Shin splint = ouch!

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AmyOutOfControl
AmyOutOfControl Posts: 1,425 Member
in Fitness and Exercise
Anyone have any stretches, exercises, miracle cures that actually help with shin splints? I have been playing amateur MD looking around the internet. Nothing seems to be helping.

I am on week 16 out of 17 of a "run a 10K faster" training plan. I think all the speed and interval work has worn down my poor legs. My shins hurt!

I have been sucking it up and taking ibuprofen for a few weeks now. I was trying to put off the doctor until after the program finished. I know the doctor is going to tell me to take a running break. I've put in a lot of work training these past few weeks. This sucks!

I managed four slow easy miles on Friday but I am litteraly hobbling everywhere today. I can barely walk - ouch!

Replies

  • ronocnikral
    ronocnikral Posts: 176 Member
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    I'm not a doctor, but you need to take a break. I don't know the details of your training program, but you're most likely training at too high of intensity. Adding too much workload can do it as well. One day I'm sure you'll be able to laugh about the irony of your "running faster" plan leaving you benched.

    I developed a shin splints problem when I moved from a lush green climate to an area which had hard packed fields in high school. My soccer coach benched me for a couple weeks. It sucked.

    My training motto is, "train so you can train tomorrow."
  • lorrpb
    lorrpb Posts: 11,464 Member
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    Be sure you have the correct shoe for your foot. Two common causes of shin splints are over striding and going too fast.
  • Sedu1906
    Sedu1906 Posts: 145 Member
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    My track coach used to tell us there was nothing to be done about shin splits...so just learn to run through the pain. That was over 20 years ago. I still get them, but don't give them a second thought. But that may not be the best advice.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
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    Sedu1906 wrote: »
    But that may not be the best advice.

    Your track coach was fundamentally wrong.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    edited February 2017
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    amymoreorless wrote: »
    Anyone have any stretches, exercises, miracle cures that actually help with shin splints? I have been playing amateur MD looking around the internet. Nothing seems to be helping.

    I am on week 16 out of 17 of a "run a 10K faster" training plan. I think all the speed and interval work has worn down my poor legs. My shins hurt!

    I have been sucking it up and taking ibuprofen for a few weeks now. I was trying to put off the doctor until after the program finished. I know the doctor is going to tell me to take a running break. I've put in a lot of work training these past few weeks. This sucks!

    So if you're on a performance improvement plan your a reasonably experienced runner? None of the answers should be a surprise.

    What mileage have you in your shoes? I get 550mi out of road shoes but wouldn't do speed work beyond 400mi.

    As you're doing the speed work are you remaining conscious of your gait? It's easy to let form lapse as you stopped up and over extend your leading leg. Most of your forward power should be coming from your push off.

    What has the plan done to your cumulative weekly mileage? Remember that the 10% guide applies to both mileage and pace.

    What cross training are you doing?

    And you're correct, the doctor will tell you to take a break until the pain eases. Take the advice.
  • VintageFeline
    VintageFeline Posts: 6,771 Member
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    I had a dreadful spell with shin splints when I was dancing and had no option but to dance through them for a while (exam coming up), I was seeing a specialist physio weekly and even had acupuncture as they had someone in house but it got so bad I couldn't even crouch without extreme pain.

    So once the exam was done I rested. No jumping at all for a while. I didn't suffer again but when I returned I really concentrated of form.

    I second the above too, you need to check your shoes, if you're doing a lot of miles you'll go through shoes very quickly.
  • AmyOutOfControl
    AmyOutOfControl Posts: 1,425 Member
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    Thanks for the advise everyone. I am pouting on the couch instead of going for my long run this morning. :(

    My shoes are only one month old. I was fitted for them at a specialty running store and these are my third pair. I cross train with yoga and Pilates. I think I was just doing too much intensity, too fast. I am stopping by the doctor tomorrow. I still cant walk very well this morning.
  • kk_inprogress
    kk_inprogress Posts: 3,077 Member
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    You're smart to take a break. Shin splints are your muscles tearing and they need time to heal and strengthen. Adding mileage and training too much can lead to much worse things - I've been down 8 months since a stress fracture that I thought was shin splints and pushed through.

    With that said, try a lower impact surface if you can and keep your mileage increases low. Take breaks and ice, a lot. It's not a miracle cure, but it helps with the inflammation. Some shin splints are "normal" as you train but if you're not getting occasional relief from them, you're going too hard. Good luck!

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