Shin Splint Help!!: Hi Everyone, Its been a... - Couch to 5K

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Shin Splint Help!!

Banksy23
Banksy23Graduate

Hi Everyone,

Its been a while since I my last post, I have been running 2/3 times a week. One with a running group and others with family and friends.

I am now asking for more advise from all of you runners out there, I have a pain running down my shin on my right leg, when I have mentioned this to a friend she said I could have a shin spilnt!! never heard of this before but he told me to put ice compressions and rest no running for 3/4 days. I have rested since last wednesday which felt slightly better so I decided last night to go out for a run and now its killing me again.

Am i over doing it?? should I be running or is this making it worse. Should I just do a fast walk insteadof running?? Is there a quick way to mend this??

HELP!!

14 Replies
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AlMorr
AlMorrGraduate

Sounds to me that it is not getting better, perhaps you see a physiotherapist or your doctor (physios are better) for a checkup but in the meantime don't run at least for a little while until it is seen to or at least gets less sore. The fact that you ran after a rest and then it got worse suggests that as long as you run it won't go away, get it checked out by some professional.

Banksy23
Banksy23Graduate
in reply to AlMorr

Thanks for your reply, just taking a little time off to get better, hopefully i will be back running soon.

crey
creyGraduate

Hi,

There is no quick way to fix shin splints.

Having had them recently i can only advise the following.

1) Rest - no running for 3 weeks depending upon how bad the shin pain is (doctors orders).

2) If you must run then stretch the lower limb before & afterwards. Trace the alphabet in the air with your toes - twice a day (see internet for other stretching exercises).

3) Compression socks/sleeve, during or after your run. For myself, i wear them while running & half hour afterwards.

4) Apply ice on shin post run.

5) Check your shoes are still fit for purpose.

After this i am now back running with only an occasional/very minor twinge in my shin which is getting less & less noticeable.

Compression socks do seem to help me quite a lot when out on a run.

Hope your running pain free soon!

Banksy23
Banksy23Graduate
in reply to crey

Hi,

Many thanks for your reply, I have just ordered some compressions socks, hopefully they will be here next week. I have taken a week off running and trying to rest as much as possible. Icing the shins 2/3 times a day, but still feel it when going up and down stairs.

Im trying to do exercises as much as possible. Running shoe I have just purchased new ones so these fit me properly now. Hopefully I will soon be back running again.

misswobble
misswobbleGraduate

Shin splint is an over use issue so maybe you are going too quick or too far before you’re ready. Running with others - maybe you are overdoing it,to keep up ?

It may not be a shin splint. Hopefully it’s not If it is then you have to stop running to allow the damage to heal Shin splint Is a stress fracture I got one, and it crept up on me for a while, getting worse til I could no longer stand the pain. I was in agony and it took ages to get right. All of it was exercises to sort it out, plus ice, anti-inflammatory medication at first to get me over the pain and Inflammation. I even made daily smoothies to a Scott Jurek recipe 😋. No running for ages when I did finally run again it was for 2 mins every third day

The exercises were all it took to strengthen my legs and feet. foot lifts, calf raise with ankle drop, lunges i did them six weeks , 4 times a day You have to get the form down and do them slowly to get the most out of the movement 🙂

Hopefully it’s not shin splint. Get new shoes if you need to Keep the speed down! If it”s shin splint you’ll soon know 😬

Banksy23
Banksy23Graduate
in reply to misswobble

Hi,

Sorry its taken me so long to reply, and thank you for giving me your time on tips and advise. I have just changed my running shoes so these she help now. I have been icing around the pain and this seem to feel better but as soon I go up and down stair or walk up a slight hill then it starts working again. But i decided not to run until next week and see how I get on.

misswobble
misswobbleGraduate
in reply to Banksy23

Pain going up the stair or hill. Mmm🤔. My NHS physio told me that going up hill actually took off some of the pressure

Have a solid week off

If you have pain from inflammation then keep well away from foam rollers. Foam rollers do not make your legs stronger. If you have shin splint its a stress fracture caused by over use. It’s an injury which won’t be improved by rolling it. you never roll inflamed tissue.

if you don’t see improvement you will have to see advice from your gp 😃

Banksy23
Banksy23Graduate
in reply to misswobble

Ok thanks for your advise, many thanks

Other posters know more about it than I do, but I was told that using a foam roller on the legs helps to avoid it, once you've recovered. You need to find out what's wrong first, good luck, and my heartfelt sympathy. It's miserable not being able to run xx

Banksy23
Banksy23Graduate
in reply to grumpyoldgirl

Hi,

Thanks for giving me advise on my shin splint. I havent got a roller but I have just finished my foil (Dont Laugh) but the tube is very strong and I will try this out to see if it works. If its not strong enough then I will have to go to a sports shop.

Got to be worth a try! 🙃

Banksy23
Banksy23Graduate
in reply to grumpyoldgirl

yes differently and a lot cheaper!!

Deals1
Deals1Graduate

I've had the odd twinge. My shins have been a bit painful on and off for years.hopefully u will be sorted soon

Banksy23
Banksy23Graduate
in reply to Deals1

Thanks, I'm just going to take a day at a time.

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