I'm getting shin splints.. :( Help?

quitmakingexcuses
quitmakingexcuses Posts: 906 Member
edited October 2024 in Fitness and Exercise
I've recently started running about 30 minutes a day after not running at all and my shin splints are coming back.. Is there any way I can prevent/help with these? I don't want to push myself too far but I don't want to stop running!

Replies

  • bethdris
    bethdris Posts: 1,090 Member
    Be careful that they are just shin splints and not something else. Long story short, I thought thats what I had, and was told to ice them 2x a day. A week later it went from just my shins to lower back, left leg and left foot. Turned out I had a slipped disc and nerve damage. This was in July and im still not back to "normal",
  • CrazyAdventure
    CrazyAdventure Posts: 113 Member
    make sure your shoes and in-soles are in good condition! that makes a world of difference for me!
  • wbgolden
    wbgolden Posts: 2,066 Member
    ramp up your time/distance a little slower. shin splints are an overuse injury!
  • holly_v
    holly_v Posts: 292 Member
    i have a friend who is a Canadian athlete and she told me to run back wards for a few minutes before i start to run, works for me!
  • Enforcer25
    Enforcer25 Posts: 350 Member
    Here is a good article with sone stretching exercises. http://www.active.com/running/Articles/Sidelined_by_shin_splints__Here_are_10_tips_for_staying_pain-free.htm
  • natekorpusik
    natekorpusik Posts: 176 Member
    If you are just getting into running or getting back into running I have found that running everyday caused leg problems for me. I started feeling the shin splints coming on and stopped. I gave them time to heal (which isn't just a couple of days). Then I started a routine of running some days, biking some days, and lifting weights. I also found that when I started running again I tried to go too far too fast. I think this was the primary reason. Try changing out running some days for biking or other cardio. Mostly, give them time to heal.

    NSAIDS (Aleve) work decent to help the healing process and ice does it's part. Also, make sure you are stretching a lot before and after running. When you think you have stretched enough, stretch some more. Focus on toe pointing, calfs, quads, ankle, pelvis, and hamstring stretches. Best of luck.
  • ennaejay
    ennaejay Posts: 575
    Stretch out good after. And, sitting down, "write" the alphabet in UPPERCASE letters with your toes after you run.

    Go walking more often. I've been running for years but started walking this summer, and got shin splints like crazy bad. wtf? It helps!
  • SueInAz
    SueInAz Posts: 6,592 Member
    Make sure you have good shoes. I suffered from shin splints due to running barefoot (lack of cushioning on a concrete floor) for vault when I was doing gymnastics. It's a hard surface injury, as well as an overuse injury. If you're running for 30 minutes straight now, throw in some walking intervals. Run on asphalt or dirt, not concrete which has no give.

    You might also Google some stretching exercises for shin splints. I've seen recommendations for writing the alphabet with your toes while your leg is straight out. There are bound to be other good ones, too.
  • quitmakingexcuses
    quitmakingexcuses Posts: 906 Member
    Thanks all! Some very helpful info. I'm loving running and don't want to stop!
  • Runner_mick
    Runner_mick Posts: 115 Member
    go to a running store and have your gait checked. You might be running in the wrong shoes. I had the same problem when I started running daily after not running at all and it was all shoes. Got the proper shoes and inserts and now havent had one in over 2 years
  • jogdog
    jogdog Posts: 89 Member
    Ice and take an anti-inflammatory about an hour before your run, put icy-hot or similar creme about 30 min before, warmup, stretch, run (might want to knock time down to about 20 min or a little less starting out and pick a slower pace), stretch some more, ice again. Might want to find some grass or a field to run on. Concrete and aspholt (sp?) are really bad. If your shins get worse or they don't go away after a couple weeks please go see a doctor.

    Definitely want to check your shoes. If your shoes are more than 6 months old and/or they have a quite a bit of milage on them you might want to try buying another pair. Don't just go out and buy a "pretty" pair. Make sure you find someone with the right knowledge to help you find the right shoes for you in a running store or shoe specialty store.

    Good luck! Had some major shin splints at the beginning of the summer and just had to remind myself to take care of my feet and shins and start back slow. No need to rush back into it!
  • Leola2011
    Leola2011 Posts: 192
    Shin splints indicate low Potassium. My track coach in school told us to eat bananas. It worked!! BANANAS!!!
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