This is an old thread, but because it's the likely subject of a search (because almost everyone deals with shin splints at some point), I thought I'd add my thoughts to the mix.
Shin splints are generally avoidable. For most people, they happen when you increase time, distance, or intensity too quickly. Because I'm heavy, if I went out and ran a mile right now, I'd likely get them.
I started running by running for 15 seconds then walking for 90 seconds. Each week I increased my run time and decreased my walk time until I got to a 2:1 ratio. For the past few months I've been doing 2-3 minutes of running for every minute of walking. (The key is to walk a very fast pace when you walk. You want your heart rate to come down a little, but not fully recover.)
I ran a 5K a few months ago. I was surprised by the number of people running it and the companion 10K doing the same interval pattern I was doing; I've been told it's not uncommon in longer distances, too.
The other thing that has kept me from getting shin splints is my post-run routine. I lie on the floor with my rear end about a foot away from the wall and I put my legs up against the wall. After a hard run, I swear I can feel fluid draining out of my legs. Two to three minutes usually does the trick. I stretch, too, but inverting my legs has the most immediate effect. (I can skip stretching from time to time; not this.) We have a Teeter HangUps inversion table. It has the same benefit for the legs, but lying on the floor also relaxes the back in a different way than the inversion table.
I don't have a shoe recommendation because I've used the wall trick with both traditional cushioned shoes and minimalist shoes. I just know that stiff soles are a disaster. (I, too, suffered through running in boots during boot camp.)
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As of today, I've been running for a week. Well, not so much running as a combination of walking and jogging, which is what my body allows me to do at this point (I'm very overweight, carrying an extra 45lb). The thing is, shin splints are killing me.
I just got so excited that I finally found a physical activity I like, that I've been doing it every day for the past week. My high point was 2 miles on Monday, but today I did only 1.41 miles because I couldn't tolerate the pain in my shins; it's pretty excruciating. One guy who lives around the block from my place told me to just "work through the pain", but honestly, I'm afraid I'll get injured and then be forced to stop altogether.
I went to a store to get fitted for shoes, and as it turns out, I'm an overpronator. Also, man are running shoes expensive around here! Like $180 for a pair of Asics Gel Phoenix 5s.
Can anyone recommend some good, not so expensive running shoes for overpronation? Maybe some other tips for an overweight runner with shin splints? :D
I have problems with shin splints too when running.. Some days it isn't bad, some days are. I found stretching the calf muscles (by hanging the foot off a ledge and lifting the foot up and down) and then doing a stretch for the shins (by taking your bare foot and putting it behind your leg, your toes facing down like you're dragging your feet behind you, and hold it there. It's a nice stretch)
Shin splints are seriously the worst
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I started running last year and ran into shin splints in my left leg--I have minor lumbar scoliosis, and I think it may have been due to a slight lean in my posture, which might have added to the shock on my left leg... I've just started a c25k program (taking it slowly!) and today my shins were sore, but it was the muscle, not the bone.
I used to be in the Canadian reserves, I got shin splints and because its the Army, I couldnt stop for them to heal, wasnt better by 4 months, i could hardly walk or run in 5lb boots and do 10k runs. After 4 months of training, I had to quite because of my skin splints and it last long time after that. Now ive been running for 5 days and just over a mile everytime, nothing so far, I hope I wont get it as I remember very well what it was like
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When I very first started to run/walk, I had shin splint issues as well. It lasted for about 2 weeks. I backed off my mileage and did some stretching exercises as well as "pitter pats," sitting on the floor with your feet flat on the floor and tapping your toes down. I agree with the others that suggested getting fitted for proper running shoes.
The pain on the outside is something I dealt with for a while before I went to a speciality sports store. They fitted me with shoes and arch support b/c I had high arches. I was amazed at how great the shoes worked. All that time wasted. Now I have shin splints and can't get rid of them. HOpe I helped some. AM
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I had pretty bad shin pain last week (before my first 5k, too!), and I used the RICE treatment method to help them heal before my race: Rest (no using your shins for a while), Ice (ice before and after running when you do run, or just ice a few times per day, about 10-15 minutes each time), Compression (I wore pantyhose until I could find compression pants and they helped), and Elevation (elevate your legs). That helped me be able to run my 5k.
Every time I run now, even if I feel no pain, I always ice my shins and calves. I also wear my compression pants when I run, and I make sure I don't push myself too hard (I just started running in April).
Good luck! I know how hard it is to take a break from running to treat an injury! Just be sure to take care of yourself so you can keep running for a long time!
I get those, too, and they hurt. What has helped me are stretching exercises after roadwork, advil, and a hot bath or whirlpool. Stand on the edge of a step with your heels off the step. GENTLY lower your heels and hold-do not bounce. Then stand on 1 leg and point the toes on the foot of the other leg. Then do the other leg. Do this series6-8 times.
Shoes are a big one for me. Go to a store that specializes in running shoes. A salesperson should watch you walk, take your measurements, and show you the shoes that are best for you.
Don't push yourself to far too fast. You need to build up to running for any length or distance. It could be that this particular program moves too fast for you. Try taking a step back, or taking a little longer than recommended on each step. It is far easier to prevent shin splints than to repair them.
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Three things I've done- this seems to have helped 1. wear a wide soled shoe. If you don't own one stop in and get fitted for a proper running shoe 2. take shorter strides- it puts less stress on your lower legs 3. ice your shins when you get home, even if you have no pain. goodluck, I think shin splints are super painful!
So I have been using the "Run 30 minutes straight" program from runners world. I works you up to 30 minutes of running over 12 weeks.
I have been following the program BUT my shin splints are starting to rear their ugly head. I'm wondering if anyone has delt with this or has rememdies.
I REALLY want to be one of those people that like running. lol. I love the feeling when I'm done but hate every minute while I'm doing it. I think resolving the shin splints will be a big help. Thanks in advance!
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