Yet another shin splints question....
Discussion
Started running two weeks ago. Went to a running shop before I started, they did the whole "gait analysis" thing on the treadmill. Apparently I am a neutral runner, and she recommended some shoes to me.
All going well, started running every other day getting up to 3 miles in a go - all on pavements.
Have now had to cut back, I suspect a case of too much, too soon due to an aching at the front of both shins.
Question is, how long should I leave this before going back again? They don't hurt while walking or cycling, but I can still feel the bruised feeling if I press on them. Last run was on Friday evening (3 days ago now), wondering if I should leave it a while longer...
All going well, started running every other day getting up to 3 miles in a go - all on pavements.
Have now had to cut back, I suspect a case of too much, too soon due to an aching at the front of both shins.
Question is, how long should I leave this before going back again? They don't hurt while walking or cycling, but I can still feel the bruised feeling if I press on them. Last run was on Friday evening (3 days ago now), wondering if I should leave it a while longer...
Shin splints are a nightmare and there is no hard and fast route to overcoming them. The standard advice is rest, ice and stretching of your calves. For me the only real way to get rid of the pain is complete rest and that means for at least a week for me when they start to become sore.
I have had them for two years and am a competitive runner so have tried most methods to get rid of them.
I think the only fool proof way is to build the strength up slowly and gradually. What i am doing now is to stop my training completely and run every other day until i get to even the slightest bit of pain, then stop ice then when i get back stretch and then do the same after a days rest. for me this means approx 10-15 mins of running every second day.
Though for it to work you have to let the inflammation go away completely before restarting so 3 days is no where near enough take up to 2 weeks if you can.
Good luck as they can be some of the most frustrating injuries.
I have had them for two years and am a competitive runner so have tried most methods to get rid of them.
I think the only fool proof way is to build the strength up slowly and gradually. What i am doing now is to stop my training completely and run every other day until i get to even the slightest bit of pain, then stop ice then when i get back stretch and then do the same after a days rest. for me this means approx 10-15 mins of running every second day.
Though for it to work you have to let the inflammation go away completely before restarting so 3 days is no where near enough take up to 2 weeks if you can.
Good luck as they can be some of the most frustrating injuries.
I did something similar to you when I first decided to start running. I did around a week and a half of running (up from none), and assumed when I felt a bit of pain in my shins that I could/should run through it. I did 3 miles one day, and 4 miles the next with my shins screaming at me.
I can't run more than a mile or two non-stop without them starting up again now. This was all with shoes fitted to me at the local running shop. Walking was almost painful for a couple of weeks afterwards, and I couldn't run at all for at least two months.
I'd advise caution. Rest plenty, and if they start hurting - that's the end of the run. Better to be too cautious and not run as much than risk long-term damage.
I can't run more than a mile or two non-stop without them starting up again now. This was all with shoes fitted to me at the local running shop. Walking was almost painful for a couple of weeks afterwards, and I couldn't run at all for at least two months.
I'd advise caution. Rest plenty, and if they start hurting - that's the end of the run. Better to be too cautious and not run as much than risk long-term damage.
It snuck up on me gradually. I started out running on a treadmill and built up slowly, wearing non specific shoes - approach shoes really.. about 6 months in and starting to get to what most people would consider average in running land I started getting the pain in the front of my shins.
I assumed this was normal - hell I had had loads of other aches and pains along the path of getting fit. I focused more on stretching and form. 3 months later I literally could hardly walk after getting off the treadmill. I got some proper running shoes fitted and continued to persevere, trying more supposed cures. It was only when I literally could not run and just walking was a real problem that I accepted the only real resolution was rest.
I ended up taking about 8 weeks of no running, rowing and cycling instead, and start out again gently as if I was starting anew, running on varied surfaces (most recent is trail / hill running). The problem is still there, but now i take it as 'thats for enough for today' rather than a challenge to persevere. It's most pronounced at my karate class where running in circles around the perimeter of a small hall seems to kick it off very quickly. I can run normal distances again before having to stop now - 5 / 6 mile hill runs at lunchtimes.
I assumed this was normal - hell I had had loads of other aches and pains along the path of getting fit. I focused more on stretching and form. 3 months later I literally could hardly walk after getting off the treadmill. I got some proper running shoes fitted and continued to persevere, trying more supposed cures. It was only when I literally could not run and just walking was a real problem that I accepted the only real resolution was rest.
I ended up taking about 8 weeks of no running, rowing and cycling instead, and start out again gently as if I was starting anew, running on varied surfaces (most recent is trail / hill running). The problem is still there, but now i take it as 'thats for enough for today' rather than a challenge to persevere. It's most pronounced at my karate class where running in circles around the perimeter of a small hall seems to kick it off very quickly. I can run normal distances again before having to stop now - 5 / 6 mile hill runs at lunchtimes.
It's nothing to do with the shoes!
It's very thin layers of muscle on the front of the legs complaining - they have to pull your toes up when you're running. They're not used to it, some of the fibres are literally ripping apart laterally (same as people using weights for the first time) and it hurts.
Ice will ease the pain. Stretching will also allow new fibres to grow more easily. Keep eating reasonable amounts of protein - not protein shakes or anything, just something with meat or cheese in it at lunch and tea to help the new fibres grow. For most people, this is a pretty normal diet.
As also said above, give it a bit of rest and then ease back into it, short runs at first, getting longer each week.
It's very thin layers of muscle on the front of the legs complaining - they have to pull your toes up when you're running. They're not used to it, some of the fibres are literally ripping apart laterally (same as people using weights for the first time) and it hurts.
Ice will ease the pain. Stretching will also allow new fibres to grow more easily. Keep eating reasonable amounts of protein - not protein shakes or anything, just something with meat or cheese in it at lunch and tea to help the new fibres grow. For most people, this is a pretty normal diet.
As also said above, give it a bit of rest and then ease back into it, short runs at first, getting longer each week.
alfa pint said:
It's nothing to do with the shoes!
It's very thin layers of muscle on the front of the legs complaining - they have to pull your toes up when you're running. They're not used to it, some of the fibres are literally ripping apart laterally (same as people using weights for the first time) and it hurts.
Ice will ease the pain. Stretching will also allow new fibres to grow more easily. Keep eating reasonable amounts of protein - not protein shakes or anything, just something with meat or cheese in it at lunch and tea to help the new fibres grow. For most people, this is a pretty normal diet.
As also said above, give it a bit of rest and then ease back into it, short runs at first, getting longer each week.
No. It's very thin layers of muscle on the front of the legs complaining - they have to pull your toes up when you're running. They're not used to it, some of the fibres are literally ripping apart laterally (same as people using weights for the first time) and it hurts.
Ice will ease the pain. Stretching will also allow new fibres to grow more easily. Keep eating reasonable amounts of protein - not protein shakes or anything, just something with meat or cheese in it at lunch and tea to help the new fibres grow. For most people, this is a pretty normal diet.
As also said above, give it a bit of rest and then ease back into it, short runs at first, getting longer each week.
If you over pronate severely or have other bio-mechanical issues no amount of strengthening will solve the problem.
You have to sort the issues causing the pain and for a lot of people it is simply a case of orthotics or supportive shoes doing enough to sort it.
bales said:
alfa pint said:
It's nothing to do with the shoes!
It's very thin layers of muscle on the front of the legs complaining - they have to pull your toes up when you're running. They're not used to it, some of the fibres are literally ripping apart laterally (same as people using weights for the first time) and it hurts.
Ice will ease the pain. Stretching will also allow new fibres to grow more easily. Keep eating reasonable amounts of protein - not protein shakes or anything, just something with meat or cheese in it at lunch and tea to help the new fibres grow. For most people, this is a pretty normal diet.
As also said above, give it a bit of rest and then ease back into it, short runs at first, getting longer each week.
No. It's very thin layers of muscle on the front of the legs complaining - they have to pull your toes up when you're running. They're not used to it, some of the fibres are literally ripping apart laterally (same as people using weights for the first time) and it hurts.
Ice will ease the pain. Stretching will also allow new fibres to grow more easily. Keep eating reasonable amounts of protein - not protein shakes or anything, just something with meat or cheese in it at lunch and tea to help the new fibres grow. For most people, this is a pretty normal diet.
As also said above, give it a bit of rest and then ease back into it, short runs at first, getting longer each week.
If you over pronate severely or have other bio-mechanical issues no amount of strengthening will solve the problem.
You have to sort the issues causing the pain and for a lot of people it is simply a case of orthotics or supportive shoes doing enough to sort it.
But invariably the muscles are weak as they are being overused in order to control the foot as it lands. This makes the muscles even tighter and weaker so its a vicious circle that only rest can break.
Fair enough in some people i am sure it is just a matter of lack of conditioning of the muscles in the lower leg.
But for lots of people it won't just go by strengthening alone.
For example i m a competitive sprinter and train 6 times a week and have done for the last couple of years yet i can't run for more then 10mins without shin pain, i wish it was as simple as just strengthening the dorsi-flexors!
Fair enough in some people i am sure it is just a matter of lack of conditioning of the muscles in the lower leg.
But for lots of people it won't just go by strengthening alone.
For example i m a competitive sprinter and train 6 times a week and have done for the last couple of years yet i can't run for more then 10mins without shin pain, i wish it was as simple as just strengthening the dorsi-flexors!
As per b&c above I was always of the impression that "shin splints" due to running, were literally that. . .micro stress fractures or splintering of the shin bone tissue, hence to be treated as a fracture, lots of rest, once recovered, a gradual, tapered increase back in to the planned running regime?
A few years ago as a student I used to do quite a bit of running (typically around Regent's Park). Got proper running shoes (from that running shop in Parkway), tried to stick to the grass but still suffered with shin splints. Tbh, after a while the extended gaps between running sessions (2+ weeks) and the pain suffered during (and even worse post) run just made it not worth the effort. Was a shame as seeing your stamina build and the length and speed of your run improve over time was very satisfying.
g3org3y said:
A few years ago as a student I used to do quite a bit of running (typically around Regent's Park). Got proper running shoes (from that running shop in Parkway), tried to stick to the grass but still suffered with shin splints. Tbh, after a while the extended gaps between running sessions (2+ weeks) and the pain suffered during (and even worse post) run just made it not worth the effort. Was a shame as seeing your stamina build and the length and speed of your run improve over time was very satisfying.
This is where I am 
I am going to try the tips on teh thread and see if it works, if it doesn't I will have to stick to cycling - which is a shame as I enjoy the variation.
Carrot said:
g3org3y said:
A few years ago as a student I used to do quite a bit of running (typically around Regent's Park). Got proper running shoes (from that running shop in Parkway), tried to stick to the grass but still suffered with shin splints. Tbh, after a while the extended gaps between running sessions (2+ weeks) and the pain suffered during (and even worse post) run just made it not worth the effort. Was a shame as seeing your stamina build and the length and speed of your run improve over time was very satisfying.
This is where I am I am going to try the tips on teh thread and see if it works, if it doesn't I will have to stick to cycling - which is a shame as I enjoy the variation.
With the gaps in training I was having to do, it really felt as though my progress hit a (painful and annoying) brick wall. I joined a couple of running fora and it seemed that some people 'get through it' and it improves and others don't.
I couldn't be bothered to stick with it (much easier to walk to the pub instead!), perhaps you'll have more luck!
I am on exactly the same boat here!
I normally cycle, but my wife has persuaded me to enter a half marathon (not till september).
Me being me, I was keen to get torn in to some serious running. I am desperate to get out there and build stamina, but too much too quick has given me the sore leg shin splint scenario....
I guess I will have to just cycle when my legs hurt.
hohum
I normally cycle, but my wife has persuaded me to enter a half marathon (not till september).
Me being me, I was keen to get torn in to some serious running. I am desperate to get out there and build stamina, but too much too quick has given me the sore leg shin splint scenario....
I guess I will have to just cycle when my legs hurt.
hohum
First thing is...running on pavements/roads/concrete is bad for your joints regardless of how good your running shoes are. Orthapedic surgery is going to be a massive business in the next twenty years when people in their 30's and 40's hit their 50's and 60's....the current 30 and 40 year old are the first generation that have really exercised on a mass basis. Then we'll see the stats for what poor exercise does to people's bodies.
You need a correct diagnosis...I had Compartment Syndrome in my shins which manifested itself as aching in the shins. Very different problem and very different treatment but similar symptoms....it's an operation but a simple and effective one.
You need a correct diagnosis...I had Compartment Syndrome in my shins which manifested itself as aching in the shins. Very different problem and very different treatment but similar symptoms....it's an operation but a simple and effective one.
My old coach in London was convinced that running backwards helped prevent shin splints. At the end of our Saturday sessions we'd do 4x100m backwards, so nothing long or quick.
His theory was that basketball players spend a lot of time running on hard courts and never get shin splints, because a lot of that time they run backwards.
It's probably more to do with their muscles being used in more than the single action of running, so developing a more versatile function.
His theory was that basketball players spend a lot of time running on hard courts and never get shin splints, because a lot of that time they run backwards.
It's probably more to do with their muscles being used in more than the single action of running, so developing a more versatile function.
ewenm said:
My old coach in London was convinced that running backwards helped prevent shin splints. At the end of our Saturday sessions we'd do 4x100m backwards, so nothing long or quick.
His theory was that basketball players spend a lot of time running on hard courts and never get shin splints, because a lot of that time they run backwards.
It's probably more to do with their muscles being used in more than the single action of running, so developing a more versatile function.
More likely IMO that they tend to be accelerating when they're running so they're not using the muscles at the front to control the foot as it lowers from heel strike to toe off. IYSWIM.His theory was that basketball players spend a lot of time running on hard courts and never get shin splints, because a lot of that time they run backwards.
It's probably more to do with their muscles being used in more than the single action of running, so developing a more versatile function.
Anyway, so far on this thread we've got 4 possible causes of "shin splints" and no way of knowing which is the issue for the OP. They're a bugger to treat and while it'll settle with rest it's unlikely just to go away without a decent assessment and advice so go and see a physio.
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