Shin splints!

[rubypaws]

oh no

has anyone any advice

i did my 2nd run, stamina wise it was not too bad at all

really painful though on my knees, this was 2 days ago

but now i can hardly walk as ive managed to give myself i think shin splints

as the pain is intense and over my shins!

help advice needed please ..

[MarkyD Graduate]

This is just my opinion, but I believe shin splints are caused by over-striding when walking and/or running. By overstriding, I mean that your foot is landing on the ground ahead of your body weight: you are trying to walk/run too fast, or are trying to cover too much ground with each step. I would guess that you are also landing on your heel.

Try and take shorter steps. That's quite hard to actually do, and so try to run quietly, and place your foot gently down on the ground without 'slapping'. Take off your headphones for a minute and try to run absolutely silently. That'll shorten your stride. You may complain that the shorter stride is making you run more slowly. Good. If you want to run a bit faster, keep your stride short, and increase your running cadence (Steps per minute). You'll know if you are running with a shorter stride: you will feel more nimble and in control, you'll not suffer shin splints, your knees will feel happier, and you will land on your mid-foot (not your heel).

[shakdang Graduate]

Hi rubypaws,

Is the pain localised at a spot or is it spread generally through out?

The key is to take it easy and keep it slow while you condition your body for the first few weeks.

[SlowLoris]

Rest. Take extra rest days and consider repeating weeks if necessary. You cannot run through injuries. It will just make them worse. The minor aches and pains you will learn to manage and adapt to. Most runners seem to pick up injuries at some point. Keeping it slow and steady pays dividends later.

[IannodaTruffe Mentor]

Slow down and let your body adapt gently.

This guide may be helpful healthunlocked.com/couchto5...

Enjoy your journey.

[rubypaws in reply to IannodaTruffe]

thank you x

[misswobble Graduate]

If the pain is so bad you need to stop running and rest the leg. Ice is excellent. You might need neurofen if it’s really bad but take it last thing at night when you are actually in bed for the night Elevate the leg as much as possible but not completely straight, keep a little bend in the leg

You will have to strengthen your calves and the good news is that it can be done easily and for free. Foot lifts, calf raise with heel drops ALso, when you are pain free you can add a forward lunge into your workout The slow calf raise followed by the slow heel drop is very good Start off doing just 30 seconds and build up. Don’t do anything until the pain has gone. The pain is from the inflammation and you don’t want to do anything to make I flare up

I hope it’s not serious and rest will get you back on your feet. If the pain persists, and it hurts to walk, you will have to see the doctor ! good luck

[rubypaws]

thank you so much

im going to go for it, its still so painful, im really frustated wit myself, its unfortunate as its so hard to rest it, im a photographer which means standing for hours, and have quite a bit of work on, but will try everthing you suggested, thank you x