How to get of shin splints??

Caroline393
Caroline393 Posts: 71 Member
edited December 2 in Fitness and Exercise
So I went from not running at all to running every day on the treadmill, and developed shin splints after about a week. I took two weeks off, but they still didn't go away! My brothers are XC runners and told me a stretch to try but I don't think it's really doing anything. I've started running again because I was frustrated and I'm not going to accomplish anything by not running, but it's not exactly the most comfortable. Any help?

Replies

  • tristen_leigh
    tristen_leigh Posts: 214 Member
    I used to get them all the time when I started running. I have oversupination so I got fitted properly for the right running shoes at a specialty store and bought some insoles for running. I didn't really get them much after that - I think the right running shoes really helped. Now, I really only get them if I run or walk uphill for a long period of time. Good luck! I definitely know how annoying they are.
  • Ws2016
    Ws2016 Posts: 432 Member
    edited June 2016
    1. Rest them until the pain is gone. You night be able to do the elliptical if you feel no pain.
    2. Ice them to reduce inflamation.
    3. Have an athletic shoe store check your gait so you are wearing the right shoes for your gait.
    4. Change your stride - likely shorten it - to avoid heel striking. Google it for tips.
    5. Do calf stretches and strengthening exercises.
    6. Do core and quad strengthening exercises - squats and deadlifts, as strong glutes and quads are required for strong and stable running.
    7. Don't forget #1
  • codename_steve
    codename_steve Posts: 255 Member
    I would add to the above #2 to say ice the whole lower leg. I see a greater improvement when I ice the whole length of my shin, ankle, and knee instead of just the spot that hurts.
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Make sure that your shoes fit right. Stretch and ice those sons of guns and it should go away. Ibuprofen will also help with pain and inflammation. Have you rested at all or are you still running every day?
  • French_Peasant
    French_Peasant Posts: 1,639 Member
    I am prone to shin splints so when I started the C25K program, I started running 90% on turf, and slowly added in more asphalt, and then concrete. That helped to strengthen my legs gradually so they could take the concussion. Also, if you went from nothing to running every day (how long? how vigorously?) that is a good recipe for tearing up your legs. If it's that bad where you haven't recovered after such a long rest, you might want to see a doctor rather than pushing yourself into even more damage. The C25K program is really good because it helps you build to progressively longer runs in a way that protects your body, rather than the "I'm going to go out and freakin' kill it for miles even if it kills me" punishment that we sometimes enjoy inflicting on ourselves. (That was my utterly unsuccessful approach last spring). You say "I'm not going to accomplish anything if I'm not running"....what exactly are your goals? If you're trying to accomplish anything from a 5K to a marathon, the best approach is one that respects rather than punishes your body.
  • Caroline393
    Caroline393 Posts: 71 Member
    When I first started I just started running until I hit 30 minutes. Then I took a break and since I started back I've been doing C25K (plus some extra walking after the 30 minute workout). I wasn't totally inactive before starting to run; I hiked and stuff a good bit, but I never really trained for running or anything. I basically just want to get in shape and lose weight, and maybe train for a 5K while I'm at it (thus starting C25K). The shoes may be a big part of the issue- the ones I've been wearing are probably 6 years old, and while they've never gotten super heavy wear, that is a long time to not replace them I guess. So I'll try that and keep doing the stretches and ice
  • French_Peasant
    French_Peasant Posts: 1,639 Member
    Caroline393 wrote: »
    When I first started I just started running until I hit 30 minutes. Then I took a break and since I started back I've been doing C25K (plus some extra walking after the 30 minute workout). I wasn't totally inactive before starting to run; I hiked and stuff a good bit, but I never really trained for running or anything. I basically just want to get in shape and lose weight, and maybe train for a 5K while I'm at it (thus starting C25K). The shoes may be a big part of the issue- the ones I've been wearing are probably 6 years old, and while they've never gotten super heavy wear, that is a long time to not replace them I guess. So I'll try that and keep doing the stretches and ice

    Shoes were a big issue for me as well. Between last spring and this spring I got much better shoes (but not the fancy running store kind) and I also dropped WELL over 25 lbs with biking, walking and arc/elliptical trainer as my primary cardio, so that was helpful as well. But I could still feel the stress starting in my shins at the beginning when I got off the turf.

    You might also want to consider running every other day, at least for a while, and switch up with another kind of cardio or lifting.
  • caitlinrn83
    caitlinrn83 Posts: 178 Member
    Just going to second what everyone else has said. Shoes, shoes, shoes, rest, ice and gradual progression.
    For what it's worth, a garbage bag with ice helps to distribute more cold to a larger area than an ice pack.
  • _Waffle_
    _Waffle_ Posts: 13,049 Member
    caitlinrn83 wrote: »
    Just going to second what everyone else has said. Shoes, shoes, shoes, rest, ice and gradual progression.
    For what it's worth, a garbage bag with ice helps to distribute more cold to a larger area than an ice pack.

    5 gallon bucket of ice water or GTFO!
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