Shin Splints

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BettyBeth14
BettyBeth14 Posts: 171 Member
in Fitness and Exercise
Hi All,

Went road running on Saturday morning and my shins are still in absolutely agony, from the sounds of I have shin splints...can anyone recommend and tips for these things healing quiker? or to prevent them in the first place, i'd be really grateful :-)

Ta xx

Replies

  • tnfphelan
    tnfphelan Posts: 23
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    The first thing I would do is make sure you have a good pair of running shoes. I had that problem for months and I went to a running store and got the proper footwear and I never got them again. I hope this information is helpful.
  • Pikefireman
    Pikefireman Posts: 11 Member
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    I've struggled with shin splints all my life. I have found that properly fitting shoes and running style help out a great deal. I also recommend what I was told are "couch lifts." You hook your toes under the couch and try to lift the couch off the ground. This strengthens the muscle in the front of your lower leg. Also, stretch that calf muscle and warm it up prior to running. So far as quick healing I don't know, but these tips helped me to eliminate my shin splints.
  • Hova1914
    Hova1914 Posts: 82 Member
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    What worked for me was stretches and ice packs. A website said you should sit in a chair and point your feet towards the ground to stretch your shin. Then while extended, write the alphabet with your toes. Do that 3 times a day. It wasn't even a week before my shin splints were gone using that + ice packs. And I haven't gotten them since
  • Atlantique
    Atlantique Posts: 2,484 Member
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    Hi All,

    Went road running on Saturday morning and my shins are still in absolutely agony, from the sounds of I have shin splints...can anyone recommend and tips for these things healing quiker? or to prevent them in the first place, i'd be really grateful :-)

    Ta xx

    Rest is about the only thing that heals them, unfortunately. Time for some NSAIDs and an exercies that doesn't involve striking the ground with your feet til you're healed!

    But several things can cause them:

    -The wrong shoes
    -Worn out shoes--they're only good for about 300 miles, possibly less if you're overweight as that puts more stress on the shoe itself. So log your mileage on your shoes so you know when to buy new ones! If you aren't sure if your shoes are too worn out, go to the store IN your running shoes and try on a brand new pair. If the new pair feels different, it's time to get a new pair. But log shoe miles from now on.
    -A change in running surface: treadmill to dirt, dirt to asphalt, etc.
    -Increasing mileage too quickly
  • befitcoachuk
    befitcoachuk Posts: 13 Member
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    It seems that different people suffer shin splints for different reasons but my own personal experience was a combination of overdoing things (on hard surfaces) and I had incorrect running shoes.

    The solution for me was initially rest to allow the shin splints to ease, and then visiting a specialist running shop to get properly checked for the type of running shoe that I needed. In my case this turned out to be a neutral cushioned show (I don't show any signs of pronation that needed correction). The other thing that helped was adding a sorbothane full strike insole to my shoe to significantly reduce the amount of stress on your legs caused by the shock of hitting the running surface.

    As it is basically the shock that causes it, it is also worth trying to run on softer surfaces for a while (e.g. grass or track) and avoid hard roads.

    Hope this helps :)

    Barrie
  • tshahady
    tshahady Posts: 84 Member
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    for me it was all in the shoes!! I have been using this particular New Balance shoe and decided to change up to Saucony. My shins were screaming after several runs! Anyway, it wasn't obvious to me right away - it took me a couple of weeks to figure it out. Anyway, I went back to the old faithful's plus some heel inserts to add more cushion.
    I would suggest rest w/ ice packs, strengthing and when you are ready to try again do so w/ good shoes and inserts :) Happy trails!
  • USAFwifey12
    USAFwifey12 Posts: 373 Member
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    Like everyone else said, properly fitted shoes make a world of difference.

    I started to get them when I was playing soccer and I couldn't rest because I didn't want to sit out on the games and I couldn't switch shoes since, obviously, cleats are required.

    To help ease them in season I would run only in the grass, not on the pavement. Also, take Aleve every morning, even if they don't hurt when you get up because it helps prevent inflammation. I would also buy Dixie cups and fill them with water and freeze them, then before each run/practice peel the cup off the ice and ice down your shins (1 cup for each legs). It helps to prevent inflammation too. Good Luck!
  • Denziee
    Denziee Posts: 527 Member
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    I agree with everything everyone has said! I got new shoes for christmas and they are much better since, but whilst i was suffering, I didn't run for two weeks and rested up. When i did start running again I iced my shins in an elevated position when i had returned and done my stretches and stuff.

    I also try to avoid road running.

    Its not all about your shin muscles though, I suffer from shin splints now and again and dodgy knees,. Having sought further advice, it seems its the muscles in and around my hips that cause me to run "funny" and has an impact upon my legs.

    but first off... get some properly fitted trainers. Secondly, go easy and rest when needed. Thirdly, DO NOT RUN THROUGH THE PAIN..... very dangerous!! and will make matters worse in the long run.

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