Wk 5 - shin splints

[nutorun]

due to start week 5 this evening, but i keep getting shin splints... even hurting today walking round the office... any advice to prevent these?

Thanks

[Hidden]

Ouchie. I suffered from shin splints towards the end of the course, too. The best, quickest, and cheapest solution that I found was a lovely pair of orthopaedic gel insoles, to lessen the impact on your joints. You can pick a pair up fairly cheaply and trim them to fit your trainers. Mine have helped me so much! Hope this helps

[nutorun Graduate in reply to Hidden]

thank you - will give them a go. Dont want to have to stop now i've got into the swing of things!

[Hidden in reply to nutorun]

I know exactly what you mean! I ended up having a "rest" to let them heal and ended up being of action for over a month! So do try to keep it up, if you can.

Make sure you R.I.C.E. afterwards, too, if you're able. Rest - Ice - Compession - Elevation. i.e feet up and ice packs! That helps a lot.

Try to take it nice and gentle/slowly during your runs too.

[runner56 Graduate]

I have always found stretch 6 shown here always helped prevent shin splints wgen done after a run. It may help.

How to Treat Shin Splints by Stretching: 6 Steps (with Pictures)

m.wikihow.com/Treat-Shin-Sp...

[nutorun Graduate]

Thank you all... am going to attempt Wk5 Run 1 this evening and see how i fare.. i always do stretch after a run but will make sure to concentrate on calves... and RICE them later.

[catchmeifucan]

Hi nutorun, I suffered with these at the end of c25k and took the advice that you'll see alot which was to take two weeks off running (you can always do something else during that time - cycling, swimming etc) as the problem is they tend to get progressively worse if you don't take a break. For me it seems it was always sticking to the same route and only on pavement, and also I guess my body still getting used to running. After the two week break I was fine and I've only experienced these a little since (been running a year now), and I always make sure I stretch the calves out pre and post run. Of course one very important factor is good running shoes and those chosen after gait analysis at a decent running shop. Good luck and stick with the program, these will get better.

[baronblaze]

I suffered from shin splints for at least 6 months and still am very wary of them. I tried the RICE method many times which was effective in the short term as you stopped putting so much strain on the areas which caused the shin splints. However when i started to run again the shin splints returned. You need to strengthen the areas of your body which are weak which is causing the shin splints. Someone posted this link this week which is informative stoneathleticmedicine.com/2....

Stretching exercises are a chore but if you do them effectively and regularly at least daily they do help. Also do get a foam roller they are about £6 (from memory) from sports direct.