I used to have them too, and I saw some great advice here so I am not going to reiterate. Just wanted to let you know that if it is just shin splints, they will go away. Try some of the advice below, but whatever you do, DO NOT GIVE UP. I did give up because of them, but it was silly then. I now know that you can overcome them.
It sounds kinda dumb, but it will work if its shin splints: Sit down and trace out each letter of the alphabet with your foot, repeat. Do this 2-3x daily. Another strength exercise is simple toe taps. Leave your heel on the ground and tap your toes as quickly as you can, until it hurts. Repeat several times a day. I hope its shin splints and not something worse. I had two doctors tell me I had shin splints and I did not. I had a condition that required surgery as there is no other option for a "cure". Keep us updated:)
The following is a link to my running coach's website--you may want to reconsider the insoles--that could be too much cushion for you. The best exercise--strengthen the calves and subsequently the hips. The reality is, running involves all muscles--if you tend run from your calves, not your glutes, you are overstressing smaller muscles in exchange for the much larger glutes
When my first started running and my legs weren't very strong yet, I got shin splits regularly. In response, I wore compression sleeves on my calves when I ran and found that it helped. I don't remember where I read that suggestion, but it worked for me. Now that my legs are stronger, I don't need to use them anymore.
Also, I second all the suggestions TXHRT4U, which all sound super reasonable.
If you have shin splints, a number of exercises or activities can help:
1) Decrease activity or make sure that you gradually increase your activity. For example, when running, you should never add more than about 10% volume each week.
2) Run or exercise on softer surfaces. For example, if you run on concrete, which is one of the hardest surfaces you could possibly run on, switch to pavement, or better yet, the gravel or dirt on the side of the road, off-road running trails, or grass.
3) Choose your footwear wisely. Rather than buying your shoes at a sporting goods store or online, go to a store that specializes in selling running shoes and have them watch you stand, walk and run, and then make shoe recommendations based on your unique body mechanics.
4) Change worn-out shoes. Running shoes should be replaced every 300-500 miles, or every 3-6 months--whichever comes first. If you frequently run on hard surfaces, you’ll need to change your running shoes more frequently.
5) Train your core. A strong core will allow you to place less stress on your lower limbs with each step. Check out “What Is Your Core,” “How to Get A Flat Stomach,” and “How to Make Your Abs Stronger.”
6) Stretch your calves. Each day, preferably before you run, do a wall calf stretch, in which you place both hands on the wall and lean into it with one leg outstretched behind you, and a down dog, in which you get into a push-up position, then lift your butt towards the ceiling until you feel a stretch in the back of your legs. You can also do foam rolling exercises for your calf. Stretching the calves is good for both preventing and recovering from shin splints.
7) Strengthen the front of your legs. One of the best ways to strengthen the front leg muscles is with toe lifts, in which you stand in place and lift the front of your foot off of the floor while keeping your heels on the floor. Try to hold this position for 10 seconds and then slowly lower the front of your foot back to the floor. Try to get 30 of these done, 3 times a day. Once you get to the point where that is easy, you can begin heel walks, in which you walk on your heels with your toes pointed straight ahead, for 3-5 minutes per day.
Ultimately, if you have shin splints that result from medial tibial stress syndrome, you should refrain from any running or lower leg impact for 5-7 days, then start doing the activities above. But if you have a stress fracture or compartment syndrome, you’ll want to meet with a physician to get medical advice for these more serious conditions.
I have had recurring, ridiculously painful shin splints for months now, constantly knocking me down. I have been fitted for shoes and got Dr. Scholls shoe inserts, Thorlos running socks, etc and I still regularly have pain, even when I have gone weeks into months of not running.
How do I over come this? Has anyone else here gone through this? How did you beat it? I am beginning to feel alone on this and I have tried asking before. I keep feeling ignored or alone.
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