Help - Shin Splints

MrsJane05
MrsJane05 Posts: 44 Member
in Fitness and Exercise
Can you give me some advice please, I get shin splints. I have seen a physio and no matter what I do, new shoes, treadmill only, no incline, less weight (I have lost 20kg) I am still getting the painful shins. I just want to be able to really PUSH myself without suffering afterwards for days at a time.
Any helpful suggestions would be appreciated.

Replies

  • habit365
    habit365 Posts: 174
    I think that wanting to really push yourself from the get go is part of the problem. Ease into it (something like C25K maybe) and let your body get used to things before you really start to push.
  • yoovie
    yoovie Posts: 17,121 Member
    You need to take your stretching and soft tissue recovery work more seriously or this will end up causing long term issues.
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Shin splints are often a sign of weak calves.....try adding some strength work, specifically calf raises, to your routine.
  • jrline
    jrline Posts: 2,353 Member
    Calf raises always helped me. Stand on the edge of a step and do them daily.

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  • Fuzzipeg
    Fuzzipeg Posts: 2,301 Member
    You could try some arch supports. They would be found at a chemists. They come in full length or to the ball of the foot, fitting in most shoes putting your foot, lower leg etc. into the best posture which should help.
  • johnmurphymfp
    johnmurphymfp Posts: 2,590 Member
    Like button! Snooping in. I too have issues with shin splints. Nagging to say the least. I want to run ,and run longer, just afraid of the pain, and any long term shin issues.
  • parkscs
    parkscs Posts: 1,639 Member
    Just to add that tight calves/hamstrings can also be the culprit. For me, doing more calf strengthening exercises exacerbated the problem, as that only made my already strong calves tighter. If you've got access to one of these dt_0PROST-1448.jpg, I'd highly recommend using it. Stretching your hamstrings can also make a big difference. Personally I still have a lot of tightness there and it hurts like hell, but it's worth it.
  • yoovie
    yoovie Posts: 17,121 Member
    I stop for breaks during a run, sit on a bench and hold one foot out in front of me, write the alphabet with my toes and switch feet. It eliminated them for good.
  • johnmurphymfp
    johnmurphymfp Posts: 2,590 Member
    tight hamstrings... yup that's me too. I tell people I'm as flexible as a 2x4.
  • handyrunner
    handyrunner Posts: 32,662 Member
    BrianSharpe wrote: »
    Shin splints are often a sign of weak calves.....try adding some strength work, specifically calf raises, to your routine.

    This...

    calf raises. toe taps..along with good stretching is what helped me!!
  • johnmurphymfp
    johnmurphymfp Posts: 2,590 Member
    Suggestions on the best type of compression socks... I do have my first 5k (of the year) tomorrow
  • handyrunner
    handyrunner Posts: 32,662 Member
    johnmurphymfp wrote: »
    Suggestions on the best type of compression socks... I do have my first 5k (of the year) tomorrow

    compression socks never helped me during the runs when i was suffering through them..but they did provide some relief after.
  • btmadison
    btmadison Posts: 38 Member
    Maybe this will help someone, in the past Ive always had shin splint issues really bad, started back in the military and throughout my entire military career to the point I hated running. I now am loving running and do not suffer from shin splits practically at all any more. The two main things that helped me was a much shorter stride at a faster cadence (actually slow or fast it does not matter if i am going with the short stride) and changing to a shoe that properly fit (I had been always wearing regular width shoes about 3 sizes too big, instead of now wearing wider shoes - ie properly fitted shoes)

    The way I stumbled onto a shorter stride length was through some research. The main thing was that I saw an article about optimal running cadence, and to hit that cadence I had to go with a really short stride. So I found a good spotify playlist with a cadence of about 160-180 bpm and I run to that - to keep at that pace again I have to have a short stride.

    There is some research and running articles that suggest the shorter stride is also much more efficient.

    So anyways, I think that is what solved my life long shin splint problems. Hope this can help someone else.
  • btmadison
    btmadison Posts: 38 Member
    Also I do not do and pre or post run stretching
  • jofjltncb6
    jofjltncb6 Posts: 34,415 Member
    I had this problem for many months after I started running (and yes, I eased into it w/ C25k). They eventually went away. However, after an extended layoff from running over the winter, they came back. I have no doubt that if I stuck with it, they would stay away.

    TL;DR - sometimes these things will resolve on their own, but they take time.
  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    edited October 2014
    I have some pretty bad shin splints. I do toe raises and that has treat the issue. You can still feel the bumps in my shins though.
  • blackcoffeeandcherrypie
    blackcoffeeandcherrypie Posts: 486 Member
    Yeah, I agree with what others have said about 'pushing it' being the problem. I used to get terrible shin splints which is why I never ran. Now I can run, I realise I tried to go too fast from the start. Mix walking with very slow jogging. Aim for length of time, rather than speed.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    MrsJane05 wrote: »
    Can you give me some advice please, I get shin splints. I have seen a physio and no matter what I do, new shoes, treadmill only, no incline, less weight (I have lost 20kg) I am still getting the painful shins. I just want to be able to really PUSH myself without suffering afterwards for days at a time.
    Any helpful suggestions would be appreciated.

    There are several potential causes of shin splints, but the main issue is that you need to work on prevention, rather than cure. The best way to deal with shin splints is rest, ice, compession until it eases, but then concentrate on making sure you don't get a relapse.

    I used to suffer badly, until I started running more seriously again about 18 months ago.

    You've already identified new shoes but it's not clear whether those were fitted for you or just purchased without advice. Shoes may be inappropriate for your gait, they may be worn out, or they may not fit properly. If you haven't already then I'd suggest going into a decent running shop, getting your gait analysed and identify appropraite shoes. A decent shop will have a returns policy, so that even if you pick the wrong type you'll be able to try again. Some find a more minimalist shoe works for them, largely by forcing a gait change, although personally I found they exacerbated the problem when I tried that approach.

    Gait is quite common, and the fact that you say you want to push suggests this might be an issue. If you overstride, pushing your foot out in front and land on your heel, then you end up applying considerable rotational loads on the lower legs. This can place a great deal of stress on the lower leg and bring on shin splints. That's exacerbated if you overpronate as well. The best approach is to train yourself to a high cadence, or footstrike rate, which encourages a short pace, and landing on the mid or forefoot. A quick, light, pace helps a lot.

    Unbalanced muscle development in the lower legs, others have identified weak or strong calf muscles. Others have mentioned foot exercises, also lifting the toes against a sandbag or a resistance band might help. A pretty reliable fix for this is to cycle with toes clipped in, and focus on pulling the pedal up, as well as pushing down. As identified upthread, hamstrings or quads might contribute. After training spend some time stretching out as well, that helps over time.

    Most frequent for newbie runners is doing too much too soon, and again your wording suggests this is part of your problem. I'd suggest using some form of coached plan to get your running up to decent periods of time; 30 minutes initially and then 60 minues. Speed will come with time on your feet, although it's notable that a source of anxiety for many newbies is they feel slow. Don't worry about pace, worry about time. What I'd say is that as I worked up to 10K distances my pace at shorter distances improved significantly.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    One cause of this can be pronating of the foot or going flat footed. See if somebody can watch your feet when you walk, jog, do a bodyweight squat. If that's the case, make sure to improve flexibility in your calves, hamstrings, and hips. Strengthen your calves, hamstrings, hips, and glutes.
  • MrsJane05
    MrsJane05 Posts: 44 Member
    Thank you so much for your replies and advice, and meanderingmammal your post too. As many of you have said, 'pushing it' now is not helping at all.
    I stretch before and after, I wear compression socks after a run, I ice my shins, strength training at gym etc. I have been fitted by 'Athletes Foot' for my shoes, but as mentioned I think a trip to a 'Specialist Running Shop' in the City is in order.
    Shoes, gait analysis and cadence, overall technique - got it!
    Time to make an appointment to see some qualified running professionals!!!.
    I will keep you updated as to my 'shin splint status'
    Thank you all, again.
    Jane
  • newhealthykim
    newhealthykim Posts: 192 Member
    I know Runner's World just published an article in this month's issue about shin splints and what helps and what doesn't. I tried to find it online, but I'm not coming up with anything. Definitely don't do static stretches before a run (holding poses for 20-30 sec). Those are for after the run only.

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