicate them to running. Your foot falls differently in the shoe when you run than when you walk. The difference in the bottom cushion aggravates shin splints. I had major shin problems when I was on freshmen Crew in college till I figured this out.

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