Runner's Forum: Have I pushed it too far? Shins

Hi everyone

I am a little worried I may have pushed my poor shins too far. I have been suffering shin splints (started running for first time at christmas), but I really struggle to limit my running to the point where my shins are happy. Basically they hurt right from the word go, so if I listened to them I wouldn't run at all. Last night I ran(jogged...)/walked a 4km track and afterwards my right leg feels kind of weird. Both legs have the shin splints and hurt appropriately, but the right let now has a weird tingly pain to it when I am walking. Its fine when I am not moving or am just standing. Any thoughts, tips or advice you could throw my way would be appreciated.

Thanks all!

Rosie

hello, if you definitely have shin-splints, rest is by far the best policy (but you can still swim or do low-impact stuff). there are however, a multitude of exercises you can do to make those muscles in the shins stronger, happier and less fearful of that painful-splinty-feeling. there's a few pictorial examples in this link (do Google for more though), scroll down a bit to see 'em:

http://shin-splints.co.uk/shintreatment.htm

hope they help Rosie and you're back out and enjoying your runs soon

And....make sure you have the right shoes for your running style (this is pretty important). It's annoying paying extra for running shoes just because some shops have a tredmill and a few podiatry students working there, but its probably worth getting checked out. Have youtried running on a softer surface until you build up a bit???

Hi Rosie,

I too have struggled with Chronic shin pain. It is still a nagging issue for me, but I'm not able to run ~100 mile months in relative comfort and plan on running my first marathon in the fall. Here is what has been working for me (in no particular order):

• Shoes: As others have mentioned, the correct footwear is EXTREMELY important. You should go to a specialty running and have your gait analyzed. Experiment with different brands and models of shoes until you find what works best for you. You may also want to consult a doctor who can prescribe custom inserts.
• Rest: My take on this is a little different than some of what I've heard and read. I don't think it's a good idea to completely stop running for weeks to allow the pain to recede. I tried this for a while and I would go through constant cycles of run, rest, run, rest. When you stop running completely, you never allow your legs to become conditioned to running and shin splints will ALWAYS be a problem. I've had much better success with simply reducing my mileage and adding more off days.
• Ice: I ice my shins immediately after every run. I also ice my shins for 15 minutes a side 3-4 times a day. This has made a huge difference for me.
• Avoid hard surfaces:Not much to say about this one. Mixing in trails and track with the pavement have really helped me.
• Ibuprofen: I initially started taking ibuprofen about an hour before every run. I then reduced this to taking IB before every other run. I'm not a doctor, so I can't recommend this to anyone. However, taking ibuprofen has allowed me to put on miles. Without these miles, I never would have been able to condition my shins to the point where shin splints are no longer a problem. I still take ibuprofen about an hour before my long runs. You need to be careful with this because this can also mask pain that can be an important indicator of a new injury.
• Listen to your body: You're body will tell you when you need extra rest.

Shin splints are extremely frustrating so it's very important that you're patient and don't try to push things too much. Also, you should consider seeing a doctor for advice as well. There are conditions that have symptoms similar to shin splints, but are more serious. I would be a little bit concerned about compartment syndrome, given the "tingly pain" you've experienced.

I hope this helps. Good luck!