Runner bees: Shin Splits?

posted 3 years ago in Wellness
Post # 3
Member
11772 posts
Sugar Beekeeper
  • Wedding: May 2013

@littlemisst08:  I used to get them when my only cardio was running 3-5X/week.

Now that I rotate running, biking, and the elliptical, I trained and ran a half marathon at 19 weeks with NO problems.

To put that into perspective, I lost 6 training weeks because of shin splints/foot injuries when I was training for my first half marathon. That was just running.

Post # 5
Member
5460 posts
Bee Keeper
  • Wedding: August 2012

I agree with changing up your cardio, and especially integrating some weight lifting or other resistance/interval training into your plan.

Shin splints are typically an overuse injury- either doing too much too soon, or not getting enough recovery in between workouts.  They often result from shoes that are wearing out as well (but it seems as though yours should be ok since they’re not old)

Are you running every day or every other day?

Do you have any other activity in addition to running?

What are your every day wear shoes?  Do you work in high heels?

Can you change your running surface?  I HATE concrete and will actually run on the side of the road when it’s safe to do so (asphalt is slightly more forgiving than sidewalks)

As for treatment- do ice, ankle rolls (or write the alphabet in the air with your toes), towel-toe-scrunches (put a towel on the ground, put your bare foot on top of it, scrunch your toes to gather the towel in between them, release, repeat), and massage.  Take ibuprofen or other NSAID as well 🙂

Post # 6
Member
151 posts
Blushing bee

@littlemisst08:  I had a slew of injuries as a dancer, one of which was shin splints. The physical therapist just had me tap my foot when I was sitting around. tap tap tap. Youll start to “feel the burn” in your shin area after a few minutes. It help build up those muscles/tendions and really helped me a lot. Try it ! its kind of weird how simple it is. 

Post # 10
Member
1057 posts
Bumble bee
  • Wedding: August 2013

@littlemisst08:  

As a former collegiate runner (XC and track), I have dealt with shin splints. Unfortunately, they do require rest to get rid of completely. If you were a competitive runner/had a big time race coming up, I would suggest taplng them (wrap tape around shins) to minimize the pain. However, since it’s just for exericse (great job, by the way!), I would cross-train. Swimming and biking for a couple of months. After the time has passed, I would then go for trial run, and if you feel great gradually increase the intensity and distance. Also a preventative measure, you could ice after each run, rub out your shins (kinda painful), and avoid running on cement/hard surfaces. Dirt is preferrable. Hope that helps! 🙂

Post # 11
Member
11772 posts
Sugar Beekeeper
  • Wedding: May 2013

@littlemisst08:  If there’s one very conviently close by and you think you’d actually go (no judgement, some people are busy, some people hate the gym…), I think that would be a great idea!

 

Post # 12
Member
950 posts
Busy bee
  • Wedding: May 2013

I’d try to run on dirt rather than concrete, I know that always kills me.  If you mix it up with machines you won’t have the same impact so it should help.

You’ll have to take a break and rest, try the strengthening and stretching others have recommended.

Look at the rest of the shoes you’re wearing.  I once got shin pain from wearing a pair of ballet flats that didn’t fit and since I was constantly flexing my toes to walk in them and it used that muscle on the front on my legs.  

Post # 13
Member
1157 posts
Bumble bee
  • Wedding: June 2014

Yup, the dreaded shin splints. Or Medial Tibial Stress Syndrome, the medical name for it. 

My best advice would be to get thee to a physical therapist. Although cross training will help things calm down, it won’t really get at the root of the problem. Typically (this was the case for me) the cause is weak hips and core muscles, which cause overloading of the lower leg muscles. He/she will do some massage (which hurts like a mofo, be prepared) and work with you on stretching and strengthening exercises. 

Trust me, I’ve taken this all the way to the stress fracture stage and the earlier you start addressing the actual cause, the better. 

Post # 15
Member
935 posts
Busy bee

@littlemisst08:  Im not a runner, but I get shin splints all the time when I wear thin bottomed shoes and walk alot at a face pace. The only thing that soothes me is to prop my legs up on a pillow so they are elevated and then place like ice or an icy hot patch on them. 

but runnin on concrete is also not good and maybe change your running shoes to something more shock absorbing. 

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