What to do about shin splints...

[Contentlycon]

I haven’t even been running that much, but I did my longest run ever - 7k - about two weeks ago. I’ve been running every 3 to 5 days roughly, but even when I leave a 5 day gap, it’s not long - say one or two runs - til the pain comes back full force! Usually after runs, not during, is when it hurts most.

If rest is the best cure, how can I balance that against running without losing my fitness? at the same time, I’m conscious that the worst the shin splints get, the longer I’d have to rest to heal. Any tips? ❤️

[Catwise Graduate10 60minGraduate]

I’m anxious to see what responses you get as I’ve got the same problem. There are tons of websites and YouTube videos out there about shin splints so I can tell you what I’ve seen and read, but I’m definitely no expert so I will look forward to people here responding with personal experience. I’ve been told that shin splints are very much a stretching issue, we should be stretching out our calves more after a run. There are different stretches I’ve seen depending on whether you’ve got anterior or posterior shin splints (front of the shin or more medial). I thought I was stretching well but when I tried timing my stretches I realized I wasn’t holding them nearly as long as I thought I was.

Also try to run less on hard surfaces like concrete and more on grass or trails.

I’ve also been told to try barefoot running on grass! 😱. Just for say 100 meters at the end of a run. Apparently you use totally different muscles when you’re barefoot. I haven’t tried this but the woman who suggested it was a college team cross country athlete who had been running and had been coached all her life, since about age 9, so I do think she knew what she was talking about.

I’ve read stuff about compression socks, some people say to wear them while you run, others say use them for a few hours after a run.

Sorry I don’t have real answers, just thoughts on things to try or to look into.

[Contentlycon in reply to Catwise]

Thanks for sharing your knowledge! I have been reading a bit too, but really been resisting the idea of stretches - I know it’s stupid but I already have to do so many shoulder physio stretches for an unrelated problem but I need to bite the bullet I think!

I’ve decided to have a 2 week running break I think - I really want it to get better so I can keep going, and I think it’s worth sacrificing 2 weeks now so that I won’t have to sacrifice a month or more in the future. Then I’ll do some stretches during that time and when I go back to running will follow all the advice - not going uphill, stretching, maybe even barefoot grass running. Thanks!! Good luck to you with yours!

[Grannyhugs Graduate10]

Sorry to hear you are suffering from shin splints , painful. I tried to start running many times in the past and always got them. However, since starting c25k in August 2019 I've been fine. Personally I put this down to avoiding all hills/slopes particularly downhill for the first 6 months until I was running 10k. I then very slowly and gradually built up the hills being particularly careful on downhill. I do the vast majority of my running on roads. This is not necessarily the answer for you but it is my experience. I use these exercises after every run. More test now will eventually speed recovery rather than continuing to add gaps between runs. Take care and happy running 🤗nhs.uk/live-well/exercise/h...