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    • CommentAuthorFree MemberLostsheep
    • CommentTimeMar 18th 2008
     
    Lostsheep

    If this has been asked repeatedly, please show me the previous posts. I'd be happy to read that.

    I have been running anywhere from 18-25mi per week while working on training for a 10k and a local half marathon. No problems. After completing both runs, I started fighting off shin splints and they have not gone away. The last run was in early Feb 2008.

    After the runs, I took nearly a month off of running, except for the occassional 3mi run once or twice per week. I crosstrained on a bike during that time.

    I'm currently wearing Nike Structure Traix 10 w/ a Powerstep Insole. The shoes feel fine, my feet feel fine, and I like they way they have held up. Currently their mileage is sitting around 230mi. Now that I'm getting my mileage back up, the shins are in absolute pain after a run. I seriously doubt it's the mileage b/c currently I'm running 2-3mi 3x per week and never two days consecutively. I'm unsure what else it could be though. I still ride the bike for crosstraining.

    Does anybody have any suggestions?

  2.  
    adamappleby

    I get really bad (anterior)shin splints, to the point I've been to three doctors and two specialists.  For me, while I still get them, I have found the following helps...

     (1) Stretching.  I stretch for at least fifteen minutes before my runs, in particular focusing on stretches for the lower legs.  I realize a lot of people can just jump up and go, but I've accepted I'm not one of them.

     (2) Ice.  It's annoying at times, but I ice after every run (dipping my feet in a bucket filled with ice and water) and ice every night (with an ice pack).  I also use BioFreeze about once a week to do a deep cross fiber massage.

    (3) Good shoes.  I make sure I buy shoes that are designed for my type of food (I have high arches), which in the past I didn't do as much. 

    (4) Inserts.  I had inserts made through my podiatrist.  They've helped.

    (5) Avoid Concrete.  I go out of my way not to run on concrete, to the point I look like an idiot jumping from grass patch to grass patch.

     

  3.  
    adamappleby
    Sorry, two more things.  It may be that your running form isn't ideal, such as bending forward or your stride being too wide, or you're starting your run going too fast.  If you start off slow and slowly build up your speed as your legs loosen up, you may find they don't bother you as much.  While I run slower than I like to, I can run for longer periods of time shortening my stride. 
    • CommentAuthorFree MemberSlowsky
    • CommentTimeMar 19th 2008
     
    Slowsky

    I have found that the best stretch before and after a workout for shin splints/pain is to stand with your feet flat and lift your toes upward as far as you can.  You will feel the stretch in the shin area.  Hold it for a count of ten and then repeat.  It also help during midrun or walk but unfortunatly you have to stop to do it.

     

     

     

    • CommentAuthorFree Memberjuliageek
    • CommentTimeMar 19th 2008 edited
     
    juliageek
    Ran for the first time today in some new leggings that come just below the knee, leaving my lower leg exposed. It was cold - just about icy today - and I had shin pain for the first time ever - so much so I had to stop after about 3mi. Usually I wear long leggings in the winter. Could this be your issue?
    • CommentAuthorChampionship Membershiptruck38
    • CommentTimeMar 19th 2008
     
    truck38

    Assuming you haven't run too much than you're ready for, you probably suffer from a poor footstrike. This was my problem for years and I too avoided concrete but once I was told about not landing on my heels and landing more flat or perferably on the balls of my feet. This instantly cured my problem. I had even bought the correct shoes to no avail. By shortening your stride you are causing your feet to not hit as hard on the heel just simply think about how your feet hit and try to make them land more flat or on the ball. This really made the world of difference for me... although you have to think about it after about 2 or 3 weeks it become natural to run this way.

     Expensive shoes are helpful but it didn't solve my problem, nor did running on concrete. The shoes are worth examining but the concrete thing just helps to soften the blow on the heel but you will still get shin splints.

     A good running coach can also help evaulate any other things to improve your stride.

    • CommentAuthorFree MemberJimArnold
    • CommentTimeApr 9th 2008
     
    JimArnold

    Hi there,

    I too have just discovered shin splints for the first time. They started a few days ago, since them I've been resting as best I can (ie not running!) but the pain is pretty much constant.

    From what I've read "shin splints" seems to describe symptoms rather than the actual injury behind them, which can actually be anything from DOMS to inflammation to fractures. Is there any way to work out what I'm dealing with here, without going to all the trouble of getting x-rays done or the like?

    Cheers
    Jim

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