How Do I Prevent Shin Splints?

What worked for me was going to a good local running store. The person there spent a good 40 minutes. First she measured my feet and then watched me run barefoot both on a treadmill and on the running track in the store. Then she had me try on 5 or 6 different pairs of shoes. She had me squat and stand up and watched from front and back how the balls of my feet rolled in or out etc....She checked my old shoes for wear marks. She stated that good running shoes need to be longer in the toe than regular shoes. The shoes I ended up getting were only a little over $100 and they made running much more comfortable from multiple perspectives...impact seemed less on all joints especially ankles and knees and what I think were early shin splints went right away. She also said that really good running shoes shouldn't require any break in and these didn't. I put them on and away I went. Good Luck! C25K is Awesome! Do you know about the downloadable podcasts that you can put on your iPod that tells you went to start and stop running? They are really helpful! :flowerforyou:

Hey - I'm starting C25K today. (I've tried before, but I'm doing it this time.) However, I used to be a Cross Country runner, so this is what I've learned.

To prevent shin splints:

1. STRETCH! I would say do it before you start running, so that your muscles are a little warmed up, but some people also do it after. Sit down, put your legs out in front of you, and grab your toes. Sit indian style and lean forward as you grab your ankles. Stand up, hold your hands together behind your back, and lean forward. (This last one is GOLD).
2. Good shoes (like people have said).
3. Good running form: go running with someone experienced and have them give you pointers, or go on YouTube and watch some videos. Search for "running form," or "how to run." Are you holding your arms the right way? Are your shoulders too stiff? Form counts - if it's bad, you can hurt yourself more easily!
4. ICE ICE ICE ICE ICE ICE ICE ICE ICE ICE ICE ICE ICE. I cannot stress this one enough! 15 mins of a bag of frozen peas wrapped in a towel will work WONDERS on your aching shins. This SAVED me during long seasons of cross country running.
5. If it gets bad, visit a sports med doctor. If your insurance covers it, that is They'll help you figure out if something about your anatomy is exacerbating your shin splints. And last but not least...
6. Lose weight. I know, I know, that's what you're doing. Oftentimes carrying extra weight makes running harder on your body. So keep at your diet, and keep at C25K! Things will get better with time.

GOOD LUCK! I've friended you. Looking forward to talking about our workouts!

I used to get those! It was so bad I would have to be carried because it hurt to walk. I went to the Podiatrist and had custom orthotics made and I haven't had shin splints ever since.

I've avoided them by really focusing on my running form. There are some good tips on the web, but a good way to do it is as someone else said--have someone experienced run with you and give you pointers! Hang in there! I did C25K, too, and it worked! I've ran 3 5Ks!

awesome advice I will def. be using thanks :happy:

I just got past a bout of Shin Splints. I had to actually see a doctor they were so bad. I even had to do some physical therapy. I am finally all healed up. It was the Ice that helped the most along with anti - inflammatory medication. I had it bad. Plus I bought new shoes. Asics stability shoes are a must. I am back exercising now and am so happy. Ice, Ice Ice and good stability shoes are most important. I can't stress that enough. Good luck!! :flowerforyou:

All good advice above. I would add to do tibia exercises 1-2x per week as a preventative measure. Keep the shins strong, well stretched, and recovered. Have fun with your running!

A lot of times shin splints are caused by striking the heel to the ground first as opposed to striking the balls of your feet first (which you should be doing).

There are several elite runners who would disagree with you. Heel striking is bad if it's the result of overstriding, but some people just plain heel strike as part of their own natural biomechanics. Trying to drastically change one's natural form can be cause for a whole host of issues.

Shin splints can be caused by many different things, depending upon the runner. Too fast/too much/too soon...and the wrong footwear (wrong type or shoes that are too old/worn) can all contribute. In HS I had HORRIBLE shin splints and rock hard calves from trying to keep up with the big dogs. Our track team also got a deal for all wearing the same shoe, even though it was probably the wrong shoe for a lot of us. :grumble:

In my 20s I tried to take up running again, but would go from 0 to 2 miles without any sort of work-up. I couldn't do that for more than a week before my shins stopped me. When I started back to running in my 30s I did C25K and haven't had issues from the get-go. I've logged thousands of miles and 3 marathons without any significant injury issues (aside from a bad sprain during a trail relay--but that wasn't really a running injury so much as a klutz injury :blushing: ). When small twinges have crept up I've addressed them right away and figured out what I needed to change (often it's simply my body giving me a cue to back off for a few days) to get back on course.