Shin Splints

optimusmom
optimusmom Posts: 18 Member
edited September 30 in Fitness and Exercise
I've been working on the Couch to 5K program but my painful shin splints keep getting in the way. I've tried low impact workouts like cycling and aqua jogging and used ice, tensors and anti-inflammatories for the pain and still no luck :(

Replies

  • PeachyKeene
    PeachyKeene Posts: 1,645 Member
    It took me a long time to get over my shin splints. I would ice, and take a lot of pain relievers. I had to stop for about a month for them to actually get better.
  • deadstarsunburn
    deadstarsunburn Posts: 1,337 Member
    I'm not sure if you've tried this but in cross country when people would get them my coach had detergent bottles with some sand in them and then a rope tied through the handle. You put your food through the rope close to the detergent bottle and lift only your toes up. It builds the muscle in the shins. You have to stand on a chair or something and hang the bottle over the ground and do this. Hope this helps!
  • foremant86
    foremant86 Posts: 1,115 Member
    let your body rest. also try running on grass instead of concrete if at all possible. and do you have a good pair of running shoes?
  • TexasGirl92
    TexasGirl92 Posts: 76 Member
    Had that problem too just got fitted for running shoes and it seems to have helped so far.
  • tdwhalley
    tdwhalley Posts: 6 Member
    Try changing your footwear. I suffered from terrible shin splints the first time I tried a running programme. Fast forward 3 years and a better set of running shoes and I blitzed through C25k and B210k with no sign of shin splints.

    It really could be as simple a problem as your shoes.
  • Choltor
    Choltor Posts: 65 Member
    I used to get these all the time in the army. Two things helped for me: 1) do a stretch where you point your toe, almost like you're pushing all the way down on a gas pedal...this helps both to prevent it, and to work it out after; 2) aspirin...actual aspirin, not ibuprofen or acetaminophen or any other kind of pain killer.
  • pilotgirl2007
    pilotgirl2007 Posts: 368 Member
    Try new shoes. Go to a store that will fit you for some shoes. This could be the problem although you def need to keep doing exercises to strengthen the muscles. Aqua aerobics will help a lot but try doing other movements like cross country ski etc. When I had shin splits during my high school cross country days I was told by my Dr. to ice for 30 min before the run and 30 min after. I am not sure about the ice before running but def ice after all exercises to keep the inflamation down.
  • mjhuff1121
    mjhuff1121 Posts: 112
    I too have always dealt with shin splints! They are NO FUN! Ouchie!
    But, while I still have some discomfort, I changed my shoes, and it makes it tolerable! And I didn't spend a fortune on them. I think I got them on sale for $50. It def helped!
  • jeffrainwater
    jeffrainwater Posts: 4
    Where is the pain isolated... middle of your shin? Inside? Outside? Do you have a specialty running store in your area that can offer you a fit process for finding appropriate running shoes? I'd recommend you do that first and see how things progress. Most acute pain issues associated with running are pretty easily dealt with by getting the appropriate running shoe. I manage a running store in Atlanta, GA so if you have any questions... please don't hesitate to ask. I can talk you through what to look for. I've also dealt with my fair share of shin pain and it's no fun! I understand how you feel. Best of luck to you in the C25K program!
  • getfitdiva
    getfitdiva Posts: 1,148 Member
    Try making the alphabet with your feet/ankles (I heard this works) every time you run. Also your running form and shoes makes a huge different. I use to have shin splints b/c I am flat footed. I focused on form for weeks to get to a comfortable run and now I run on my toes/balls of feet barely touching the ground/treadmill with my heel. It has made a huge difference and have never had shin splints since.

    Learn Proper form: http://www.runnersworld.com/article/0,7120,s6-238-267-268-8210-0,00.html
  • frida001
    frida001 Posts: 437 Member
    Wear good shoes and run on a trail with some give - asphalt or a rubber track. Running on concrete is the worst.
  • ninerbuff
    ninerbuff Posts: 48,990 Member
    To help stretch out the front of your lower legs (tibialis anterior), put your heels on the edge of a stair then point your toes down as far as you can go. There are some machines that work this area which is underdeveloped in a lot of beginning runners, but if you could just sit on some steps, then put your heels on the edge of a step and put a dumbell on your toes and pull your toes toward your shins, this will work them out. Shin splints happen because of weak tibialis anterior muscles.
  • alyssamiller77
    alyssamiller77 Posts: 891 Member
    I've dealt with shin splints for a long time but have recently gotten beyond them. Two things that are key. First, make sure you have good footwear and if necessary any orthotics to address foot support issues you may need. Many times a simple support in your shoes can make all the difference. The second thing is stretching. Believe it or not most of my problem centered around my hamstrings. They were tight and that caused stress on the muscles in my calf which lead to the shin splints. I now stretch my hamstrings and calf muscles twice a day and the added flexibility has led to a complete reversal of the painful splints. I can run 6 games or more in a weekend and not have any shin issues.
  • BerryH
    BerryH Posts: 4,698 Member
    From my beginner runner's tips, "20 things I wish I’d known about running when I started"

    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936

    "You will get aches and pains – most aren’t worrying. The most common are pains along the front of the shins (shin splints) and aching knees. Rest, ice, take ibuprofen and start again easily when you’re ready. MOST of the time the pains are due to doing something your body isn’t used to. Avoid making exaggerated heel landings to avoid the worst of beginner’s shin splints."

    1. Don't panic! Many, many beginner runners get shin splints. Quite often it's because you do an exaggerated toe lift to land on your heel. Relax your lower body and you might find a mid-foot landing is more natural for you.
    2. Go to a running specialist and ensure you've got the right shoes for your gait.
    3. A great stretch is to kneel on the floor with your feet under you and lean backwards.

    Good luck, wait until you're feeling better and repeat the last week or two of C25K.
  • dustyhockeymom
    dustyhockeymom Posts: 537 Member
    I just started c25k and I am going to use some these stretches and exercises as shin splint preventative. Thanks so much for the resources.
  • Fliegenschwein
    Fliegenschwein Posts: 232 Member
    From my beginner runner's tips, "20 things I wish I’d known about running when I started"

    http://www.myfitnesspal.com/blog/BerryH/view/20-things-i-wish-i-d-known-about-running-when-i-started-103936


    3. A great stretch is to kneel on the floor with your feet under you and lean backwards.

    100 x this

    Do this before you run. Hold it for 30 seconds, relax and repeat 2 or 3 times. Works wonders and please read the above blog post .. its ace :)
  • bloodstar
    bloodstar Posts: 29 Member
    At the risk of sounding pedantic, There are two different kinds of shin splints, most of what's being described by people (the stretching and the lifting of toes) deal specifically with anterior shin splints, the pain and swelling is in/on the front portion of the tibia.

    If your pain is located along the front of the tibia, then yes, what most people mention is exactly what you need.

    However, if, like me you're dealing with posterior shin splints, then the pain is on the inside of the leg along the tibia. That type of shin splints is typically caused by excessive pronation, flat feet, or some other mechanism that causes the tibia to twist (rotate) as you run.

    If your shin splints are those, then stretching and toe exercises won't do you much or any good to fix the problem. (They're still a good idea to do them as a preventive measure to forestall any anterior shin splints from developing). I'd suggest seeing a podiatrist to verify exactly what's causing it. Failing that, and you don't feel like going to a trip to a doctor if you know what's happening, then in the case of posterior shin splints try the following steps.

    Go to the local good shoe store (don't be afraid to go to a dedicated shoe store in your area), and request help finding a shoe for pronation. Typically that shoe that has some strong structure and support to keep the foot stable as you step.

    Then spend a week walking using those shoes, Zero running, Nada, zilch. Let the inflammation die down and the tears heal. After a week, whatever distances you've been running, cut them in half and start slowly from there. If you're not too bad, the shin splints won't return and shoes will do the trick.

    If they do return. or the soreness and inflammation refuse to go away, go ahead and go to a podiatrist. Pain free running is worth the money.
  • Mrs_TrimWaistFatWallet
    Mrs_TrimWaistFatWallet Posts: 486
    Stretch, make sure your shoes are good, add cushion to your shoes (i.e. Dr Sholls arch support liners), ice
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