Hello all

[Katiej75]

Hi all, I was wondering if anyone had advice. I went for a run Tuesday to finally complete week 1, i failed miserably as I was in excruciating pain with my shins, (shoes are fine) I didn't stretch after hockey practice on Sunday, and chased my toddler Monday with no shoes on, my shins started hurting then but decided I could run through the pain, BIG mistake, they are still painful now, I've been doing the 30 day shred dvd but in pain, is there anything I can do to get rid of this pain? RICE isn't working at all, hockey is Sunday and I so want to play and complete week 1! Help please 😥

[Tomas Graduate]

Let me see if I got this right.

Sunday you played hockey

Monday you chased your toddler until your shins hurt

Tuesday you went for a runiand your shins still hurt

Sounds like over use to me. Rest your shins. Give the muscles on the front of your legs a chance to recover.

Apart from that, the general advice for shin splints is to run on a softer surface. Gravel is good. Grass is better. Pavement and concrete is bad.

[Katiej75 in reply to Tomas]

Tha k you, That's it , but I run with the pushchair, so over anything soft would be 10x harder, apart from on a track, which I think I'll try instead when I'm recovered

[Clarmurs Graduate]

Sounds like you might be doing too much and not giving yourself time to recover x

[Katiej75 in reply to Clarmurs]

I might be, but I'm improving so much fitness wise I don't want to ruin it all by being lazy and not doing anything lol

[GoogleMe Graduate in reply to Katiej75]

The phrase 'bull at a gate' comes to mind... it sounds as though deep down you are looking for a healthy lifestyle long term but you can't realistically implement all of it all at once to the same level and have a good chance of sustaining it. Be kind to yourself!

As to surface - child exploring grass, you running round and round child? (Obviously a fair weather option!)

[Katiej75 in reply to GoogleMe]

I have gone at it quick, but Ive suddenly caught the getting healthy bug.

[Clarmurs Graduate in reply to Katiej75]

Maybe you can find a balance between too much and nothing at all. I asked about rest days and was told I was increasing my risk of injury if I didn't take them

[MarkyD Graduate]

Hi Katie, you've really not had much luck with starting C25K, have you? We want to help you achieve your goals.

Right, shin splints. They are real b***ers and hurt. So, here is the definitive guide to all things shin splints on the trustworthy RunnersWorld site:

runnersworld.com/tag/shin-s...

Put simply, too much, too soon. If your shoes are OK, then the most likely cause of shin splints for a new runner is 'over-striding'. If your stride it too long, then you flex your tibia running (see the video above) and it hurts. It hurts when you run, when you walk, and takes a couple of weeks to recover.

I'm not a doctor. But my advice is to rest from running for 2-3 weeks and try to allow yourself time to heal. During this time, do some of the strengthening exercises. Then, when you next run, consciously make an effort to take fast, short strides. My local independent running shop taught me to run with a quiet gait, training me to run like an assassin - short, fast, deadly quiet steps. Think 'stealthy' as you run and this can make you reduce your stride length and protect your shins. If you're wearing headphones, have one ear free so that you can listen to your footsteps... and you don't want to make any noise when your foot lands.

I think that you run with a buggy? See if you can get a mate to look after your toddler a couple of times whilst you practice the shortened, quiet gait.

Wishing you a fast recovery, and good running.

[Katiej75 in reply to MarkyD]

I haven't had much luck with c25k, I'm so determined though, I will finish, didn't have much luck passing my driving test but I did it eventually lol. I have no one to watch the little one, once a week is enough for my mum for hockey, so I will get fitter and better, hopefully. Thank you.

[Katiej75 in reply to MarkyD]

Will try shorter steps though

[Hidden]

i tried this programme a few years ago and went at it full pelt and ended up with shin splints the pain was so bad i gave up. This time i got advice when i bought my running shoes the chap said every time i run i must put ice on my shins when i return for 10 mins. i have done this religiously and no shin pain this time

[Katiej75 in reply to Hidden]

Ive bought a freeze spray and spray it on bandages, the lady in boots said its the same effect, I don't know, it feels cold anyways lol

[AncientMum Graduate in reply to Katiej75]

Katie, you really do sound like your enthusiasm to get fit is making you do too much too soon. The advice to ice your shins is good, but real ice rather than a spray is better (and cheaper) The spray just makes your skin feel cold but ice will actually cool the underlying muscle tissue. A couple of bags of cheapo value brand frozen peas would be perfect for cooling your shins after exercise (just remember not to eat them afterwards, lol ) Good luck with your c25k journey