Help! My shin splints are taking over!! :(

I mainly go to the gym, run/walk outside/treadmill and my sneakers are fairly new., bu the pain is getting in the way!!

First, slow down run/walk. They won't get better if you continue. Also, new shoes aren't always the right shoes. I'd visit a local running shop and have them take a look. Lots of people buy the wrong shoes for their feet. Not such a big deal for everyday shoes, but running is a while 'nother story.

Again, slow it down. I know you hate to lose progress, but you have to. You can still do other exercises. Just keep the walk/run to a minimum. I've been there. Shin splints are awful.

I dealt with shin splints for forever and they started hurting to the point of it being painful for me to walk for the entire 24 hours after a run. I finally just rested them. I wore compression sleeves on my shins and didn't run at all for 3 weeks. It killed me emotionally because I am definitely addicted to running. Then when I started back, I ran shorter distances and worked back up. That was in early fall. I missed 2 5K's that I was planning on doing but I finally got better and did great at my 2 5K's in November. Shoes do make a difference, even "good shoes" can contribute to the problem if they are wrong for your feet. Go to a running store and make sure you are wearing shoes that fit your running style and foot/leg structure. Finally, when you run outside, try to avoid sidewalks. Sounds crazy, but concrete (which is what most sidewalks are made of) is the absolute hardest surface to run on. I try to run on wide roads becasue asphalt is really "softer" than concrete, so it does much less damage to your shins (and knees and other joints).

Do the elliptical for a while as your shins heal completely, which from my research said minimum of 2 weeks, but can be longer if your problem has been going on longer.

I know it sucks and I was so torn with the idea of just running through the pain, but I am a much better runner now that I don't have to deal with that or worry about it.

This seems silly but totally works:

Lay on your back with your legs in the air. Point and flex your toes. Using one leg at a time, "spell" the alphabet with your feet and point your toes while doing it.

It hurts like hell but you'll feel much better the next day. Also, vamp up your protein and eat extra bananas!

Good luck!

Do all of the exercises above, and try running on the ball of your foot. Hope it helps

When I started running, I was a beginner and started with a couch to 5k program. I almost gave up running because of the shin splints. Now I hardly have them. First step was going to a running store and getting a great pair of shoes. I would recommend going to a running store that lets you bring the shoes back if they don't work for you. Right now I have the asics gel kayano-16 and I love them. Second step, at the recommendation of the running store, I bought athletic insoles. The insoles that come with shoes, even brand new ones, are really thin and wear out really fast. Last thing that has helped me is some quick stretching after about a 5 minute warm-up walk/jog.

It sounds too simple to be true, but make sure you're hitting each step with the heel of your foot and not the ball / toe. As someone who spent a lot of time doing cheerleading, dance, & gymnastics, it was counter-intuitive to step with my heel. Once I switched over, it really helped my shin splints. I almost never get them anymore. Good luck!

OWCH! I would not advise this. Heel striking is bad form and murder on the joints over time. Generally you want to strike mid- or forefoot with shorter strides where the foot lands under the center of mass.

As far as heel striking goes, it's best not to try for it. However there's enthusiasm of people who run that way very well. The key again is shoes. Shoes that work for heel striking typically have a very padded heel whereas midfoot or ball striking will have less of a heel.
Again I can't stress enough how important it is to visit a running shop and talk with the staff there. You will be happier in the end.