Shin Splints

[Fonzey]

I suffer from this, at least I think I do - never had it diagnosed as such.

My fitness has been slowly improving from a legit couch potato status in 2016 to the point I started doing parkrun last summer and was just about able to make it round 5k in 34mins or so as a starting point.

I've always got painful shins when running, I was told that I was running too long for a beginner but being a bit thick I ignored that and just kept doing parkrun... but only every other weekend at best, because the leg pain would easily last 10 days after doing a run. Just before lockdown I was getting my times into the 31min range and was consistently able to run the distance without a cheeky walk in the middle, but 9 times out of 10 I was pushing through quite bad leg pain.

In lockdown I've tried to keep up once per 2 week 5k's and I've got down to a 30 flat but almost three weeks later and I'm still in agony! I just tried another run today and there was just no hope of making it around, 100m from the house my shins felt like they were about to explode so I pretty much did a 1k on, 500m off rotation all the way around.

My problem with doing shorter distances is that it takes a week or two to recover, then when I'm ready to go again I feel frustrated at the lack of exercise so I just go pound around 5k again and the cycle repeats... but I intend to try a bit of discipline now so looking for pointers.

Quick note on shoes, I'm almost certain mine aren't helping - but other than roll the dice and try ordering a few different types there's not much I can do about it until running shops open up again (I Guess). When they do, I'll spend some money and get some proper fit ones but until then I just need to lump it I guess.

I'm thinking that I need to be running more often, but over shorter distances so I was thinking something like:

Mon: 3k run
Thur: 1k run / 500m walk / 1k run
Every other Sat: 5k run

Just to see how that goes? I'm all rigged up on a GPS app now so I can at least look at managing my pace to meet my objectives (would love to be in the 28's by the end of the year, but a bit ambitious I fear considering it's June already!!)

Also, is there a chance this is something else? Pain can be best described as a 'bone pain' in the front of my shins, it's forcing me to run with a funny stride which I'm convinced is flaring up my sciatica a bit (I've got a manky disc low in my back so it doesn't take much to cause me lower back issues) so that's adding to my recovery time between runs.

Edited by Fonzey on Wednesday 27th May 16:40

[gazza285]

Only one way to recover from shin splints, and that is to stop running until they are fully healed.

This is typically six to eight weeks in my experience, luckily I also cycle, so I do that instead of running.

[sawman]

probably best to stop running to get things settled, but immediately start stretching - pay particular to the muscles on the backs of your legs (Calf complex, hams, glutes), as well as the one's on the from of your lower leg.

heres a reasonable webpage: https://www.healthline.com/health/shin-splint-stre...

do this religiously and get things loosened up before starting to run. when you do start to run, stay on the flat. you will probs get some discomfort for a good while, when re starting activity but ice is your frieend and keep up the stretches


also get some brookes ghost shoes

maybe see a podiatrist or physio' for specific advice

dont forget the stretches

[272BHP]

It is just normally just overuse. It is possible that you are in the wrong shoes and this is compounding matters as well.

Stop running and start walking, when you feel loose attempt a jog for 100 yards or so, any discomfort and you go back to walking. Just keep doing this and one day you will be running more than you are walking and eventually you will be running for the entire distance.

Stretching is over rated to my mind, much more important is active warmup and mobilisation before hand.

If you are overweight then losing some of that will definitely help as well.

[Fonzey]

Thanks all, though I really don't want to pick and choose advice based on what I really want... I'm really keen to not stop running for 8 weeks. Getting to the point I could run 5k without walking took a LONG time, and 90% of that was psychological I'm sure. I'm now at that point in which (leg pain aside) I'm actually enjoying it! If I stopped for a couple of months, I'm the sort of person that could easily just never start up again.

Going for the walk/run/walk approach appeals to me much more - but if that's just going to compound/extend the problem then I'll really need to knock it on the head a bit.

I'm a bit overweight, could do to drop about 5kg to get me into the ideal range for my age/height so that's certainly an area I need to work on. I've been exercising approx 2 times per week (plus the odd parkrun) on the 2 year run up to lockdown and my weight certainly seemed to plateau at where it is. My diet/drinking etc has never changed though, in fact I used the exercise to justify my pub visits

Hopefully some running shops will be open in the next few weeks, so I think I'll try a 500m run/500m walk circuit of my usual route to see how that feels. I'll also tackle the stretching in between and see how that goes.

What I need to be careful of is running the first 500m, feeling 'OK' then deciding to push on for the full 5K. I did this a few weeks ago, had a really good run and my best time to date - but I'm still suffering from that a few weeks later.

[Peanut Gallery]

Just to add I used to get shin splints - the stretches really helped, to the extent I did not need to reduce the excersize.

Just wish I could remember the exact stretch I did, I THINK it was sit on the floor, legs out straight, then turn your feet out so my feet pointed away from each other, and try to pull my toes up. Google will help confirm or deny..

[LargeRed]

I was diagnosed with shin splints in 2012 and have a recurring problem every 2-3 years.

It was caused by excising on a hard under foot surface, your feet pounding away and sending that shock up your lower leg.

My way to recover was rest, rest and more rest, as you say takes 6-8 weeks

I only tend to get this during the summer months. Not debilitating, more of an inconvenience and annoyance.

Edited by LargeRed on Thursday 28th May 11:00

[Smitters]

Rest, ice, calf strengthening (bent leg and staright leg single calf raises x many) and appropriate shoes.

You can't run through shinsplints. You can't run them off. What you can do is run them to a stress fracture and enjoy months off instead of weeks. Ask me how I know that...

My plan is to cycle as long as I'm not causing any pain, then start the Couch to 5k plan as a structured way to get back to 30 mins for running three times a week.

[sawman]

Fonzey said:

Thanks all, though I really don't want to pick and choose advice based on what I really want... I'm really keen to not stop running for 8 weeks. Getting to the point I could run 5k without walking took a LONG time, and 90% of that was psychological I'm sure. I'm now at that point in which (leg pain aside) I'm actually enjoying it! If I stopped for a couple of months, I'm the sort of person that could easily just never start up again.

Going for the walk/run/walk approach appeals to me much more - but if that's just going to compound/extend the problem then I'll really need to knock it on the head a bit.

I'm a bit overweight, could do to drop about 5kg to get me into the ideal range for my age/height so that's certainly an area I need to work on. I've been exercising approx 2 times per week (plus the odd parkrun) on the 2 year run up to lockdown and my weight certainly seemed to plateau at where it is. My diet/drinking etc has never changed though, in fact I used the exercise to justify my pub visits

Hopefully some running shops will be open in the next few weeks, so I think I'll try a 500m run/500m walk circuit of my usual route to see how that feels. I'll also tackle the stretching in between and see how that goes.

What I need to be careful of is running the first 500m, feeling 'OK' then deciding to push on for the full 5K. I did this a few weeks ago, had a really good run and my best time to date - but I'm still suffering from that a few weeks later.

at the most basic level injury results from an imbalance of load versus capacity -

have a look t this, it explains injury quite well: https://vimeo.com/339686848

your extra 5kg is not going to create your injury, its a combination of repetitive stress which will be higher when running. once your body has:
a healed the immediate injury
b you have done so rehab to improve your biomechanics (stretches)
c made sure your shoes are supporting you properly (brookes ghost would be a sensible starting point)

you should be able to ramp things up
doesnt mean you cant do any cardio now, just choose something that is less traumatic than running distance so that load v capacity balance is in your favour

[Fonzey]

LargeRed said:

My way to recover was rest, rest and more rest, as you say takes 6-8 weeks

Other than the fear of never starting back up again, my other concern with simply taking time off is that I've ALWAYS had this on the numerous occasions I've tried to start up running. Over the years I've had a few goes at Couch to 5k etc, and each time it comes to a stop due to what I assume is shin splints.

This time was a bit different as I spent a couple of years getting my general fitness up first (via various cross training type stuff with an instructor). That got me to the point at which my first ever attempt at a 5k was pretty much doable without walking most of it(!)

Based on advice in this thread (plus what I've read elsewhere) I think I need to stop completely for 6-8 weeks, doing stretching and walking in the meantime and then when I start back up, emulate something like C25K to build myself up slowly again... but that really sounds like a massive step back! This definitely need some thought, I'm still pinning a bit of hope on a decent pair of shoes being a silver bullet, but deep down know it'll be more than that.

[croyde]

I started Couch to 5k 8 weeks ago. Within the first two weeks the shin splints returned, particularly bad in my left leg.

I tried the compression footless thing I got from Decathlon for my varicose vein pain.

Wore it after a painful run and it really helped.

Now wear it every time I run and no more shin splints.

[Fonzey]

croyde said:

I started Couch to 5k 8 weeks ago. Within the first two weeks the shin splints returned, particularly bad in my left leg.

I tried the compression footless thing I got from Decathlon for my varicose vein pain.

Wore it after a painful run and it really helped.

Now wear it every time I run and no more shin splints.

Good info thanks, I've got some ordered so let's see how that works!

Just been out for a walk, shin pain isn't too bad unless I'm stepping up onto/over something - so going upstairs is fairly painful, as is stepping over sleepers/low fences etc. Generally though walking doesn't feel too bad, my ankles are a bit sore, but it's the day after a run and I'd expect a bit of discomfort!

[grumbledoak]

I don't get them often, but this works for me.



ETA - I've no idea what he's doing with his hands.

[Smitters]

If they're bad enough to hurt the day after, you really do need a prolonged break. I know exactly how stty it is. I'm eight weeks in to no running. So this weather? You're welcome. My fault. It's killing me. Worse, I was in my best marathon shape, setting pbs left and right. Hero (in denial) to zero. Good luck with it.

[Fonzey]

Smitters said:

If they're bad enough to hurt the day after, you really do need a prolonged break. I know exactly how stty it is. I'm eight weeks in to no running. So this weather? You're welcome. My fault. It's killing me. Worse, I was in my best marathon shape, setting pbs left and right. Hero (in denial) to zero. Good luck with it.

The pain normally lasts 10 days or so after a run by just plodding around the house, if I try to run within 15 days it'll come back immediately as soon as I start running BUT I can just about run through it, I probably look like a QWOP character whilst doing it, but I can just about hobble along for about 3k before it becomes unbearable.

It's very annoying.

[sawman]

pain is a cry for help from your body

[Big E 118]

I used to get these constantly, our team physio suggested an exercise that stopped them completely for me. While sitting in a chair (office/dinner table etc) with your feet flat on the floor lift your toes, trying to make your big toe into a Z type shape from the side, hold, release. You should feel your shins tense. Repeat for 10 minutes. Do this many times a day as you remember. Within a couple of weeks they were gone forever. Keep sound the exercise though, maybe not as regularly. Hope it works!

[Fonzey]

Big E 118 said:

I used to get these constantly, our team physio suggested an exercise that stopped them completely for me. While sitting in a chair (office/dinner table etc) with your feet flat on the floor lift your toes, trying to make your big toe into a Z type shape from the side, hold, release. You should feel your shins tense. Repeat for 10 minutes. Do this many times a day as you remember. Within a couple of weeks they were gone forever. Keep sound the exercise though, maybe not as regularly. Hope it works!

Stretches that I can do whilst working. Bang on, will give those a try!

[Venier]

For those who have had it, does it feel like a massive build up of lactic acid through the bottom half of the muscle that is towards the front of your shin?

I’ve had this for over 25 years and in that time I’ve never been able to run/jog for more than 10 minutes although I’ve always been physically fit