Couch to 5K
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Any advice for easing shin splints?

I'm really loving C25K! I completed Week 2 last night and I am buzzing about it. However, I have been leaving 3-4 day gaps between runs because of shin splints. Advice online says you should stop activity immediately but I don't want to undo all my hard work (but equally I don't want to injure myself either). I've been stretching, doing yoga, massaging, taking hot baths and have bought some proper cushioned running shoes. Is there anything else I can do to ease painful shin splints? Thanks HealthUnlocked community! :)

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Compression socks are good for shin splints

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Thank you so much - I'll look into getting those! :)

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Oh eck! Shin splints is a terrible thing and it's all to do with the calves.

Are you running too quick would be my first question. C25k only has to be done very slowly. The only imperative is to finish each session, so slow is just the bees knees

If after running only very slowly, and taking maybe two days off between sessions, you might be ok However, if not you might well have to stop completely to let the pain from the inflammation subside. It's only when the inflammation has gone with the help of ice, elevation and maybe Ibufren or Neurofen taken last thing at night, that you can start rehabbing your shin splints. You might need to see your GP to get a referral to a physio. When I got it I had to stop running and do work on strengthening the calves for weeks and months before I could run again.

Fingers crossed it won't come to that

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Thanks so so much - this is brilliant! I hadn't thought about ice and elevation. I think I do need to slow down too! Thanks again :)

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misswobble has given some great advice.. slow and steady and see how you go.

Check out the info in the FAQ post by IannodaTruffe and this info on coping with your problem..

nhs.uk/conditions/sports-in...

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Slow down,make sure footfall is under your body not out in front, avoid heelstrike and land as light as possible.

Have you read the guide to the plan? healthunlocked.com/couchto5...

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I thought I had been suffering from shin splints for months but it to ended out to be a symptom of vitamin D deficiency 😱 My GP prescribed very high dose vit D and I have to say my shins don’t feel half as bad - just need my Achilles to get better now!

Have you tried massaging with a foam roller?

I also found getting my gait tested and new running shoes helped as I over pronate.

Hope you get it sorted soon 👍🏼

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