🙄☹️ Oh no, oh no! Not fair! Shin splints I 🤔?? Help please

Hi VRBs. I have had tight calves on my last couple of runs and noticed pain on the inside lower leg between my ankle and calf muscle on both legs. Could this be shin splints?

I always stretch after running and am a Japanese slow running fan, so I’m not sure where this has come from. I run on a combination of road and trail. I have had gait analysis and know I over pronate so I have good running trainers.

I have been massaging my calf muscles and icing when I can. Other than that I don’t know what else to try or how long it takes to heal.

This is my third attempt to complete C25k after injury pulled me up in graduation week last summer. Any suggestions gratefully received from a very frustrated Delly-dot!!

[Maz1234 Graduate]

Hi Delly-dot I can’t give advice on shin splints as I’ve never experienced it but I would think it would be in the shin rather than calf I may be wrong. I hope you get it resolved soon.

[Hidden in reply to Maz1234]

Thank you Maz . I’m also not quite sure as I thought shin splint pain was at the front. However the pain is on the inner-side. I’m puzzled as up to now I’d been fine ☹️....

[Timotea Graduate]

Keep stretching calves, use roller and also do the foot exercises. I now do arch rolling, toe stretches, (sit on toes bent back in kneeling position) and wear toe separators for an hour or so every evening. As all connected to calves it helps as my legs were like concrete after last run.

[Hidden in reply to Timotea]

Thank you Timotea.

I think my tight calf muscles could be the root of the problem here, so I shall follow your advice (my torture with the roller!) and continue to ICE when I can, then hope for the best.

I have a muscle inbalance problem which I have been working on with a body alignment therapist whilst I've been on the IC. The interesting thing for me is that it is equal pain in both legs, which is novel as I have always been one-sided and wonky with pain previously! Maybe the new balanced up me also has something to do with it and my muscles are learning to work differently.....

[SueAppleRun Graduate]

Oh that’s really not fair, i hope you find the answers and the pain goes soon

[Hidden in reply to SueAppleRun]

Thank you. I'm feeling frustrated but also very mindful of injury after last time. I'm getting some good advice here, so going to try out a few suggestions 😊

[Dowat Graduate]

I’ve struggled with shin splints, I do stretch etc as that’s the key advice. I use ice after running and I wear compression socks. I’ve slowed my pace to snail pace and leave at least two clear days between runs. When they were at their very worst I was on IC for some time. I think though I’d exasperated the issue by failing to address the problem and just kept bashing on. Finally a visit to physio set me on the management and recovery route. All the best with finding the solution that’s right for you.

[Hidden in reply to Dowat]

Thank you Dowat for the advice about compressions socks - I haven't heard of that before so will definitely look into it. My pilates instructor is a physio so I shall ask him when I see him for my class tomorrow. It might be that a physio session is also a good idea. Thanks for replying.

[Granspeed Graduate in reply to Hidden]

I would definitely do this! I have an assortment of niggles that need to be kept under control and my best resource is an excellent chiropractor/physio. For me, the cure is rarely located where the initial pain is. 🤔😳 Everything is connected, and dodgy this leads to painful that, as far as I can tell! Job for an expert. Good luck. I’m sure you’ll conquer it all. 👍

[Hidden in reply to Granspeed]

Thank you - yes I agree with you! A niggly pain can be a long way from its true source! I'm wonky, so have had plenty niggles that I've been working on. I was just starting to hope that all my efforts were paying off.....

[Granspeed Graduate in reply to Hidden]

Discouraging, but keep going! 👍🎉

[NewMich2020]

It’s not fair! Shin splint tend to be at the front. Hard to advice without knowing exactly what’s the problem.

I really wish you a speedy recovery!

[Buddy34 Graduate]

Oh no Delly-dot. I used to get this and this video really helped. If you haven't already used it good luck 🤞🤞

youtu.be/IDvHxir7bXM(Not working as expected?)

[Hidden in reply to Buddy34]

Hi Buddy. I found this clip last night when I searching for help on the forum. I used it and it made me realise how tight my calves really are!! I shall be doing it daily I think to help clear up my current problem, but it would be a good habit to get into anyway.

How's the snow? 🌨

[Buddy34 Graduate in reply to Hidden]

Its thawing already which is good , the temperature is rising a bit and we've to get rain . So should be away for tomorrow's run 😊

[RunRunRun13 Graduate]

Oh no !

Lots of massaging the calves with small amount of oil can help and also stretching your feet so small raises up and down can help, or rolling on a tennis ball. I try to do these daily and even if I’m not running.

I also find Epsom Bath Salts AMAZING now and help my legs as mine too can feel very tight at times.

I hope all the tips on the forum help you...

Let us know how you get on xx

[Hidden in reply to RunRunRun13]

Thank you my friend.

So many helpful tips from everyone. Having read people’s replies I’m now thinking it’s possibly not shin splints but more to do with my calf muscles. I’ll ask my physio-Pilates instructor what he thinks tomorrow. I shall try the heel rises too. He gets us to do those in class so I guess I need to do more of the class stuff at home.

Quick question - If you do your massage or your exercises for an injury at what point do you ICE and how frequently?

[RunRunRun13 Graduate in reply to Hidden]

I have only ever used ICE once that was when I had slight trouble with plantar fasciitis in my foot.

It can reduce swelling and pain and I used to do it for 10 mins a day.

I do know that warmth/heat can help muscles so massaging lightly (the movement in your hands will heat up your legs) with an oil helps the blood flow, dilate blood vessels and can make muscles relax...much better method than cold.

In a previous life I was a qualified massage therapist. (Not trained in sports injuries though)

[Hidden in reply to RunRunRun13]

...... I'm still thinking - Do you ICE straight after the exercise, leave it for an hour or so, just ICE when painful/niggly??

[RunRunRun13 Graduate in reply to Hidden]

I will send you a private message x

[Evol Graduate]

No suggestions Delly-dot, but it's so sad that you are struggling. I hope you find a solution xx

[Comfortnotspeed]

I’m really sorry. Sounds like muscles maybe still getting used to new leves exercise.

Stretches and massage are good. Heel drops may help.

Yoga is an amazing help on rest days. Hope you’re feeling improved after rest!