resting shin splints?

meerkat70
meerkat70 Posts: 4,605 Member
edited November 2024 in Fitness and Exercise
I'm pretty sure I have shin splints. They're not bad. A slight burning now and then, and the odd stabbing pain. Started last Sunday, I ignored it, ran Monday, and they've been worse since (again, not terrible, but I know it's there, most of the time). I rested completely for two days, just a bit of light dog-walking. Yesterday I went to gym and did shin friendly stuff. But I'm itching for a run.

How long do I need to give it before I can run again? Does the pain need to be completely gone? Can I get away with short runs? What about if I strap it up to run, and ice it after?

Replies

  • em9371
    em9371 Posts: 1,047 Member
    It's better to rest until completey recovered, it will only get worse if you keep running .
    Shin splints are usually caused by overtraining or incorrect shoes - have you increased mileage a lot lately, if not will be worth getting your shoes checked out at a good running store :)
  • meerkat70
    meerkat70 Posts: 4,605 Member
    I think it's probably the mileage. I had shoes sorted just before Christmas and am pretty confident they're lovely...
  • nerdieprofessor
    nerdieprofessor Posts: 512 Member
    Rest 'em until they are healed. Then, gradually start back training. Increases in time/mileage should be very gradual over time to avoid over-training injury. Seriously, if your long run gets 5 minutes longer in a week, that's enough. The tortoise beats the hare every time!
  • smig72
    smig72 Posts: 26
    i was the same when i first got back on the treadmill, i found that if i keep an elevation of 3 then all is well..very painful, just rest till better
  • Di3012
    Di3012 Posts: 2,247 Member
    I'm pretty sure I have shin splints. They're not bad. A slight burning now and then, and the odd stabbing pain. Started last Sunday, I ignored it, ran Monday, and they've been worse since (again, not terrible, but I know it's there, most of the time). I rested completely for two days, just a bit of light dog-walking. Yesterday I went to gym and did shin friendly stuff. But I'm itching for a run.

    How long do I need to give it before I can run again? Does the pain need to be completely gone? Can I get away with short runs? What about if I strap it up to run, and ice it after?

    You cannot run through them, the pain just gets worse and starts earlier and earlier into the run until it is already there before you even start.

    Running on soft ground or ground that gives such as grass (very good!), dirt track and sand eventually eases and then helps prevent the splints coming back.

    Ensure you have good running shoes.

    They are a pain in the butt, shin splints.
  • BerryH
    BerryH Posts: 4,698 Member
    Shin splints suck. Yep rest completely until it's gone. Take ibuprofen too - it's not just for pain relief, it reduces the swelling and helps healing.

    If you're certain your shoes are fine, check your running style. Lifting up my toes to do heel landing was the cause of mine, so I switched to mid-foot landing and never suffered again. I'm also using gel insoles for my PF, and I suspect the reduced impact helps too. Some people swear by compression socks to prevent lower leg jiggling.

    Don't forget to stretch - I find the best way is to kneel on your feet and lean back. Don't neglect calf stretches either as they're part of the same action.

    To help prevent it happening again, stretch one leg at a time out in front of you and write out the alphabet to strengthen and mobiles the muscles alongside the shin. Weird but it works!
  • icemaiden17_uk
    icemaiden17_uk Posts: 463 Member
    I'm having a similar problem but I would say I'm more uncomfortabloe than in pain! I have only just started running and I am training for a 3 mile run in March so I can't afford to rest. I'm just hooping that when my weight goes down the problem will go away! 230lb is quite heavy for a runner! Lol!
  • Di3012
    Di3012 Posts: 2,247 Member
    I'm having a similar problem but I would say I'm more uncomfortabloe than in pain! I have only just started running and I am training for a 3 mile run in March so I can't afford to rest. I'm just hooping that when my weight goes down the problem will go away! 230lb is quite heavy for a runner! Lol!

    Hi, be careful, unfortunately, it doesn't go away. It is caused by continual pounding on concrete, pavement or any hard ground. I have suffered with shinsplints since I was 15 (I am 51 now) and they always return if I run on hard ground - the only time I would "risk" running on such surfaces is if I were in a road race or something of that nature as it would be a one-off.

    When I had them at 15 I was just 120lbs at 5ft 8in tall, so I was very slim, they still happened though even at that light weight :frown:
  • mikeyrp
    mikeyrp Posts: 1,616 Member
    I think its new runners + cold weather which is leading to so many shin splints questions this week.

    Agree with all the above. When you have rested them a bit - try this.
    I just found this on you tube... It summarises everything I have learnt about good technique in two and a half minutes.

    http://www.youtube.com/watch?v=Tx6x2cD6Y8Q&feature=related

    Its worth watching several times and then on your next long run mentally play back the video, making sure you have each bit right. Repeat about every 10 minutes once you get tired - you'll be amazed at how much difference it makes!
  • BerryH
    BerryH Posts: 4,698 Member
    I just found this on you tube... It summarises everything I have learnt about good technique in two and a half minutes.

    http://www.youtube.com/watch?v=Tx6x2cD6Y8Q&feature=related
    Brilliant, took me years to find out about all that :laugh:
  • em9371
    em9371 Posts: 1,047 Member
    I'm having a similar problem but I would say I'm more uncomfortabloe than in pain! I have only just started running and I am training for a 3 mile run in March so I can't afford to rest. I'm just hooping that when my weight goes down the problem will go away! 230lb is quite heavy for a runner! Lol!


    my worst shin splints were a long time ago @ 160lbs, ive very rarely had them at higher weights (200-250lbs) so unfortunately they dont vanish as you get smaller!

    ive just built up to running 5k after a year off, ive now injured my knee and have had to totally stop running, probably for the next few months. Its driving me nuts but I know i will pick back up with my training when im healed, you only have one pair of legs so look after them and take a week off before you do yourself some serious damage and cant run at all x
  • icemaiden17_uk
    icemaiden17_uk Posts: 463 Member
    I'm having a similar problem but I would say I'm more uncomfortabloe than in pain! I have only just started running and I am training for a 3 mile run in March so I can't afford to rest. I'm just hooping that when my weight goes down the problem will go away! 230lb is quite heavy for a runner! Lol!

    Should've added that I run on a treadmill and in proper running shoes! My form is awful so I will defo watch those videos! Shin splints is a really very diffucult subject as there are many different types! I think that what I have is a sprain not any bone problems etc!! Hence why I have regualar rests and do plenty of low impact activities on those days! I should also say that although I am a relativly new runner I have been running for 4 months under the care of a trainer and am not a trisk of serious injury! I do work hard but I know my limits and my body!
  • em9371
    em9371 Posts: 1,047 Member
    what people usually refer to as 'shin splints' is actually the shin muscles not the bone, its stress fractures that affect the bone. resting until its fully healed really will help you out. what does your trainer recommend you do?
  • 3dogsrunning
    3dogsrunning Posts: 27,167 Member
    I'm pretty sure I have shin splints. They're not bad. A slight burning now and then, and the odd stabbing pain. Started last Sunday, I ignored it, ran Monday, and they've been worse since (again, not terrible, but I know it's there, most of the time). I rested completely for two days, just a bit of light dog-walking. Yesterday I went to gym and did shin friendly stuff. But I'm itching for a run.

    How long do I need to give it before I can run again? Does the pain need to be completely gone? Can I get away with short runs? What about if I strap it up to run, and ice it after?

    You cannot run through them, the pain just gets worse and starts earlier and earlier into the run until it is already there before you even start.

    Running on soft ground or ground that gives such as grass (very good!), dirt track and sand eventually eases and then helps prevent the splints coming back.

    Ensure you have good running shoes.

    They are a pain in the butt, shin splints.

    I have actually run through them. I really don't recommend it, but I didn't have a choice. They would hurt until I got warmed up, then the pain would level, but once I stopped, it really really hurt. I lived on ibuprofen. Eventually they went away.

    I would also recommend starting back on softer ground or reducing mileage for a bit. Ice and ibuprofen will help.
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