Shin Splints

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BehindBlueEyes1030
BehindBlueEyes1030 Posts: 15 Member
in Fitness and Exercise
So I've recently started running again, outside, and have been getting horrible shin splints. I have good running shoes and typically am walk/running just over 1.5 miles, but the shin splints have been horrible!!

I use to run a lot, but don't remember them being quite this bad. Is there anything I can do to relieve them?

Certain stretches, technique, or just have to build up leg strength?

Thanks in advance!

Replies

  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    Probably doing too much too soon. I'd cut back on the distance. It's not good to run through shin pain.
  • BehindBlueEyes1030
    BehindBlueEyes1030 Posts: 15 Member
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    Could be, I've always had shin splints to an extent, they're just super sore these first few days
  • 1234usmc
    1234usmc Posts: 196 Member
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    I have a 30 year history of shin splints. Best thing I found a few years ago was good calf stretches before and after a run. I put my toes up on the wall and my heal on the floor and lean fwd for about 5-10 sec.
  • amsmithatc33
    amsmithatc33 Posts: 27 Member
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    I'm an athletic trainer and work people through these all the time. I get them terribly myself as well, and this works well!
    1. Get an ankle weight and wrap around your foot. (3x)
    a. Clockwise circles for 2 min.
    B. counterclockwise 2 min
    C. Toe lifts (ankle pumps) 2 min.
    2. Stretch Achilles / calf complex.
    3. Ice massage- freeze styrofoam cup full and tear all but bottom inch of cup (to insulate fingers). Massage shins with I've block for 10 min 2x daily.
    4. Ibuprofen as needed.

    Do this everyday 2-3 weeks and shin splints should be gone

    I also suggest performance compression socks or calf sleeves.
    Kinesio tape works well too!

    Hope this helps!
  • BehindBlueEyes1030
    BehindBlueEyes1030 Posts: 15 Member
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    amsmithatc33 wrote: »
    I'm an athletic trainer and work people through these all the time. I get them terribly myself as well, and this works well!
    1. Get an ankle weight and wrap around your foot. (3x)
    a. Clockwise circles for 2 min.
    B. counterclockwise 2 min
    C. Toe lifts (ankle pumps) 2 min.
    2. Stretch Achilles / calf complex.
    3. Ice massage- freeze styrofoam cup full and tear all but bottom inch of cup (to insulate fingers). Massage shins with I've block for 10 min 2x daily.
    4. Ibuprofen as needed.

    Do this everyday 2-3 weeks and shin splints should be gone

    I also suggest performance compression socks or calf sleeves.
    Kinesio tape works well too!

    Hope this helps!

    Awesome!!! Such great info, thank you so much!
  • runner_girl83
    runner_girl83 Posts: 553 Member
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    amsmithatc33 wrote: »
    I'm an athletic trainer and work people through these all the time. I get them terribly myself as well, and this works well!
    1. Get an ankle weight and wrap around your foot. (3x)
    a. Clockwise circles for 2 min.
    B. counterclockwise 2 min
    C. Toe lifts (ankle pumps) 2 min.
    2. Stretch Achilles / calf complex.
    3. Ice massage- freeze styrofoam cup full and tear all but bottom inch of cup (to insulate fingers). Massage shins with I've block for 10 min 2x daily.
    4. Ibuprofen as needed.

    Do this everyday 2-3 weeks and shin splints should be gone

    I also suggest performance compression socks or calf sleeves.
    Kinesio tape works well too!

    Hope this helps!

    Thank you! Will be trying these out right away! :)

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