Help. Do I have shin splints and if so what do I do?

[Wigsy]

Please help.

I finished the C25K at the end of Sept 2020 and legs felt fine. The following week I did no running as I was on holiday. First run after holidays was just under 5k and I really felt it (really tired body and legs). Took a couple of days off, then another 30 minute run, and have kept to this running pattern (some times 2 days between runs sometimes 1 day). My post graduate runs have had more steepish downhills than during the C25K, but I've now tried to eliminate these and keep to more flat routes. However my shin bones are feeling very sore and I'm wondering whether I should stop running until they stop being sore, or should I push through this?

I feel very deflated, and am back to wondering whether I will ever be a proper runner. ☹️

I would really appreciate hearing other people's experiences of this, how you overcame it and how long it took

- How do I tell if this is shin splints?

- Can I still run?

- Can I stretch the soreness away?

- What are my next steps?

Thank you

[nowster Graduate10]

I had ankle sprains and a shin splint back at the start of September. The splint seems to have been a tendon type thing for me.

I had to have two physio appointments and spent four weeks without any running. Then I had to build back up from almost nothing.

Calf stretches will help to a certain extent.

[Wigsy in reply to nowster]

How does a physio diagnose shin splints? My shins feel bruised but I'm not in "pain"

I'll definitely look up calf exercises, thanks

[nowster Graduate10 in reply to Wigsy]

I don't know. For me it involved her pressing in certain places on the leg and me going ouch!

[Katnap Graduate10]

Hi Wigsy. Sorry to hear you're suffering. I've heard it said 'heel striking' causes shin splints.

Do you run at a slow conversational pace?

🐱 Katnap 🐱

[Wigsy in reply to Katnap]

Yes I'm quite slow!

Although not in "pain" my lower legs are not feeling as they usually do so need to rest before causing more issues

Then I guess back to shorter runs

[Beachcomber66 Graduate10]

If I were in your position I would consult a sports physio. Correct diagnosis and effective rehab plan saves so much time pain and frustration. A good sports physio will test the injury and the rest of your legs too. Some of this stuff is counterintuitive.....the main focus of my rehab plan to deal with a dicky knee was my hips! Knowing that you are doing the correct rehab is half hydration battle.

[Wigsy in reply to Beachcomber66]

I'm on the injury borderline I think, so legs are not feeling right but couldn't really say I have "pain".

I've only used a physio when I've gone into the pain zone

[Boxcar Graduate10]

I agree with the advice above. It’s what I did. I had a tendon injury when I got to 8k on my first attempt at getting to 10k. It meant 3 months off & a slow return. The physio taught me a lot.

I took it much easier & took longer getting to 10k the second time. Once I got there, about two months later I got shin splints.

Back to the physio but this time just 3 weeks off. From there I’d get signs they were returning on and off for a year or so. A longer rest between runs, change of trainers, sometimes using KT tape all helped. I didn’t have to take anymore IC breaks & I no longer get them.

It just takes time for your body to adjust to being a runner. In my case it was about 18 months but I’m mid 40s & had been on the couch for best part of 15 years.

Stick with it, get advice. It’s worth it.

[Wigsy in reply to Boxcar]

Thanks for sharing

Don't you go to the physio at the point when you're in pain and need treatment?

I think I've stopped just before this (shins have a bruised feeling but wouldn't describe it as pain), so would I still get great benefit from going to a physio do you think?

[Boxcar Graduate10 in reply to Wigsy]

I went because I was scared of getting injured again after the first experience. It wasn’t particularly painful but I was at the point that I could feel it even if I broke into a jog to cross the road. I definitely knew I had to stop. Physio gave me acupuncture, showed me how to tape & told me to rest. It was a different physio to the first & she picked out it was my hips that were the issue again. When I went back 3 weeks later I got the green light to ease back into it. I taped for all runs for a couple of months after that.

[GoGo_JoJo Graduate10]

Massage can help a lot. If you firmly stroke/press on the muscle to the side of your shin bone (right on right, left on left) is it tender?

If so either Google self massage techniques or look for someone local. It definitely takes time for your body to adjust but there is so much you can do to help it.

Consider buying a massage roller stick. They're not expensive but can really help. I swear by them. I've been lazy of late but daily use for even just a few minutes can really help recovery. Getting the blood moving into the muscle helps the body repair and recover. Keep an eye on your hydration, growing and developing muscles really, really need lots of fluids. 👍🏻