Shin Splints

conor87

I'm training for the NY marathon. My plan was going great but has been hampered over the last two weeks by shin splints. I didn't run at all last week. I went to physio and cross trained (swimming / cycling). I went for a 15 min run on Sunday and I felt ok-ish, the shins were at me a little bit. I can feel it sometimes when I'm walking around too. I went for a 30 min run yesterday and same story, ok-ish. I wasn't sore, but I wasn't 100% either.

Does anyone have any advice on dealing with this kind of injury?

I want to get back into my plan as quick as possible but at the same time I don't want to rush it and end up being out for longer.

Any advice would be most appreciated.

Cheers,
Conor

daveyrovers

The first thing I would check off your list is your runners. Did you get them properly fitted? Did the video your running style?

It's not always the runners but it's the first thing I'd check.

Splendour

Do you warm up your shins before going running?

If not best way to do this is to hunch down, hands on your thighs and your feet turned slightly sideways. Then raise your toes and the most of the ball of your foot off the ground; you should feel it in your shins. I do this firstly on each foot separately for about 10 'lifts' then both feet together for 10 lifts. Repeat twice before running and you should be right as rain.


Good luck with marathon!

shels4ever

Just had the same problem myself....

First of all , ice twice a day and rest is a must.
Then you need to find the cause, as they say above check the runners maybe gait analysis.

Then there are exercises that you should do 3 to 4 times a week, Stuff like walking on your heals for 15-20 pace etc you cna see another .

i'll send you a link when i find it.

http://www.watfxc.com/TF/TF%20Education/shin_splints.htm

conor87

Thanks!
Yeah, I got new runners recently - they put me on a machine, and videoed me running so I think I'm using appropriate shoes now. I'll do that strech metioned above and ice my shins.

It's just frustrating at this stage of my training but there's no point in taking risks at this stage either - I'll just have to rest up and build things back up I guess.

Thanks for that link - good stuff!!

shels4ever

Maybe try the compression wrap's also or tape the shins up, depending on how bad they are some people can do some training with them, but rest is best....

2 week got rid of them for me , not sure if the exercise , ice or wraps helped of all of them..