I’ve been running for a about 7 years but over the last year I’ve developed pretty nasty shin splints. At one time I had to stop running for 3 months. I do not increase my time or mileage too quickly, average ½ mile a week. I also ice and stretch regularly, rest if they hurt, use compression socks after a run. I’m training for my first ½ Iron Man and need advice on other steps I can take. I need to continue my running workouts. I’ve been supplementing them lately with riding or swimming but I can not continue this without falling way behind in the running portion of my training. Does anyone know of any vitamins that I can take that will help? Can anyone recommend a good brace (calf or ankle) that may help? Any advice is appreciated!
I'd recommend starting with a gait analysis. I had horrible shin splints while I was in the military. A few years after I left the army, I got my shoes properly fitted and have had absolutely no problems with shin pain. Also, remember to stretch your calves very well!! good luck.
I also deal with shin splints while running. I want to eventually run a triathlon, but running is my week point. I ran for training in wrestling, but haven't done any for over 3 years until getting back into it last week. Some tips for dealing with the shin splints:
1. Get your shoes properly fitted by a professional
2. I don't know if you have a mountain equipment Coop where you live, but they sell special socks with cushioning in certain areas that help alleviate shin splints. I believe they also do online ordering.
3. Alternate ice with heat, and then rest and stretch.
4. Shin splints can be a result of an improper muscle imbalance in the leg. Try talking to a personal trainer or family doctor to see if they can help you figure out if this is the case for you. A personal trainer could also suggest some strength exercises and/or specific stretches suited to you.
5. Worst case scenario: I found that if I kept pushing myself (not to the point of injury, but just pass the point where it hurt) and did as much as I could do, that it started clearing up after 4-5 months because the muscles corrected themselves. At this point, I had to take a month to rest and recover the shins, but it was gone after that time (at least until I stopped entirely for a few years).
Hope this helps! Just be careful: shin splints have the potential of turning into microfractures if they get bad enough.
Glucosamine may help (I know it is supposed to be for knees, but I found it useful)
But... by far the best thing I found was ice cold baths for 15 mins after runs and sometimes on rest days, massaging the tendon inserts at the front, with your thumbs whilst in the bath.
It can be challenging to get into that cold bath, but you can sit there rather than lie down ;o) and this does help all of your leg. I would say this is MUCH more effective than localised ice.
Don't have cold baths every time though, mix up with hot ones.
Also, I found increasing in speed was more of a cause than increasing distance. Try reducing speed as you increase distance and then bring the speed back up on subsequent runs.
If its simply a muscle imbalance that is causing it you can do a simple exercise to help bring things back into balance.
While lying flat on your back with toes pointed up, pull your feet back (what would be up if you where standing) and hold. This uses the small muscles that run along your shins which are too weak and thus causing the pain. Hold until you feel burn. Repeat this a few times a night.
If its caused by something else a doctor or trainer will help you better.
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