Prevent shin splits

[RunLikeGump]

Although got shin pains at about week 4 of C25K I completed whole program last year. I was going to go for 10k but my my legs were so in pain that after gp advice I gave my legs a good rest. A bit too long I guess as I became unfit again. So here I am l, back to the program, but with concerns with regarding shin splits. I do streaches before and after run, wear calf compression sleeves and got good support shoes but from your experience is there anything else I can do to prevent injuries?

[SkiMonday Graduate]

Foam rolling! It's really uncomfortable at first so maybe start with just a couple of passes on each shin but it helps. They're available from sports shops, Amazon etc. The knobbly ones are probably best (but I'm sure you'll disagree until you've got used to them).

Before I started running, I got horrendous shin splints from power walking (not knowing the 10% rule, I went from 6 miles to 17 in one go). It took me months to recover. Along with the foam roller, I found that I could walk a fair distance at a moderate pace then gradually added more pace.

Hope you get it sorted!

[RunLikeGump in reply to SkiMonday]

Aye, similar way I ended up with shin splits in first place year ago. I'm trying to be smarter / sensible now so I'm strictly sticking to the program. Will try anything preventive, so the foam roller is ready ordered...thanks for advice! although using it seems like a joga challenge! Lol

[shrinkingjaz Graduate in reply to RunLikeGump]

I am a slave to my foam roller, it's changed everything! Very much hope it works for you.

Make sure you get instructions on how to use it properly. Good luck!

[GoGo_JoJo Graduate]

Check out this item I posted a while back, plus make sure you're always well hydrated

healthunlocked.com/couchto5...

[RunLikeGump in reply to GoGo_JoJo]

Good one! Thank you! After reading this I run this morning in different park with softer and even surface. Had much more positive experience!

[UnfitNoMore Graduate]

This instantly sprang to mind runnersworld.com/health-inj...

And of course this will help a lot runnersworld.com/health-inj...

Are you doing dynamic stretches before you run? The static ones can cause injury.

[RunLikeGump in reply to UnfitNoMore]

Cheers for that! Will include exercises to my daily routine. Seems really easy! Thanks