Shin splints!

[Bkfb]

Hi all, I'm new to couch to 5k and have just completed week one. I do all my running on the treadmill and get terrible pain in my shins 😫 I have brand new trainers with supportive insoles but they're not helping. Someone has suggested I run on grass, does anyone else have any tips or advice please?

[Kat_Mc12]

Look for some compression socks. They help me with my calf muscles. You can either get a full sock or just the leg socks.

[Bkfb in reply to Kat_Mc12]

Hi, thank you for your reply. Do you mean the DVT stockings or are there special running compression socks?

[66Fi Graduate in reply to Bkfb]

I bought my running socks from a sports shop and I haven’t had any pain since wearing them. They are marked ‘left’ and ‘right’, they are quite tight but not like compression stockings.

[Bkfb in reply to 66Fi]

That's a shame because I already have some compression stockings knocking around somewhere! I shall have a look in a sports shop tomorrow then, thank you for the advice!

[Kat_Mc12 in reply to Bkfb]

Mine are karrimor ones. Full socks.

[MikeJones68 Graduate]

I used to get terrible shin splints when I started c25k. I think it's just a weakness that running shows up. Mine faded the further I got into the programme and now I can run a 52 minute 10k without any pain at all

[bonny_lass Graduate]

Hi there, I going to start W7R1 tomorrow and until now , I ran on treadmill. I used to have terrible shin pain but as I progressed with the program, it vanished. So I am guessing that maybe the case with you too. Good luck with the run and get good rest.

[MarkyD Graduate]

Shin splits can be caused by over-striding - landing with your foot in front of you. This can happen both when running and when walking briskly.

Try and take shorter steps - as you are on a treadmill, the speed that you are running is determined by the treadmill. If you take shorter steps, you'll need to increase your cadence (steps per minute) to keep to the speed of the treadmill.

But it could be easier for you to turn down the speed of the treadmill to something more comfortable. Your body will soon get used to running and in a few weeks you'll be turning up the speed a little.

But leave the treadmill behind, and go outside and run on any surface! It will do you good. Running on grass is a bit more forgiving on your joints, but the unevenness and not really seeing what you are landing on is very hard for the ankles.

[IannodaTruffe Mentor]

runnersworld.com/shin-splints/

We're your running shoes fitted after a gait analysis done at a specialist running shop? If not, they may be contributing.

Slow down, avoid heelstriking, keep footfall under your body and land as lightly as possible.

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

[Bkfb in reply to IannodaTruffe]

Yes I had a gait analysis as I could feel my other gym trainers were not providing any support but did give me plenty of knee pain!

I hadn't seen the guide, thank you for the link and advice 😀

[Anitacstrong Graduate]

I had shin splints too from about week 5 and I kept going but they got worse. I've laid off the jogging for a few weeks since I finished the program and they seem to be a lot better but I still get a bit of niggling but only when I jog whereas before I had them all the time - was struggling up and down stairs, walking etc. I got some compression socks too and have been wearing them when I play netball (have left the jogging for a bit) and so I'm not sure if it's the socks or the rest but I'd say give the socks a try anyway. I'm going to try jogging next week to see how I am after having a few weeks rest from jogging. I did think originally that it was just my body needing to get used to jogging but it wasn't - I had other aches and pains that came and went but the shins just got progressively worse and I think I needed to rest them while they recovered. I also tried running on grass to ease the impact but it was really tiring and I really struggled. Plus unless it's really even ground you might make it worse because it's hard to place your feet correctly. I read a lot about shin splints and I think you need to let the tiny tears in the muscle repair. Hope you feel better soon.

[Tjar]

I just had a physio appointment for the same thing. He suggested good and regular stretching of your calves, also on non running days. Look up stretch videos online if you’re unsure of the proper way to stretch!

Also: cooling after runs is not recommended (as he told me).

Compression socks and rowing are highly recommended.

[KayBee1000 Graduate]

I also run on a treadmill and had pain in my shins a few runs in; I wondered if I wasn’t warming my muscles up enough before beginning, so did more stretches of my calves/ankles before each session.

The pain went away, so it’s worth trying that as well as the compression socks etc.

[Mollymot Graduate]

If I run on the road I have similar issues so I have been running on softer ground - gravel type tracks through the forest keeping to the edge where the ground is softer. Got to Week 9 Run 2 this way with no probs. I would try grass or softer surface - I would think the treadmill would be similar to roads (never used one). Good Luck x