*brie or other runners*

abbalish

I've been getting sick of doing the elliptical at the gym, and I've kind of been getting into running.  Breathing-wise, I'm OK, but I've been getting shin splints.  My shins will start to ache while I'm running, and then they really kill when I slow back down to walking.  Do you have any suggestions for things I could do to help?  Kinds of shoes, kinds of stretches to do, shoe inserts, etc?

Brie2010

You should go to a running store (NOT a chain like Sports Authority) and get fitted for shoes.  They should watch you walk and/or run to analyze your gait and they'll help you find a shoe that works best for you.  Just google "running store+name of town" and something should pop up.

I had horrible shin splints, stress fractures, and blisters until I got a gait analysis.  It made a world of difference.  Good luck!

aallenba

What she ^ said...

Also make sure you're not increasing your distance too much, you shouldn't increase your mileage by more than 10% each week.

JK10910

Make sure you're starting slowly enough.  Ditto everything that Brie said.  Post run, ice your shins for 15-20 minutes (no more) a couple times.  I get really bad shin splints too, and I've managed to get them under control with proper shoes and arch supports, increasing my mileage slowly, and regular icing.

JK10910

Also, stretching is good.  Something else that helped me was writing the alphabet with my toes, both feet, every day.  It makes sure you get them stretched in all directions.

RachNRich

Google different stretches for your shins---I ran in college, and always had trainers around to tell me what to do/not do--so I can't think of anything off the top of my head (stretching wise), but there are a ton that will help prior to and after running.

Look in to orthodics. Proper fitting shoes will help---orthodics can further that help.

And, I hate to say this, but if you are running wrong--shoes, stretches, orthodics, etc...well, they'll do you no good. It seems as if it may be hard to run "wrong"....but, I'm sure you've seen someone running down the road before, flappin' about like they're being chased by a rabid monkey. Improper running can do as much damage as improper lifting. Look into a session with a personal trainer that specializes in running; he/she may be able to give you pointers on how to improve your stride, how your feet hit the ground when you run, etc.

SarahPLiz

Several runners I used to run with use the Pose method of running. It takes a while to learn, but is designed to reduce injury. Info at  www. posetech.com

I was taking Pose classes but now have plantar fasciaitis and compartment syndrome on my left side. I start losing feeling in my lower legs and feet after about a mile. Its being treated by my chiro and GP, but is still pretty frustrating.

My best advice is to have a gait analysis, and look into the Pose techniques, as they may be able to help you. Also stretch a lot. Doing hte alphabet with your feet is a good one.

glam70s

It sounds funny, but tapping your toes for a few minutes each day (e.g. the length of a song) helps a lot, because it strengthens the muscles in your shins. You can also try walking on your heels (don't let the balls of your feet touch the ground) for 15-20 steps each day, which does the same thing.

I definitely second getting fitted for the right shoes though. There are more kinds out there than you ever thought imaginable, so unless you have a perfect gait it's unlikely that you're running in the right shoes for you..

abbalish

Thanks everybody!  I am definitely not using the right shoes.  Sounds like I need to start doing stretches and invest in a new pair of shoes.

SummerBoston10

I second everything already said.  Proper shoes are the key to success.  I ran in shoes that were not right for me and I ended up with a stress fracture and had to wear a boot for 6 weeks in the summer and I had to go to physical therapy for months.  My stress fracture started as bad shin splints that I ignored so not a good idea!

I went to a running store where they had me run on the treadmill to analyze my gait and they got me the correct shoes to deal with mild flat feet and overpronation.  I also get custom made orthotics for arch support which help tremendously.  No more shin problems!!

SummerBoston10

oh one more thing....running on "soft" surfaces will also help.  My gym has these great Startrac softtrack treadmills and they are the best for reducing injury and shin pain.  Running outside is a no-no for me.