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Couch to 5K
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Shin splints

Hi guys, any of you helpful running friends know much about the dreaded shin splints? Completed W7R2 tonight and the last run and tonights the inside of my right shin felt a little sore,not painful just sore.

I generally try to stay on grass but started to ease my self onto the pathway although onlyfor the last 10 minutes of each 25 minute run. Just dont want it to get worse.

Any would be greatly appreciated guys🌞

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I used to get that, where the inside of my calf felt bruised, wasn't really that sore unless you pressed on it and then it was very sore. Cat used to get shouted at a lot as it would often jump on my legs if they were up on the sofa. Mine passed as the legs toughened up a bit more. Probably worth doing stretches before and after your run and maybe try a foam roller.

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Thank you. I will try the roller. Hopefully mine will pass too ! Many thanks 😄

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Mine ended up in the garage, the first time I did C25k the legs really hurt so it was something to try albeit a bit of a faff to use, when I came back and did c25k again recently and graduated I found I didn't have the same level of issues. What i'm trying to say I guess, is don't spend a fortune on one lol.

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Many thanks for your advice. I'll take note !! All the best m8

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I used to get terrible anterior shin splints, so much that sometimes I ended up limping during the first 5 minute warm ups.

That's when I found an article that suggested not to tie the shoe laces too tight and voila! no more shin splints ever since.

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Oh yes, I have that particular T-shirt! When I finished work, a couple of years ago now, I decided to spend a whole winter walking the highways and byways of my beloved Shropshire. My wife would drop me off at 7 am and off I would toddle, big rucksack of clothing and food on my back and she would pick me up at an agreed location on her way home. I did this three times a week and would often cover 25 miles or more in a day. It was wonderful...some of the best days of my life.

However, I made the mistake of tramping too many roads and hard surfaces in stiff(ish) boots with poor cushioning for roads-my trusty Brashers. By Mid-January I was suffering from terrible shin splints. They struck each walk after about four miles; at first I (stupidly!) pushed on as they would ease after a few more miles. The pain Eventually became persistent and so bad that I had to stop walking. I used ice, rest, ibrufopen, support socks and then a stretching programme to sort them out. It took about 6 weeks before I was reasonably pain free and 9 weeks before I resumed serious hiking ( with new boots!)

Looking back I wish I had got after them sooner and not tried to push through. I am am now paranoid and constantly worrying about them.

The one piece of advice I would offer is if in doubt, rest, ice etc...and possibly see a good physio: they respond well if you tackle them quickly. I I suffered for months because I didn't.

I stretch calves, feet, Achilles, tibialis ( those muscles down side of shin) obsessively and run in shoes with maximum cushioning-as advised by specialist running shop. I am also working hard at building better running posture, more central foot strike and increasing cadence/ reducing stride length... on advice of physio. I am not finding it easy. I also use foam roller ( now a big fan!)

So far-so good...but I am half expecting a problem one day: whilst I am no 'racing snake' I am not particularly fat but still heavy at close to 100 kg ( ex farmer, rugby, weights, power sports etc). I have given up weights and swimming due to serious shoulder injuries -hence the running-and am actively trying to slim down. We will see if that does the trick.

Anyway, sorry for long post but I wondered if my experiences might help at all?

Good luck!

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That is some wwinderful adice and i enjoyed the read ! Your very lucky to live in such a beautiful part of the country.

That is some really good advice and i will take nore ! I sure dont want it to get any worse.! Many many thanks very kind of you to spare the time to reply.

All the best Gary

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