Posts: 15,922
2/1/12 7:44 P

There are some great Spark articles on Shin Splints. I find that if I do too much too fast that I have pain. It is one of those things that comes with time. I also can get shin splints when I've been walking one way and try to lengthen my stride too quickly. Slow down a little and go back to walking for a few days. Then walk/run a little less next time. Start with one run cycle every 10 or so minutes. In a week or so, decrease the time between the run/walk cycles. It will come and you will be fine. I started by running 100 steps every five minutes and it worked well. It was an easy jog, not an all out run, but it felt good and I found that I felt stronger.

You will be able to run before you know it and you will be stronger, and more able to tolerate running.

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Posts: 3,209
2/1/12 1:53 P

The muscles on the front of the leg, like any muscles need to be included in your warm-up. For shin splints you definitely want to warm up the front of your leg. There is a shin warm up that I do and have had many others use before going out, toe taps. Keeping your weight on one foot put the other out in front of you as though you were going to take a small step. Keep the heel of your front foot on the ground and just pull your toe up as high as you can and put it back down again (not too fast). Don't rock your body, the only thing that moves is your foot with a slight bend to your knee. Do them 25 times with each foot. Another thing that works is walking on your heels for 15 to 25 steps. One more is heel drops. Stand on the edge of a step or the curb and drop your heels down then raise to your toes. Do this slowly because you don't want to pull a calf muscle in the process. While most of the time the burning and pain go away, if you don't warm up your shins you do risk the possibility of severe injury. Uphill can exacerbate the pain as well, so until your legs get used to running be sure to warm up those shins. You'll save on pain. If the pain comes back while running, just stop and do another set.

When you are done with your run, you'll want to stretch the muscles. To do this hook your toe over the edge of the curb or a step and pull against it. Next sit on your lower legs. To increase the stretch, put a rolled up towel under your toes. You can also use a foam roller and roll the muscles in your legs. Then ice your shins (10 to 15 minutes on) several times during the day to bring down any inflamation in the muscles.

Finally, make sure your shoes are in good shape. If they are old, get new ones. Then change them out every 300 to 500 miles. Once the heel collapses (inside or out... you may not be able to see it, but it happens) your foot is in the position of going uphill all the time and that can cause shin pain. If you are unsure what type of shoes are right for your feet and gait, go to a running shoe store and have them do a gait analysis. They will be able to tell you what is best for you. So when your shoes get old, get new ones. Your feet and legs will be much happier.

One other option is barefoot or minimalist running, but do some research on this before trying it.

Janet

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2/1/12 1:18 P

I do struggle with that too and so did my husband who is training for a marathon. Our good friend and my daughter's running coach told him to ice as much as possible and rest for a few days. Try doing core and strength exercise so you don't feel you back sliding. Better to take care of any injury right in the beginning than to let it get worst (I've done that and I had to stop for several months).
Hope you feel better soon and ice, ice, ice.

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2/1/12 1:05 P

It could have a lot to do with your shoes or your form...I am no expert but my shoes made a HUGE difference for me.

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2/1/12 12:37 P

I've been walking consistently and feel like I'm ready to add a little jogging into my workout. Day before yesterday, I walked for 10 minutes and then I jogged for a minute, walked for 3 minutes, and so on for the rest of my workout. I felt great, but the next day and still today, my shin is hurting. I don't want to 'slide' back, but I don't know what else to do. Anyone else struggle with this problem? If so, what advice can you give. I used to run a lot and I never had shin splints before. Help!

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