flippin shins!!

MarieC

OK so I've been sticking well to my programme. averaging 22miles a week with this the longest being a 10miler. Already tho I can feel uncomfortable pain down along my shin bones. used to be just on the left one but the beginnings of it on the right one now also. also when I finish my run my poor calves are fit to explode and they are horrificly tight.

I know all about shin splints, but as Im a 9.5 min/miler, have been gymming and aqua-jogging to avoid injury, I thought I would be able to avoid any of these issues.

I know that running is going to cause some niggling pains and they're just the nature of the beast but is this something I can avoid? Im only in week 5 of my program and I can already notice it slightly slowing my runs and making them a bit un-enjoyable and that I really want to avoid.

Any advice oh wise ones??

Wally Runs

I too had shin splints or at least the beginning of them. As you know the term covers a myriad of shin related pains and aches. The best advice I can give you is to visit a sports injury clinic and let them assess how far gone you are. You might need to rest up for a week or two. This might not be what you want to hear but it is better to do so now early on in your training rather than be forced to do so closer to the event.

The root cause of my shin splints was a combination of being new to running and taking on too much too soon (even though I was following the 10% rule of thumb), not stretching my calfs and ham strings nearly enough.

In the meantime, ice the shins each night or more often if you can. I recently read a good tip of filling with water a paper cup that you might get in your coffee in and rubbing your shins with it for 10 minutes at a time. As the ice melts you can tear back the paper rim.

You might also look up some leg strengthening exercises. Walking on your toes and heels every now and again.

The important thing is to go see a professional, as well as not stretching for long enough I was not stretching effectively. The sports clinic picked this up straight away. A few € spent now will save a fortune in a few months time. It is better to learn by others mistakes

Tobias Greeshman

Have you had any gait analysis done?

I thought my runners were supporting my feet pretty well until I went and got it done (went to amphibianking down in bray), I was getting bad shin/calf problems along with the odd knee pain. I couldn't get over how much difference the right pair of runners made.

macinalli

MarieC wrote: »

also when I finish my run my poor calves are fit to explode and they are horrificly tight.

I had this earlier this year and it was mainly due to me not stretching properly after my runs. It eventually came to a head with me having to take 3 weeks off with a big knot in one of my calves. My physio told me that when you're running you're inducing tiny tears into your calf muscle; on rest days these knit back together making the muscle stronger. Problem is that if you don't stretch properly after your run you can leave scar tissue behind which can cause problems if it builds up - stretching causes this to dissipate. If your calves are really tight then you might need to lengthen the muscle itself - when you're stretching your calves after your run, hold the stretch for about 30 seconds. I now do 3 reps for each calf, it pays off in the long run!

ZiggyStardust

I echo what the others have said, about more strecthing and icing. One thing though, how old are your shoes. I nearly always get slight shin splints when my shoes are are just about done. The cushoning goes between 300-500 miles and this is also a cause of mild shin splints.
Since you mentioned your calves as well, it may well not be this, but just thought I'd mention it.
Good luck...

MarieC

Thanks for the advice everyone.

Haven't had gait analysis done but do know that I under-pronate (Supinate) slightly and so Im wearing Nike air pegasus as these are designed for this foot type.

Id say I've only about 100miles in these runners so dont think I can blame them. Practically every night I do some massage on calves and apply gently heat for helping blood circulation. I also do exercises and stretches after running as this calf/shin issue has caused me trouble before.

May give the physio a ring. thanks again, will keep ye posted

hunnymonster

I find Nike very fast and comfy but for me the cushioning goes within 150 miles (I'm 63 kgs). Brooks, sausony and new balance get me 400 miles (or more).

Drustan

1. Shorten your stride
2. Check that you have the correct runnner on? A good runner specialist will look at your foot and tell you what type of runner you need, support shoe etc?
3. Introduce short walk breaks
4. Keep upright, dont lean forward too much, land on you heal and kick off with your toes.
5. All else fails you need to reduce your mileage, might be upping your mileage too quickly, you may also need an extra day of recovery?

crubean

I suffered with shin splints and i mean suffered.How i helped myself was when sitting down put a towel over the ball of your foot, hold each side of the towel.(i hope i explained that right)and push your foot away.you will feel it in the shins ,i found it helped me to strenght up my shins and so far keeping any problems away.But i would echo everyones advice on a good physio its worth any money.