(Closed) My shins are sore (can this be shin splints?).

posted 6 years ago in Wellness
Post # 3
Member
1168 posts
Bumble bee
  • Wedding: July 2013

It does sounds like shin splints to me. Is it all the time or just after you run? I run on a treadmill during the winter and switch to outdoor running during the nice weather. I used to get them something awful. Stretches are very good for helping to cut down on the pain. 

Other than that, how are your shoes? Shoes make a huge difference, especially since you are going from low impact, to high impact. If you don’t have good shoes, you should find a shoe store that will map how you run and fit shoes specifically for you. 

If you have good shoes that fit well, you may just have to run through the pain. They eventually go away. My bro was in track and any time they had shin splints, their coach told them to freeze a dixie cup of water and immediately after running rub the dixie cup up and down their shin until the ice was gone. 

Hope this helps! And I hope they go away soon! 

Post # 4
Member
7902 posts
Bumble Beekeeper
  • Wedding: March 2012 - Pelican Grand Beach Resort

Sounds like you need new shoes specifically for running and only for running. I find the treadmill makes shin splints much more likely than the road, too.

Post # 5
Hostess
11167 posts
Sugar Beekeeper

If you are doing the stretches then  I agree with the PP it sounds like you need new shoes. Also, when you run try to run on surfaces that have more give like asphalt rather than concrete (think street rather than sidewalk), or dirt/grass. I found just switching to run along the sidewalk versus on it made a big difference.

Post # 7
Member
2999 posts
Sugar bee
  • Wedding: May 2013

@PinkPandaBear:  Running on the street is better for you. You’ll open up your stride more than you would on a treadmill and it forces you to do more work. Nike Frees can be rough. When I coached cross country, we had a lot of kids buy them and then end up with shin splints. Can you describe the pain? Do you know if you pronate or supinate? A different shoe may do wonders for you.

Post # 9
Member
7902 posts
Bumble Beekeeper
  • Wedding: March 2012 - Pelican Grand Beach Resort

You may be running too far in the Nike Frees.  You are supposed to slowly build up to distance in those (like any minimalist shoe). I was tinning in Free Runs but was just fitted into free 3.0s instead. I have a perfect stride with a mid foot landing and normal to high arches with no pronation or supination, so I can run in almost anything, but I love lightweight, flexible shoes.  There are so many out there, though, and if Frees don’t work for you, you can try similar shoes by mizuna or saucomy or new balance. Maybe stick to the frees a bit longer but back off to a half mile and add another half a week until you are back to where you want to be.

And, yes, pavement is better.  The treadmill difference stride different and for me, that means shin splints. The treadmill also makes me heel strike instead of mid foot strike. 

Post # 10
Member
32 posts
Newbee

Definitely could be shin splints. I suffered with those for years. I second (third?) looking into new running shoes. Also do lots of ice post-workout. I actually would stick my lower legs in ice water for 15 mins. It takes some getting used to, but is really effective.

Stretching super well is key too. Try writing the alphabet with your toes to stretch your calves & ankles.

Personally, I ended up switching almost entirely from running to the elliptical. The pain, which often escalates if you don’t rest til full recovery, just wasn’t worth it. Hopefully you caught it soon enough though that you can keep running! 🙂

Post # 11
Member
2999 posts
Sugar bee
  • Wedding: May 2013

@mrsSonthebeach:  Very true. OP probably doesn’t have the necessary muscles in her foot to sustain running in the frees. Most people don’t. OP- if you can, you should run around in a nice grassy area barefoot. Its great for building up the muscle in your feet.

Post # 12
Member
746 posts
Busy bee
  • Wedding: August 2012

When I started running last year, I wore Five Fingers and I loved them. I got shin splints, then sore calves, then plantar fasciitis (or however you spell it). But it eventually all went away. My theory is that those pains were just my body getting used to running, and once I built up enough muscle, the pain left. I still have to do stretches to prevent another PF flare-up, though.

And I second the idea to run around in the grass! 

Post # 13
Member
949 posts
Busy bee
  • Wedding: August 2012

It does certainly sound like shin splints. I had them when I first started doing a running sport, and what worked for me was getting different cleats and putting some inserts in them just for padding (obviously not going to be your solution, but I’d look into getting the right running shoe for your feet) icing with frozen Dixie cups of ice as described above, and doing some exercises to help, I guess, the smaller muscles in my calves. One that worked but seemed like it shouldn’t was toe taps: just stand straight and tap your toes on each side (not at the same time) for like 30 seconds, repeat often but at least once a day.

You can tell from how I talk about this that I’m not an expert, but I did get my shin splints worked out and they never came back. Hopefully you can too!

Post # 14
Member
1715 posts
Bumble bee
  • Wedding: July 2012

Make sure you stretch both parts of your calf (one stretch is usually strait legged and the other is bent). Drink lots of water. Get rid of those freeruns (use them for smaller activity) and get yourself a pair of shoes with some cushion in them (mizuno does make a model for people with flat feet along with a few other brands). You can also take a rolling pin to your shins to roll them out (or a The Stick which I swear by). Running on hard pack trails that are decently flat or running on the grass are my favorite ways to avoid many injuries. Stretch after your workouts 3 times for ateast 30 seconds each and ice before bed. You can use a heat pack in the morning to get them loose again and it should reduce that morning tension/pain your feeling. My feet use to be so bad that I sat in the bottom of the shower because I could not stand for 5 minutes in the morning so I understand the pain. If your having problems finding shoes that work then going with a neutral shoe with your superfeet should work. Dont forget get fitted for your running shoes by a professional not some 16 year old at foot locker who doesnt know what that grey foam stuff is.

Post # 15
Member
1715 posts
Bumble bee
  • Wedding: July 2012

@TankGirl:  I know dance and stuff they still use toe tapping but with runners its usually always holding a stationary stretch to not put strain on an already sensitive area.

Post # 16
Member
7902 posts
Bumble Beekeeper
  • Wedding: March 2012 - Pelican Grand Beach Resort

@naturalysam:  Agreedtea am trained in stretching techniques and bouncing stretches are bad news. after cardio, static stretching is best. 

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