Help with shin splints pain!

jnka825

jnka825

Cathlete
Okay, I started running 3 times a week in October. I started out slow, worked up a good pace and distance. I now run 4-6 miles a shot with a little walking in between. Since the beginning of this month though, my progress has been slowed by darn shin splints. I stretch my calves before and after and still, if I don't take ibuprofen before a run, they come back and it slows me down, or stops me completely. Any suggestions?

Kristin
 
Ah, how I have been there. I envy all those who can run without that pesky sideliner! If you are now experiencing pain the best thing for shin splints is to lay off the running for a while. Start doing exercises to specifically strengthen the area such as bunching up a towel with your toes. Do a google search, there are a number of exercises for splints. Take an anti-inflammatory and use ice. Wishing you a speedy recovery.
booboo
 
One of the best tricks (that I got from our physical therapist friend) that worked for DH & I was to fill a paper or foam disposable cup with water and pop it in the freezer. Post-run, peel the paper or foam off, and use the ice chunk to massage your shins until it melts down completely.

Also, you might want to consider how many miles you have logged in your current shoes. They may be past their prime and lacking support.

HTH & good luck!!!! Those shin splints can be so painful!!! :(
 
I know when I need to change my shoes because my shins start to bother me. Maybe its time to try another pair of shoes? I agree with PP also, rest is really the only aid. Good luck! I hope you get some relief soon!
 
thanks

Thanks for the suggestions. My sneakers are new, Nike zoom+ My hubby got them for me for Christmas. They have a sensor that connects to my Ipod and tells me my pace, distance, calories burned. Best gift i ever got. I read somewhere that it might be my foot arch? Have you guys heard of that?
 
I never found that resting or icing did anything to help my shin splints, so I took a different route.

My cousin is a PT and suggested wrapping my calves to prevent the problem from occurring in the first place. Remember that shin splints are basically the muscle pulling away from the bone. Since I wasn't willing to stop the exercise that was causing it, we decided to give my body a little help.

I cut an Ace bandange in half (the stretchy kind, so you have room to flex) and wrapped each half right where I felt the pain in each shin. I always workouted with them on.

It alleviated my pain and shin splints immediately.
Eventually I did a different type of workout, so I don't use them anymore, but I've never had shin splints since.

Maybe give that a try and see if it helps.
 
I went to a running store in my town and had my feet actually fitted to my shoe by a specialist. It cost some money but I learned that I need extra support in my arch and not so much cushion. It might be something worth looking into.
 
I was sidelined for MONTHS last year with a shin splint from h*ll. I had never gotten a shin splint before this but I've gained about 30 lbs so I think the added weight has put additional stress on my legs. It was so bad that I had huge knots the size of quarters on the front of my leg to the right of my shin. It was awful!

Anyway, I have high arches - if I do a wet foot test my feet register "normal" - but my arches need support. I have a horrible time finding a shoe that is right for my foot. I found a pair a few years back at an outlet store and they worked so well I went and bought all they had - and then had the store contact their other stores for any left over ones. But eventually, they all wore out.

Last month I got desperate and went to Dick's Sporting Goods and got inserts for the shoes I have now and they have made an incredible difference. I started out just wearing the shoes around the house while doing housework or something and I noticed that my left leg wasn't hurting nearly as bad as it had to start with. Now I can run without pain, but I'm still in that "taking it easy" mode. So maybe you need a better arch support?

I suggest resting your leg about 4 weeks - you don't want to start a healing on it and then tear it up again by running too soon. Maybe you could walk instead? Like another poster suggested, ICE is a wonderful tool. When I had plantar trouble it did more for me than any treatment I had received from a doctor.

I do know how you feel. Running does so much more for me than just cardio - it calms me and gets the anxiety out of me like nothing else and it is like being caged when I can't do it.

Wishing you well!
Lori
 
thank you thank you thank you

thanks for all the suggestions, you guys. I am definitely going to try wrapping them up before I run again. I am going to do the elliptical for cardio until Friday, to give it a few days rest. Lori, you get me. . . I love running not just for the cardio but it relieves all my stress and I get such a high from it. It clears my head like nothing else. Also, what I love about running is that it allows me to compete against myself. . . beating my time, pace, miles ran, I challenge myself every time I get out there and it feels great when I beat a previous personal record.

I have to say i am new to Cathe and her forum and I love it! You guys are so supportive, it keeps me motivated to keep going. Thanks again!

Kristin
 
I have been running for 17+ years and did 12 Marathons. The key is to learn to listen to your body. If you feel the begining of Shin Splints then stretch your legs and stop running for 3 days. If it continues then stop for a week or two. When you begin running again start slow. Of course always ice and use IcyHot. Never run just because the pain goes away after you begin. Friend of mine did that and she now cannot run on concrete.

Good shoes is a must- I normaly buy Asics, if you go to a Running store they can help you determine the correct fit. My foot is a neutral and I use the Gel Nimbus shoe. Cost about 100.00 that that is small compared to the fact that It supports my body.

I can talk about other pains I got and learned my stretch for them as well. I just turned 40 and did the Houston marathon two weeks ago!! No pain afterwards just soreness and I even stretched and soaked in warm water and was back to normal two days later.
 
glhernan said:
The key is to learn to listen to your body. If you feel the begining of Shin Splints then stretch your legs and stop running for 3 days. If it continues then stop for a week or two. When you begin running again start slow. Of course always ice and use IcyHot. Never run just because the pain goes away after you begin. Friend of mine did that and she now cannot run on concrete.

Good shoes is a must- I normaly buy Asics, if you go to a Running store they can help you determine the correct fit. My foot is a neutral and I use the Gel Nimbus shoe. Cost about 100.00 that that is small compared to the fact that It supports my body.
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ITA! Getting a shoe appropriate for your running style makes a world of difference. When I was first starting out in running, I had Nikes too. IMHO they just don't hold up to running day after day for medium to longer distances. When my DH switched from Nikes to Sauconys his frequent knee pain stopped immediately. It was a revelation! :) I use my Nikes for crosstraining (step, kickboxing) and have ASICS for running. I'm a neutral too and have the Gel-Cumulus. I'm sure there are lots of Nike fans out there, but most of my running friends feel the same way... for what it's worth. I'd make some calls to local running stores to see if they offer the gait analysis-- it's well worth it.

Also ITA that you need to listen to your body & not keep running through the pain. I know it's hard when you love to run (I have ITB issues right now, and it's killing me!!!:rolleyes:) but sometimes you just need to take a break and let things heal...

Good luck!!!!!!!!!!!!!! I really hope things clear up for you soon! :)
 
Just a quick plug for my favorite running shoe brand: Mizuno! I am a neutral pronator with almost high arches and these support my feet like nothing else. Nike always feels too narrow on my foot.
Good luck finding the solution to your shin pain.
 
I'm struggling with horrible shin splints, too! I'm two weeks away from my marathon so I'm not resting till it's over.

Anyway, I've tried just about everything - new shoes, ice, heat, insoles and what has finally helped me significantly was a sports massage! I had three massages that didn't make any difference but finally found a new guy this past Friday and my shin pain has been reduced significantly! Keep in mind, though, that it's not the fun, feel good massage but if they really know what they're doing it can make a world of difference! Good luck!
 
You should keep off your foot if you have two weeks until the marathon. You have probably done your most High mileage already and just need to relax for the big day. I also got sick two weeks before the marathon and did nothing. It was hard but was able to complete without injuries!
 
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