Running Advice Please - Shin Spints issues :-(

I've had shin splints and ran a marathon with them although that goes against what someone should do but I'm stubborn. Shin splints are normally caused by going too far too fast and not having proper fitted shoes. Besides rest, you can ice your shins and stretch, stretch and stretch. If you still insist on doing your race, run/walk it and don't worry about time. Best of luck.

I get these too. People have told me to do the alphabet with my toes 3x before running & also to ice the shins after a run.

Did you get properly fitted for running shoes before you started the program? If not, you could be running in the wrong type of shoe for you. If you did get fitted, go back to the store and tell them what the problem is. I think that if you rest this week, you should be fine for the race. You may have to walk some if you start hurting but there is nothing wrong with taking a walk break.

It's not always about the shoe. Sometimes it can just be from the lack of stretching. Last Wednesday I had to stop during my run and stretch my legs because my shins hurt pretty bad. I ran Saturday and didn't have any problems.

I also vote for getting the right shoe, it made a huge difference for me. You may also consider a run/walk routine for your workouts. You are less prone to injury when you do a run walk and it doesn't hurt your time as much as you might think. I did 6 miles on saturday in 60 min and I took several 1 minute walk breaks during the run. I was able to run a faster pace during my running portions and so things evened out.
Check out Jeff Galloway's book on running. He's a big advocate of walk breaks and I believe he was an olympic distance runner.

The suggestion to do the alphabet it good! I always make sure I stretch good a couple times a day. Stand on one leg raise your other and do 30 seconds of waving up and down with your foot, then 30 seconds rotating it clockwise and 30 seconds counter clockwise. Then do the other foot. I can do this at my desk and I run 3-4 times a weeks +/- 2.5 miles and have not had any problems. Proper fitting sneaks and running style are also very important. Keep at it and good luck.

Don't panic, a very large number of beginner runners get shin splints soon after they start out. There's not always something wrong, sometimes it's just getting used to a new action.

If you have properly fitted shoes, the first thing to look at is your running style. A lot of beginners try an exaggerated heel-to-toe landing. That constant lifting up your toes can cause the muscles in the front of your legs to hurt. A lot! Try landing in a more natural mid-foot style if that suits you. Google it for some tips.

A great stretch after running is to take your shoes off and kneel down, with the top of your feet on the floor.

Before the race, you need to RICE - Rest your legs, Ice them, use Compression (with a bandage or tubigrip) and Elevate them - put them on a stool when sitting. If you're not 100% sure they're fixed, you're better off not going running again before the race.

On the day of the race, watch your style and take it easy. It's better to plan a one-minute walk break every five minutes rather than run until you're hurt and walking the rest of the way.

Good luck!

I have had the same problem after I started running. I read to draw the alphabet with your feet, but after a week the shin splints returned. A friend gave me this site with more stretches. They have worked wonders. Hope it helps, good luck!!

http://www.self.com/fitness/blogs/freshfitnesstips/2011/05/4-shin-splint-solutions-and-st.html

Shoes and stretching the lower leg will solve your problem for sure. I was able to buy Nike Max Air running shoes for $55 and my problem went away. I know a lot of people that have gone to a high end shoe store and got measured and fitted. They spend about $160 a pair, but say it is well worth it. It you run alot, I would agree that it is worth the investment. I even know one guy that tracks the milage on his shoes and replaces them accordingly.

Shin splints are often caused from a lack of cushioning when you run. I suffered from shin splints when I was on the gymnastics team for my high school because we practiced a lot on bare floors with bare feet and ran vault on a cement floor. I used to get wrapped every day before practice and then I'd ice down in this super cold solution afterward. The only thing that really helped was the off season. :laugh:

If it's been a few years since you bought your shoes, you really need to replace them. I'm betting that will fix the whole problem. The insides of the shoes break down after months of wear and they no longer provide the cushioning and support you need. I know long distance runners have to replace theirs every few months.