Shins

[Kezza77]

Run 2 week 1 - enjoying my runs and think I’m doing ok for a newbie but I can really feel it up my shins when I run is this just my legs getting used to the new exercise or is something I should worry about? Any advice?

[vlmiller1225 Graduate]

Are you stretching after running?? Stretches can really help!!!

[Kezza77 in reply to vlmiller1225]

Hi yes, it’s only when I’m actually running that I get the pain

[Hidden]

I have the same though didn’t find it as much in early stages where I used to years ago, but I’m in week 6 now and it’s causing me my main issue. It’s making me slower and is my main reason for wanting to stop. My breathing and thighs are fine.

[Oldfloss Administrator Graduate]

Aches and pains are to be expected..

Warm up well... stretching after every run and slow and steady does it Try strength and flex on rest days too maybe...

Try and it is hard.. to land lightly...we can thump down a tad when we start. I call it, kissing the ground with your feet.. sounds loopy, but it works

[davelinks Graduate in reply to Oldfloss]

Ah! Kissing again floss!😍😁

[Oldfloss Administrator Graduate in reply to davelinks]

Love kissing

[davelinks Graduate]

Most of the time, shin splints affect new runners or those who don’t run consistently. If you’re just starting up or find yourself taking long breaks in between training blocks, you’re at an increased risk for this annoying little injury.

Shin splints are essentially a nagging soreness caused by too much stress to the shin muscles. Runners report pain on both the anterior and interior of the tibia – basically, both sides of the shin bone..

How to Get Rid of Shin splints: Your Treatment Plan..

There are several reasons why you may be getting shin splints so one of these treatment options may not work for you. Try to experiment and implement them all. They’re good for shin splint treatment. There are some more advanced treatment options available, but try these first, hopefully these niggles will fade as you go on and get fitter..

Introduce more variety in your program, run on varied terrain like trails and maybe hills.

Avoid the “three too’s” – too much, too soon, too fast. Sudden increases in volume or intensity can over-stress your shins making you more susceptible to sore shins.

Don’t tie your shoes so tight. Doing so can restrict the movement of your shin muscles and tendons where they attach to your ankle.

If you wear very bulky trainers, you could be at a higher risk of aggressive heel striking or slapping your foot down on the ground.

Don’t run cold. Warming-up before you head out the door with a dynamic flexibility routine in addition to the 5min warm-up walk, your muscles work better when they are warm and primed to work.

avoiding shoes with a very high heel.

Correct your form by having a high stride-rate, landing on your mid-foot underneath your hips, and keeping your back tall as you run. If you are going to choose only one suggestion here, pick this one.

Finally, have patience. Sometimes sore shins just happen and unless the pain is severe or sharp, you can train through it. Stay tough, Well done on starting, keep posting, let us know how it goes..😊

[Kezza77]

Thanks everyone 🤗 rest day tomorrow so I’ll see how I go on run 3 on Saturday 🏃‍♀️