Runners?

ClemsonKim · April 2010

I've been running (or trying to) since the beginning of the year. I usually end up running for spurts and walking some. I've been getting shin splints lately...anyone have any suggestions for reducing the pain?

Thanks1

noelle24 · April 2010

Go to a running store (a specialty store, not a chain sports store) and get fitted properly for running shoes. Tell them you've been getting shin splints, and see what they say. It's possible that you aren't in the right shoes, or that your shoes are so old that they've lost cushioning.

Rest, ice, and ibuprofen are best for treating your pain right now.

greenglasshero · April 2010

I'm starting to run also, just started the C25K program last week. Stretching has been the biggest help against my shin splints; and good shoes that keep you running on the balls of your feet (where you're body is designed to run). If you can get fitted at a proper running store or pedorthic specialist, that's the best route.
GL!

anne.azano · April 2010

I combined couch to 5k with www.yogatoday.com. Doing regular yoga will really help keep your body healthy and pain-free. You can do one yoga video a week free or have access to all of them for $10 a month which is way cheaper than going to a class and they're really great videos. I currently do yoga 3 times a week and run 3 times a week and I haven't been in such good shape since high school!

cac847 · April 2010

I just started c25k too, and had shin splints after the first day. Ouch. Luckily they healed really quickly and didn't come back after yesterday's run. I ran track in highschool and to prevent getting shin splints, the trainer told us to lay a hand towel on the floor and stand on one end of it. Use your toes to scrunch it all up under your feet, and repeat this a few times. It works out the muscles in your shins.

lmark7786 · April 2010

Gaiam posted some helpful tips on facebook yesterday...

http://blog.gaiam.com/blog/3-exercises-to-shoo-away-shin-splints/?utm_source=facebook&utm_medium=socialmedia&utm_campaign=fbblog

soontobeklg · April 2010

I used to run in nikes or addidas shoes, whatever DSW had. When I started training for my first marathon, those shoes weren't doing it for me anymore. My local running store was able to help out a lot by watching me run in my shoes and recommending the right shoes for me. Shin splints aren't a problem at all anymore!

Also, work on strenghtening your tibialis anterior muscle. I do toe taps before I run, and that helps warm up this muscle. Do like 20 taps with your toe pointed foward, 20 with it pointed inside, and 20 with it pointed out. You should feel that in the muscle right along your shin. Another good piece of advice is make sure you don't increase your mileage by more than 10% per week!

mynameskatie · April 2010

I was having the same problems with shin splints too. Here's what helped me. Ditto the PPs on the new shoes. But also I use a foam roller and wear zensah compression sleeves while doing impact workouts and after for recovery. They have been a lifesaver. I haven't had shin issues since I started wearing them.

raynes · April 2010

Check your form too. Focus on running "tall". I found that when I'm more conscience about keeping good form, I don't get shin splints at much. Just google "running form" for tips.

tc41586 · April 2010

You should try C25K. I'm finishing week 9 tomorrow night and have loved it! And I couldn't run if I was being chased before this. I went to a running store and had them watch my stride, etc. and fit me with shoes... it reallllllllllly helped. especially with shin splints and soreness. good luck!!

KyraAlly · April 2010

Ice baths. They're awful at the moment, but they'll totally help. Do about 2 minutes-ish for each mile you run, or 2 minutes-ish for every 10 minute chunk of running time. Get a tennis ball, bring in to work, and roll your feet on it. Use gentle pressure - this help with the soreness. Advil. Compression socks, or compression leg warmers. They help force the blood, waste products, and tightness out of your legs. Good luck!

msange727 · April 2010

something that helped me a lot with shin splits was practically doubling the amount of stretching i was doing. try calf raises and toe taps to work both sides of your lower legs, since they may just be tight. new shoes will most likely help as well, so ditto pps.

hope it helps - i know they suck!

jenb1205 · April 2010

The only time I get shin splints is when I have been running too fast. You mentioned you run in spurts, which is totally fine, but plan them in intervals (i.e. time 1 minute running, 2 minutes walking). And if you are trying to run for endurance there's no need to sprint. Aim to be able to hold a conversation while running.

demeoja · April 2010

I was getting terrible shin splints to the point where I couldn't walk for a couple of days! I was fitted for running shoes and it helped a lot, but I also forced myself to take days off between running to let my body heal. It is hard after having a great day of running and feeling amazing to keep myself from doing it the next day, but you have to force yourself to do something else!

TurtlesAllTheWayDown · April 2010

How often do you run? I find I can only do 2 days in a row. I don't do cardio AND weights on the same day. I alternate. So I'll run on Tuesday, Wednesday and Friday. It gives my shins time to recover from the impact. When I do 3-4 days of running in a row, my legs hate me.

And ditto everyone else - proper shoes helped a LOT. You also have to replace them once a year or so.

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