Shin splints

sodric

Hi, have started getting into running in the last few months, I plan on doing the marathon in Oct (not aiming for a quick time but like to get around in 4 1/2 hours or so). I just did the 5 mile last Sat and was my first race of that type, got around in 50 mins. However, my problem is that my shins started getting sore in the second mile and I really felt like giving up.... Tonight I went out to do 5 miles again and my shins started getting sore again and I actually stopped tonight as it just wasnt anyway enjoyable...Does anyone have tips to sort it out or pointers on what to do etc ??? Any help is much appreciated, thanks

shels4ever

Hi there,

Not long back myself and have had the same problems. I was told that one of the cause is weak calf muscls and muscle arount the Shin.

I'm jsut about over mine but too a godo bit of work at some rest too.

I would say do the following.

1. correct footwear, go have the GAIT analysis done first to make sure your in the correct shoes, if not for you shin but doing a marathon you will need them .

2. Rest up for a while, ice the shin in the evening can help improve the healing.

2. Exercise . there are lots you can do , I found the following has worked for me, and do it ever second day.

Walking on toes,3 X 15 ot 20 paces, walkingon toes with toes poinitn straight, Same with toes pointed outward, same with toes pointed inwards.

Walking on heals, 3 X 15or 20 steps.


Calf raises, stand on a stairs and lift yourself up with yoru toes, but on the way down do not pass the level of the step.

Try these for a few week and it should get better, if not go and see a physio,


Hope it helps.

PS i ran 50 mins for 5 miles a few montsh ago too, now down to low 40's Enjoy yoru running.

sodric

Thanks for that

epo addict

You should take 2 weeks off, go to a physio and get butchered but trust me it will do the job. Get your feet tested as you might need orthotics.

I had shin splints on both shins a couple of years ago.

Took 3 weeks off which was a killer!!

Got a few very painfull physio sessions

Tried a new pair of orthotics and still wear them today

Make sure you break new orthotics in!

I havn't had a prob since and i do 50-70 miles a week.

shels4ever

Actually had to tape my shin up after the run on the road last sat .

So not doing too much running now, seem to be ok but with only 4 week left from my races this summer i hope to get through them ok.

Sainttoff

HI;

I find icing it every night after your run does it really good. Probably not the best remedy but often left the ice pack on for an hour or two!

shels4ever

Had the ice on for an hour last night will do the same again tonight , the tape seems to be doing the trick , managed a good session today with some 1000's , and a few hills, was dead at the end but no pain at all.
Will rest up once i get to the end of this month but till then , it will be ice and tape...

shels4ever

I picked up a compression wrap for my shin going to try this out over the next few days. Doing lots of exercise now from the physio and think i'm getting over them.. took some abuse from friends the other day when i showed up for the 5 mile in a pair of skins.. but hay if it keeps me injury free i'm happy.

Damo.Smith

i had shin splints myself last year and stupidly came back too early and was subsequently out of my soccer season for 7 weeks

shels4ever

Outch I know what you mean, I've just got 2 week left that i have to run, so once i get through that i'll rest..

Fuzzballs

sodric wrote: »

Hi, have started getting into running in the last few months, I plan on doing the marathon in Oct (not aiming for a quick time but like to get around in 4 1/2 hours or so). I just did the 5 mile last Sat and was my first race of that type, got around in 50 mins. However, my problem is that my shins started getting sore in the second mile and I really felt like giving up.... Tonight I went out to do 5 miles again and my shins started getting sore again and I actually stopped tonight as it just wasnt anyway enjoyable...Does anyone have tips to sort it out or pointers on what to do etc ??? Any help is much appreciated, thanks

As someone who had the exact same issue when i trained for the 2 marathons i ran i have some questions. Then some advice.

1.Are the shin pains on the medial or lateral? Inside or outside of the leg.

2. What shoes are you running in.

3. Are you running on hard surfaces?

4. Are you slightly or heavily built?

I can tell you that no Physio helped me. A waste of money. I went to 3 different people. And all they did was rub my shins. Hard.
Go to a Podiatrist. As the problem is more than likely your feet. Or the action of your feet when you run. I went to one and straight away they seen the problem/problems. After i did a motion analysis test. My leg rolls slightly inward/over pronates when i run and my arch collapses. There fore putting huge stress on the medial/inside shin.

1. I got a custom insole.

2. Recommended a different shoe, slight support shoe (Asics Kayano). I was running in a cushioned neutral shoe.

3. Alternated between running on hard and soft surfaces. .

4. Lost some weight.

All these contribute to shin splints. Thats why i asked the questions in the 1st place. And i never had the issue again.