Crippled by shin splints

[Probablythetruth]

So I’ve been doing couch to 5k for around 8 weeks now, I’m currently on week four (progressing at my own pace). So the first couple of weeks my shins were unbearable I went to a running shop for a gait analysis and bought some trainers following their advice. Although I still couldn’t make it through the runs without taking painkillers (I know this is a big no no I’m the running world) I went back to the shop for further advice and was given a different pair of trainers which seemed great at first however the shin splints have reappeared 😭. Does anyone have any advice? I really thought they would improve as I progressed but this doesn’t seem to be happening, I really don’t want to give up now as I’m feeling the benefits and seeing improvements but I’m not sure how long I can persist through this pain.

Any advise would be greatly appreciate thank you all in advance

[IannodaTruffe Mentor]

Looking at your first post you said that you were hitting 5 minute mile pace on occasions. That is extremely fast for any new runner.

C25K is about gently building stamina and strength in new runners. It is not about speed. The recommended pace is one at which you can easily speak clear ungasping sentences as you run........... known as an easy conversational pace.

Most new runner's aches and pains, including shinsplints are primarily caused by the impact of running and the guide to the plan healthunlocked.com/couchto5... includes advice on minimising impact. This includes having a gait analysis, but equally importantly slowing down, avoiding heelstriking, keeping footfall under your body and running on softer surfaces.

I suspect that you have long legs and are taking long strides and probably heelstriking.

You need to give your body a chance by following the advice in the guide. You may also find this helpful runnersworld.com/shin-splints/

Take care.

[Probablythetruth in reply to IannodaTruffe]

Thanks for your reply, I’ve managed to slow my pace my average is 12 minute miles now (which is comfortable for me). I know slowing down should help but it really doesn’t matter what speed I go the pain does not lessen. I’m very flat footed which I don’t believe is helping, Unfortunately I don’t have long legs 🤣. Thanks for the links I will definitely have a read 😊

[GoGo_JoJo Graduate in reply to Probablythetruth]

What comments did they make on your gait? Over/under pronation? What shoes did they fit you with? Supportive? Neutral? 🤔

Have you tried massage?

I did have some shin pain early on however with being careful with stride and making sure I was not over-striding it improved massively.

I hope you can find a way through it 🤞👍

[Probablythetruth in reply to GoGo_JoJo]

I can’t remember what they said about my gait they gave me Brooks adrenaline which then changed to saucony Omni ISO. Haven’t been for a massage but will add this to my list to try thank you! 😊

[Oldfloss Administrator Graduate]

After reading your post and reply, maybe time to go and checked out by a Sports Physio?

[Probablythetruth in reply to Oldfloss]

Thank you, I will try this 😊

[costabuck]

Shin splints are usually as a result of over or under-pronating. Also, I would stay away from trainers that use air in their system as it causes too many vibrations up your Achilles etc. The best makes for you would be asics, new balance, adidas and some saucony's.

You need to make sure that the arch of your foot is fully supported. Using k-tape or zinc oxide tape is best until your shin splints heal. If you want me to tell you how to tape it then get intouch but there's plenty of ways on ytube

[Kallyfudge Graduate]

Agree with OldFloss see a physio with an interest in running. When I went to mine, he taught me how to run properly. When I started getting shin splints he referred me to a podiatrist.

Some physios will just massage you. That helps but it doesn't solve the problem. The shin splints will go away, you will need to rest/do cross training. Ice compression and elevation on those shins too.

[runner56 Graduate]

I suffered for shin splints and found stretching after running extremely helpful

verywellfit.com/shin-stretc...

I do this with my running shoes on.

Hopefully this will ease the problem but you may need to rest up for a bit till the pain goes away.

Good luck

[Zippy17726]

I suffer with these too but predominantly in my left.

I run in brooks adrenaline gts19 as I over pronate quite severely but I’m sure it’s the stretching and walking after that helps, I do several long stretches of pulling my foot up to my bum to pull the front of my shin, step forward stretches for calf, bend down ones (ham strings?) and some toes on a step up and down strengthening ones. Plenty of those after a run and a really good warm down, I walk much longer than 5 mins as go and get my dog afterwards and it really seems to help to keep moving more.

I hope yours improves, I feel all of the problems leg wise that I’ve had or currently going through, slowly improve as my body gets stronger.

You just have to go slow and strengthen things slowly. Good luck and keep going!