SHIN SPLINTS!!! HELP!

JillianJuliette
JillianJuliette Posts: 12 Member
edited October 12 in Fitness and Exercise
I have been trying to train for a 5K using the C25K program and I think its a great running schedule however I get these horrible shin splints when I run (They occur on the insides of my lower leg, not the front). I feel like I could keep running if it werent for my legs hurting so bad. I have tried wrapping my lower legs in ace bandages with icy hot patches underneath them, even take Ibuprofen about an hour before jogging. I also went to the running store and bought this ridiculously expensive pair of running shoes that dont help prevent the pain. What am I doing wrong?? Anybody with experience have any ideas that can help me? Of course the only other thing I can think of is to go to my Dr and see what he says but I thought I'd enlist the help of my fellow MFP'rs :) I like running. It is so fun and energizing. I want to be able to suceed at this. I need your advice!! Any and all is welcome :):)

Replies

  • lacewitch
    lacewitch Posts: 766 Member
    rest for a while a couple of days using the RICE method also stretch, masssage use muscle rub like tiger balm and cooling ice pad type things. If you are going to use ibuprofen as an anti inflammatory you need to take it for 3-4 days ( not overdosing) to get the maximum effect! make sure you warm up shins each morning.

    Do a really long warm up before your next run. make it an easy one and really look at your tehnique. I get shin splints when i run with too much impact through my heels so I have to focus on my landings and using my legs to absorb the impact.
    BUT

    shin splints have lots of causes so it may be different for you
    Good Luck
  • bahacca
    bahacca Posts: 878 Member
    Shin splints are on your SHINS. If the pain is elsewhere, they may not be shin splints. You need to ICE shin splints. Not icy hot- ICE. I used to get them and just plugged through them.
  • cndslee
    cndslee Posts: 256 Member
    I started doing c25k also. I also got shin splints when I started running also. I run on a treadmill and I found if I don't run as fast as I was trying to, it quit bothering me and I could finish. Good Luck!!
  • iKristine
    iKristine Posts: 288 Member
    Cold presses, ibuprofin, proper rest, plenty protein and time. Never back-back run.

    In time you will notice improvments to where they go away. The shoes will help, by not complicating an already complicated process of recovery.

    Just stick with it, I know it's frustrating but I assure you it will improve with proper care.
  • paulwgun
    paulwgun Posts: 439 Member
    check out you tube shin splints lots inffo on there

    your legs are saying "WTF WHATS HAPPENING " theres muscles/tendons that havent done this kind of work for a while and they are complaining, you might feel that you should be able to run but them legs dont like it lol

    C25k gives you a 5 min warm up walk I do 10 min then stop my treadmill and ipod do some streching then go on with my c25k good luck :bigsmile:
  • sunshine421969
    sunshine421969 Posts: 273 Member
    cold presses is what my husband and I use.We actually use a frozen 20oz bottle and use it for feet, legs..My husband has a foam roller he bought from Walmart, they may help....when that didn't work he uses Tiger Balm...its strong,but works well...Hope you find something that works...
  • blissmanifesto
    blissmanifesto Posts: 37
    That area, the inside of the lower leg, is usually a muscle called the soleus, which underlies the larger, more glamorous gastrocnemius muscle. The soleus is doing all the work of helping you push off with your feet when you run. Warm it up by doing standing calf raises before you run, and also ankle rotations. Stretch for a long time after you run: hold the stretch for at least 20 deep breaths. And also you can just massage the painful area: just gently press your thumbs into the painful area and all along the lower leg. Massage it all day long whenever you get a spare moment.

    I used to get the same pain as you and this is what I did for it. The pain went away after a few weeks.
  • meli_medina
    meli_medina Posts: 594 Member
    I got them so bad at the beginning of summer when I started running again. I've been running on and off for about 6.5 years and had never had a problem with them before. Here are a few things I did to help alleviate/reduce/prevent them:

    * Stretching: One of the biggest differences was in how I stretched both before and after I ran. Two important stretches that I did focus on the tibia area. The first is to stand on one foot, point my toe, and rotate my foot clockwise ten times, then counter clockwise ten times. Switch to the other foot and repeat. The second stretch is to stand with both feet flat on the ground, heels about 6-8 inches apart and toes out at about a 45 degree angle. Stand up on your tip toes and lower to your heels slowly about 10-20 times. Repeat the same stretches after your run. This helped to reduce the pain by about 30-40%.

    * Form: When I still wasn't getting enough relief from the running, I went to a local sport store (not like Foot Locker or Finish Line, but a real, bonafide sports store with staff trained to do more than sell you a pair of Air Jordans) and they offered a form running class. I learned that my shin splints were actually caused by something called dorsai flexion, which is when you flex your foot up as you heel strike when you run. If you're running 150-160 steps per minute, and you run a 10-minute mile, you're flexing each foot and landing with the full force of your weight 750 times per mile. It puts a lot of strain on the muscle! The BIGGEST help to me was to restructure my running form so that I wasn't heel striking and to do that, I had to pay attention to how I was running. You might notice that you kick your foot out in front of you to run. You should actually not be doing that and should keep your foot even with your hip as you land. Push out from behind you, don't pull the road in front of you. That solved my shin splints by 100%. I haven't had them since.

    If you have a New Balance store, I know they will soon be or are currently offering the same program I took. ("Good Form Running") It was probably one of the most useful tools I have ever received as a runner. Not only did I have injury-free running, but my time improved from a 12-minute mile to a 9-minute mile by doing nothing more than changing the way I ran. I don't work any harder than I did before. I just work smarter.

    Also, there is some stuff called K-T Tape that I used to tape up my shins so I wouldn't have to take a full 2 weeks off in order to relieve myself of my second batch of shin splints. It works AMAZINGLY and I highly recommend it. :)

    Good luck!
  • twentycent
    twentycent Posts: 5
    At least 5 days of rest for lower body muscles do foam roll and stretch during you're break. Start doing strength exercises for anterior tibia before each run.
  • Frankenbarbie01
    Frankenbarbie01 Posts: 432 Member
    Rest..... and stretch by writting the alphabet with each foot in the air (A B C....)point and flex your foot. I lay on the couch and have my legs out in front of me an draw letters and numbers. It helped =)
  • JillianJuliette
    JillianJuliette Posts: 12 Member
    thank you all soooo much for all your wonderful advice!!!! I will try tiger balm, I have a foam roller I can use, I will do the ankle/calf stretches & also look into a form running class. I'll youtube shin splints to see what they say and look for K-T tape! Wow! You guys really came thru, thank you so much! I'll have to let you guys now how I do. In the meantime I think I should take one more week off from running (Making it 2 weeks) and hopefully see some improvement.

    THANKS AGAIN!!!!! :):)
  • JillianJuliette
    JillianJuliette Posts: 12 Member
    Shin splints are on your SHINS. If the pain is elsewhere, they may not be shin splints. You need to ICE shin splints. Not icy hot- ICE. I used to get them and just plugged through them.

    Yes, Shin splints (aka Tibial Stress Syndrome) "can" appear on either side of the lower leg. I realize there could be an underlying cause but my main point of reaching out to the community was to hear other members who may have gone thru the same thing and figured out a way to resolve their shin splints. However, thank you for taking the time to respond.
  • fastbelly
    fastbelly Posts: 727 Member
    Remember RICE

    Rest
    Ice
    Compress
    Elevate

    Here's some more info:
    Firstly, be sure to remove the cause of the problem. Whether it is a biomechanical problem, or an overload problem, make sure steps are taken to remove the cause.

    The basic treatment for shin splints is no different to most other soft tissue injuries. Immediately following the onset of any shin pain, the R.I.C.E.R. regimen should be applied. This involves Rest, Ice, Compression, Elevation, and Referral to an appropriate professional for an accurate diagnosis. It is critical that the R.I.C.E.R. regimen be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.

    The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques. The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons.

    I have found both from personal experience and from working with many clients, that this form of treatment is the most effective. The application of heat and deep tissue massage on the affected area seems to bring the best results. If you suffer from shin splints, be sure to spend at least a few minutes massaging the affected area both before and after you exercise.

    Once most of the pain has been reduced, it is time to move onto the rehabilitation phase of your shin splints treatment. The main aims of this phase is to regain and improve the strength, power, endurance and flexibility of the muscles and tendons that have been compromised.
  • visiri
    visiri Posts: 173 Member
    That happens to me too - I've done lots and lots of reading on it. Recommendations that have helped me are to shorten my stride practically down to a shuffle which is hard because when I get going I just feel like I'm flying and it's such a great feeling, but the shuffle step has definitely helped.

    Other issue I have is really tight hamstrings - so work on stretching them out. Between the shuffle step and hamstring stretches, I plan on having a successful C25K starting in March - I almost made it through the last try - I had no leg paing, but I got bronchitis and had to stop.

    Good luck!!!
  • Nikstergirl
    Nikstergirl Posts: 1,549 Member
    When I was first starting I asked my chiropractor about the same pain you're describing. She recommended the stretches where you just "write" the alphabet with your toes, one foot at a time, several times a day. I did this (it was hard at first because it hurt) for several weeks and the pain went away. I think it was because I was putting stress on the muscles and tendons that weren't used to it. Now I run pain-free all the time, many miles at a time, but it took a while to get there. I still use those stretches if my ankles/shins start to feel tight. Now I know what I'm feeling when it happens so I don't let it get painful. Also try slowing down, I find it easier to start really slow, speed will happen when your body is ready for it!!

    Good luck, C25K saved my life!
  • krypt5
    krypt5 Posts: 243 Member
    It's quite simple.

    90% of the time, shin splints is caused by heel-to-toe running. That is, when you run, your heel strikes the ground first. To counter the weight of your entire body slamming down on the heel, your shin has to activate. This constant jarring of your shin tendons is what causes "shin splints".

    Learn how to land on the middle and front of your foot as you run. Stay springy so you sort of "bounce" off your foot onto the next step.

    Splints should go away in less than a week.
This discussion has been closed.

Categories