shin splints advice??

webdaughter
webdaughter Posts: 162 Member
in Fitness and Exercise
Just started couch25k and when I am finished running I am noticing pain/aching in my shins. Any advice on how to prevent this?

Replies

  • pucenavel
    pucenavel Posts: 972 Member
    Ice

    Resistance Band exercises to work the muscles of the lower leg (Up, Down, Side to Side)

    Rest a few days between runs

    Run less - build up your muscles more slowly

    Have someone look at your stride - it could be that you need to adjust your form - in my case, I was heel-striking and it led to tendon problems on the front of my shins. Now I only run on my toes and mid-foot.

    If you can afford it (or insurance will cover it) see a physical therapist - and do what they say!
  • pamatc2
    pamatc2 Posts: 868 Member
    Check the wear of your shoes and see if you might need arch supports. Excessive pronation of the foot during running (rolling inward, arches drop) causes an imbalance in the muscles of the lower leg. If you are running in Nike or Adidas, you probably need inserts. New Balance, Saucony and Brooks are usually fine as they have a build in support, but if you need more, you could add one in these shoes as well.

    Stretch the front of the leg by tucking your toe under behind you and pressing gently (like you are pointing hard against the floor, top of your foot down). Stretch calves and shins before and after running. Calf stretch - press your heel into the ground behind you and lunge forward gently.

    Immediate care: anti-inflammatories help (Advil, Aleve) as well as icing. Ice packs to the shins for 15-20 minutes. You can also freeze dixie cups filled with water and then use them to give your shins an ice massage for 5-7 minutes per leg.

    Hope this helps! - I could tell you to ask an expert, but I am one. :)
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    Could be your shoes. Also be sure to spend some time doing some good stretching when you finish.

    There's a great topic on shin splints here: http://www.myfitnesspal.com/topics/show/322021-help-with-your-shin-splints?hl=shin+splints
  • stmrunner
    stmrunner Posts: 16 Member
    All great advice ^^
  • angieroo2
    angieroo2 Posts: 970 Member
    Check the wear of your shoes and see if you might need arch supports. Excessive pronation of the foot during running (rolling inward, arches drop) causes an imbalance in the muscles of the lower leg. If you are running in Nike or Adidas, you probably need inserts. New Balance, Saucony and Brooks are usually fine as they have a build in support, but if you need more, you could add one in these shoes as well.

    Stretch the front of the leg by tucking your toe under behind you and pressing gently (like you are pointing hard against the floor, top of your foot down). Stretch calves and shins before and after running. Calf stretch - press your heel into the ground behind you and lunge forward gently.

    Immediate care: anti-inflammatories help (Advil, Aleve) as well as icing. Ice packs to the shins for 15-20 minutes. You can also freeze dixie cups filled with water and then use them to give your shins an ice massage for 5-7 minutes per leg.

    Hope this helps! - I could tell you to ask an expert, but I am one. :)

    Awesome advice! I've been trying to figure out a way to stretch the front of my legs. Thanks!

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