Shin Splints?!?!?!?! Help!!
TynaBaby17
Posts: 56 Member
Hello!
I have been running for about two months now, I recently started running outside instead of the treadmill about two weeks ago. I'd say a couple of days into running outside I started getting this pain, almost like a sore muscles but more in my bone, in my shins. I thought maybe it was just I was running too often or my weird trick knee was acting up. So I took a break for a day or two and then would go running again and the pain would come back.
I did some searching and it sounds like it might be shin splints? Because its always in my shins, and it always goes away after I stop running and it feels more like its a pain in my bone, not the muscles.
I just think it is weird it started when I started running outside. The track outside that I run is a lot of downhill and it is packed dirt, so softer than concrete but harder than loose dirt. Not sure if that would make a difference. I weigh 135 and run about 5 times a week, around 3 miles each. I also don't have the best running shoes, and am working on investing in some better ones, maybe that could be an issue?
I read that strengthening calf muscles can help with shin splints also but other than that you just have to wait till your muscles get stronger? I think maybe the running downhill might be increasing the impact on my bone and bending it more as well, so maybe I will run the opposite direction and go uphill instead?
Has anyone else experienced this as a new runner or running outside and have any help on how to improve or stop shin splints?
I have been running for about two months now, I recently started running outside instead of the treadmill about two weeks ago. I'd say a couple of days into running outside I started getting this pain, almost like a sore muscles but more in my bone, in my shins. I thought maybe it was just I was running too often or my weird trick knee was acting up. So I took a break for a day or two and then would go running again and the pain would come back.
I did some searching and it sounds like it might be shin splints? Because its always in my shins, and it always goes away after I stop running and it feels more like its a pain in my bone, not the muscles.
I just think it is weird it started when I started running outside. The track outside that I run is a lot of downhill and it is packed dirt, so softer than concrete but harder than loose dirt. Not sure if that would make a difference. I weigh 135 and run about 5 times a week, around 3 miles each. I also don't have the best running shoes, and am working on investing in some better ones, maybe that could be an issue?
I read that strengthening calf muscles can help with shin splints also but other than that you just have to wait till your muscles get stronger? I think maybe the running downhill might be increasing the impact on my bone and bending it more as well, so maybe I will run the opposite direction and go uphill instead?
Has anyone else experienced this as a new runner or running outside and have any help on how to improve or stop shin splints?
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Replies
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Yeah, I had this for 8 months. It just healed by itself. I think losing weight had alot to do with it too, less weight meant less pounding on my shin.
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Overstriding can cause shin splints. I would guess you could be Overstriding on the downhills. The dirt might be causing you to change your gait o stride slightly compared to the tread mill.
This assumes you have proper shoes already.1 -
- Make sure your running form is okay (you can find tips for this online, e.g. don't slouch over, lots of people find heel striking hurts their knees, keep your pelvis in line)
- Stretch after your run! I like to stand with my heels on the stairs, toes hanging off, and dip my toes downwards until I feel a stretch in my shins. You can do this with your heels hanging off, too
- Try sitting on the floor after your run, both legs straight in front of you. Raise one leg and write the alphabet with your pointed toes (you'll feel a stretch in your ankles). Repeat with your other leg
- Heel-toe walks!
- ...you can find lots more stretches online e.g. from Runner's World magazine, those are just the ones I use that have specifically helped with shin splints
- If it's recurring, STOP and take a break - even if that means a few weeks off running. DON'T risk a worse injury by going too hard, too soon - it'll be worse in terms of your progress.
- RICE if it's really bad! (Rest, Ice, Compression, Elevation)
I agree that downhill running can sometimes be a bit worse, impact-wise - if you can take it slower or just build your strength up on a flat track, that would be better. I never have as many issues uphill, but then, I hate running hills...!
Best of luck to you!2 -
TynaBaby17 wrote: »Has anyone else experienced this as a new runner or running outside and have any help on how to improve or stop shin splints?
Had shin splints.
Went to a good running store, had a gait analysis done and bought the recommended shoes.
Shin splints were gone in about a week.
Put ~500km on those shoes and started to feel them again. Just told me it was time for new shoes.
There may be other reasons, but from what I've read, the wrong shoes for your feet/gait is the most likely cause.
1 -
Tacklewasher wrote: »TynaBaby17 wrote: »Has anyone else experienced this as a new runner or running outside and have any help on how to improve or stop shin splints?
Had shin splints.
Went to a good running store, had a gait analysis done and bought the recommended shoes.
Shin splints were gone in about a week.
Put ~500km on those shoes and started to feel them again. Just told me it was time for new shoes.
There may be other reasons, but from what I've read, the wrong shoes for your feet/gait is the most likely cause.
That's awesome that the shoes worked, what store did you go to? I was thinking of trying New Balance but I don't know if they do gait analysis. Did it cost extra for the analysis?1 -
TynaBaby17 wrote: »Tacklewasher wrote: »TynaBaby17 wrote: »Has anyone else experienced this as a new runner or running outside and have any help on how to improve or stop shin splints?
Had shin splints.
Went to a good running store, had a gait analysis done and bought the recommended shoes.
Shin splints were gone in about a week.
Put ~500km on those shoes and started to feel them again. Just told me it was time for new shoes.
There may be other reasons, but from what I've read, the wrong shoes for your feet/gait is the most likely cause.
That's awesome that the shoes worked, what store did you go to? I was thinking of trying New Balance but I don't know if they do gait analysis. Did it cost extra for the analysis?
Go to a dedicated running store. The gait analysis is free. Basically, they'll ask you to walk around for a bit or possibly have you hop on a treadmill. It's rudimentary but is appropriate for the purpose. Just tell them that you don't know what type of shoes you need and they'll get your straightened out.2 -
You might want to make sure it's not your tibialis anterior. That's a long muscle that runs right up alongside your shin and is what you use when you pull the front of your foot up toward your knee. If it's just a muscle some stretching and massage will help, although admittedly that particular muscle isn't easy to get to with either.0
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TynaBaby17 wrote: »Tacklewasher wrote: »TynaBaby17 wrote: »Has anyone else experienced this as a new runner or running outside and have any help on how to improve or stop shin splints?
Had shin splints.
Went to a good running store, had a gait analysis done and bought the recommended shoes.
Shin splints were gone in about a week.
Put ~500km on those shoes and started to feel them again. Just told me it was time for new shoes.
There may be other reasons, but from what I've read, the wrong shoes for your feet/gait is the most likely cause.
That's awesome that the shoes worked, what store did you go to? I was thinking of trying New Balance but I don't know if they do gait analysis. Did it cost extra for the analysis?
Go to a dedicated running store. The gait analysis is free. Basically, they'll ask you to walk around for a bit or possibly have you hop on a treadmill. It's rudimentary but is appropriate for the purpose. Just tell them that you don't know what type of shoes you need and they'll get your straightened out.
^^This.
I went to a local Running Room. But I'm Canadian.0 -
Tacklewasher wrote: »TynaBaby17 wrote: »Tacklewasher wrote: »TynaBaby17 wrote: »Has anyone else experienced this as a new runner or running outside and have any help on how to improve or stop shin splints?
Had shin splints.
Went to a good running store, had a gait analysis done and bought the recommended shoes.
Shin splints were gone in about a week.
Put ~500km on those shoes and started to feel them again. Just told me it was time for new shoes.
There may be other reasons, but from what I've read, the wrong shoes for your feet/gait is the most likely cause.
That's awesome that the shoes worked, what store did you go to? I was thinking of trying New Balance but I don't know if they do gait analysis. Did it cost extra for the analysis?
Go to a dedicated running store. The gait analysis is free. Basically, they'll ask you to walk around for a bit or possibly have you hop on a treadmill. It's rudimentary but is appropriate for the purpose. Just tell them that you don't know what type of shoes you need and they'll get your straightened out.
^^This.
I went to a local Running Room. But I'm Canadian.
My first thought: We've got Running Rooms in the states too!
My second thought: That said, Minnesota is basically Canada
Checks RR Website: Yup, only US locations are in MN and... Hawaii??2 -
MegaMooseEsq wrote: »Tacklewasher wrote: »TynaBaby17 wrote: »Tacklewasher wrote: »TynaBaby17 wrote: »Has anyone else experienced this as a new runner or running outside and have any help on how to improve or stop shin splints?
Had shin splints.
Went to a good running store, had a gait analysis done and bought the recommended shoes.
Shin splints were gone in about a week.
Put ~500km on those shoes and started to feel them again. Just told me it was time for new shoes.
There may be other reasons, but from what I've read, the wrong shoes for your feet/gait is the most likely cause.
That's awesome that the shoes worked, what store did you go to? I was thinking of trying New Balance but I don't know if they do gait analysis. Did it cost extra for the analysis?
Go to a dedicated running store. The gait analysis is free. Basically, they'll ask you to walk around for a bit or possibly have you hop on a treadmill. It's rudimentary but is appropriate for the purpose. Just tell them that you don't know what type of shoes you need and they'll get your straightened out.
^^This.
I went to a local Running Room. But I'm Canadian.
My first thought: We've got Running Rooms in the states too!
My second thought: That said, Minnesota is basically Canada
Checks RR Website: Yup, only US locations are in MN and... Hawaii??
I do find that kinda funny.0 -
MegaMooseEsq wrote: »
Checks RR Website: Yup, only US locations are in MN and... Hawaii??
This way the owners can take a trip to Hawaii and write it off as a business expense.4 -
Like a few of the PP I had this issue as well, and it was completely resolved by finding the proper shoes. Where I am the most prevalent running store is called "1st Place Sports" and they were extremely helpful plus they have an awesome return policy so if you're measured incorrectly you have a decent amount of time to bring them back, even if you've taken them on a couple of runs already.0
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mortuseon_ wrote: »
- Stretch after your run! I like to stand with my heels on the stairs, toes hanging off, and dip my toes downwards until I feel a stretch in my shins.
^^^ This was a life-saver for me. Even after getting shoes and my gait looked at the shin splints came back.
Also you can turn the stretch into a good shin strengthening exercise by doing as many reps of the dipping and lifting your toes up in 30s then take a break and repeat. Also doing the exercise in a small squat position will greatly intensify the exercise.
For bad shin splints day or two is NOT enough of a break, try 2 weeks, which I know sounds terribly long and it will probably feel like forever too, but running pain free might make it worth it.1 -
MegaMooseEsq wrote: »
Checks RR Website: Yup, only US locations are in MN and... Hawaii??
This way the owners can take a trip to Hawaii and write it off as a business expense.
Brilliant! That/those RR owner(s) know(s) what's going on.0 -
1. New shoes are probably needed, as shin splints are a sign that your shoes are worn out.
2. RICE for your shins
3. Take shorter steps when running downhill
4. Do strengthening exercises for the lower leg, like toe and calf raises0 -
Also you could try calf guards /compression socks.
Avoid up and downhill running on hard surfaces
Avoid speedwork on hard surfaces
(I think these do help but you need good ones, CEP are the best in my opinion, I got some 2xu and they’re next to useless in comparison)
I’ve suffered on and off since I started running years ago, lately I was struggling from Nov-Feb but seem to be on the mend now. No logic as to why they suddenly flared up again... hadn’t changed my kit or my routine.0
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