Shin Splints

[Nardies]

So I want to get into running, I'm of average fitness and do a bit of cycling and general gym work, but when it comes to running I just can't get on with it, I get really painful shins after a matter of minutes. I understand that shin splints are partly caused by having your leading foot landing too far in front of your centre of gravity, but when I try to land closer, my stride feels too short and I feel like I'm landing more on the front of my foot, rather than the middle and it feels unnatural.

Has anyone got any tips for getting me to run properly so I don't look stupid or injure myself!

[Pete102]

Go to a specialist running shop and get your gait analysed, this will ensure you get a correct pair of trainers.

Secondly try ibruprofen prior to your run to keep Inflammation down although this is mitigating rather than preventative

[Tiggsy]

I bought barefoot shoes and shin splints vanished (and I didn't have to waste time being analysed to see if millions of years of evolution had failed)

[Smitters]

Check Runnersworld.co.uk for a vid of three calf stretches. Tight lower legs can cause shin pain, not too surprising if starting out. I'm on mobile, but will come back and edit for link

+1 for trying a running shop too. Well worth the advice.

ETA:

http://www.runnersworld.co.uk/beating-injury/asics...

Also, there are lots and lots of articles relating to running styles, advocates of the forefoot strike (FFS - the less rude acronym...), barefoot running, keeping your feet free and strong, keeping your feet cosseted in controlling shoes if required.

My personal recommendation would be to go and get your running gait analysed. If you have a serious issue, it will be highlighted and then you can decide how to deal with it, either by using a shoe to control the way your foot behaves during the strike, or by exercising and practising techniques that strengthen feet and the muscles that control your stride in order to naturally improve.

Finally, another +1 for not taking painkillers to facilitate running. Cut the distance/time running right back after a bit of time to let the inflammation settle down (RICE and ibuprofen good for this stage) and some stretching. Take this from someone who overdid it in 2008 and hasn't run a pain free month yet...

Edited by Smitters on Monday 5th March 08:32

[pikeyboy]

When I was a student running at loughbotough I used to get terrible pain. Get to a podiatrist get your gait checked you may need orthotics to control your foot. Get the soft type for running not the rigid sort. Also trainers are very important in supporting your feet to prevent unwanted movement causing shin splints.

I'd suggest not running until the injury has healed, taking ibuprofen so you can run is madness and addresses the sympton not the cause.

[anonymous-user]

Might be worth seeing a Podiatrist as some special insoles may help! but dont push too much as you could end up with stress fractures!

[anonymous-user]

Pete102 said:

Go to a specialist running shop and get your gait analysed, this will ensure you get a correct pair of trainers.

Secondly try ibruprofen prior to your run to keep Inflammation down although this is mitigating rather than preventative

Do not do the ibruprofen thing.

[0000]

Tiggsy said:

I bought barefoot shoes and shin splints vanished (and I didn't have to waste time being analysed to see if millions of years of evolution had failed)

+1

[essexplumber]

MonkeyMatt said:

Do not do the ibruprofen thing.

Why?

[Defcon5]

essexplumber said:

Why?

In masking the pain you may be injuring yourself without realising

[Pete102]

Hence the mitigating statement, there are a number of members on RW who take it regular to control inflammation despite analysis etc. just to echo the above posters, I do not recommend it

[bigandclever]

I can't help you with the shin splints thing, apart from saying stop self-diagnosing over the internet and go to a specialist , but if it's any consolation I've gone from being a fatty on the couch to a fatty doing half-marathons in 3 months simply by building up miles gradually. It most certainly used to hurt considerably across the front of my shins but learning how to stretch properly (tibialis anterior in particular, no doubt the calf stretches help too) I feel has done no end of good.

[anonymous-user]

Defcon5 said:

In masking the pain you may be injuring yourself without realising

This! when I was younger I did exactly this and ended up becoming quite badly injured! I cant run anymore.

[budgie smuggler]

Nardies said:

So I want to get into running, I'm of average fitness and do a bit of cycling and general gym work, but when it comes to running I just can't get on with it, I get really painful shins after a matter of minutes. I understand that shin splints are partly caused by having your leading foot landing too far in front of your centre of gravity, but when I try to land closer, my stride feels too short and I feel like I'm landing more on the front of my foot, rather than the middle and it feels unnatural.

Has anyone got any tips for getting me to run properly so I don't look stupid or injure myself!

How many steps/min are you doing? I found increasing mine to 170-180bpm made the short steps feel a lot more natural.

[nick s]

I suffered form awful shin splints last year. I was trying to run hard 4 times a week. Without knowign what your traingin plan is. If you're running hard more than once a week, this is probably why. You need to change your other sessions to easier runs and tyr and keep one hard/fast session per week only.

I went to physio as it got so bad, and the exercise that helped the most, was to walk around on my heels for 2 minutes, 3 times a day. It really strenghtened my shins and i don't really get them anymore! give it a try.

[shouldbworking]

It's probably as simple as calf / shin muscles being imbalanced from your cycling. Start off slow - as in 1 mile at a pace barely more than walking and very slowly work up.

[otolith]

I appear to have buggered my legs - I usually avoid running, because my knees suffer, so I didn't bother buying suitable trainers. Then incorporated a bit of treadmill into my cardio routine, really just to keep the mrs company, found it a fairly efficient way of burning calories and another bit of variety to stave off the boredom, increased it, didn't upgrade the trainers, overdid it...

So, I've got shin splints, and my knees are playing up a bit. The knees will settle, but the shin splints are troublesome. I've had my gait analysed and bought some proper running shoes and will be more careful in future not to overdo it - but how long is it going to take before I can start running again?

[Tiggsy]

otolith said:

I appear to have buggered my legs - I usually avoid running, because my knees suffer, so I didn't bother buying suitable trainers. Then incorporated a bit of treadmill into my cardio routine, really just to keep the mrs company, found it a fairly efficient way of burning calories and another bit of variety to stave off the boredom, increased it, didn't upgrade the trainers, overdid it...

So, I've got shin splints, and my knees are playing up a bit. The knees will settle, but the shin splints are troublesome. I've had my gait analysed and bought some proper running shoes and will be more careful in future not to overdo it - but how long is it going to take before I can start running again?

On a treadmill I bet you're heel striking, and will do so in any trainer. Better off in socks than nikes!

[otolith]

Quite possibly - although the Reebok Classics I was wearing to the gym were utterly unsuitable for running in, I wouldn't have bought them if I'd meant to do so. I've never suffered from this before, would my gait have changed so much since I was a youngster?

[otolith]

Buggles said:

I get this sometimes, when I've had a relaxing couple of months with regards to training. It happens when I start out to do too much too soon. I generally find if I leave it a week, and then start off gently again I'm OK - something like running every 2/3 days, then ramping it up to every other day and then every day, over a couple of months or so.

Cheers - a week would be fine, I was concerned it might take a lot longer.