Shin splints!!!

[hellothisispurds]

Hi everyone! New to Health Unlocked here, please excuse the novice! I completed week two run two today. I’ve got to this point three times before my shins give up and I end up in excruciating pain unable to run because of shin splints. Does anyone have any advice/tips? I can finally feel the momentum in me wanting to carry on but feel like I’ll give up again if I can’t sort it out soon 😭 which is not what I want. I want to go all the way to 5K and beyond!

[karen50plus Graduate]

I d say slow it down . Don’t run like you re on a pogo stick , run like you re gliding . Slow and low impact all the way 👍.

See how the next run goes - make sure you rest in between . Good luck 😉

[hellothisispurds in reply to karen50plus]

Thanks for the tips Karen!

[Kayleetavares]

I am a track and cross country running so I know how bad shin splints can be. Try running on a softer ground like a track or on grass Instead of cement. Try putting icy hot or bio freeze on your shins before a run. After a run I always ice my shins for about 20 mins. And what helped me a lot was buying compression sleeves for your shins. This made such a big difference for me. Hope your shins feel better soon!😊

[hellothisispurds in reply to Kayleetavares]

Thanks Kaylee! I’ll have a look at compression sleeves. I ice after my run but I will try icing before too. I run on the canal tow path at the moment but there is a playing field close by so I’ll try that instead. Thanks for the tips I really appreciate it! X

[hellothisispurds in reply to Kayleetavares]

Just bought some compression sleeves 👍🏻 feeling confident these will help, thanks so much for the tips!

[Kayleetavares in reply to hellothisispurds]

No problem. Hope you get back to running soon!!😊

[hellothisispurds in reply to Kayleetavares]

I’m on week three now and loving it, my compression sleeves arrived and are helping. I’m trying to give myself two days rest, icing before and after, and doing slow running - it’s all working!

[Amie2]

Go slowly and leave a day or two in between runs.

[hellothisispurds in reply to Amie2]

Thanks Amie, I’ve started to give myself 2 days in between but might stretch to 3

[Sparkey5000 Graduate]

Have a look at the Japanese running technique.....low impact and makes you land in the centre of your foot. I suffered terribly at the beginning and even now a long way into my running journey my shins can be tender to touch afterwards. This technique was recommended to me on here and really did the trick. Muscles will get stronger and it will get better.....don’t give up!

[hellothisispurds in reply to Sparkey5000]

Oooh! Interesting! Okay I’ll have a look at that technique, thank you!

[Oscarinski]

Hello, I feel your pain. I am about to finish week 3 and really struggle with shin splints. The last run I did more of a jog than a run and kept my strides short and this really helped. The pain was much less. Going to keep doing this and over time try and speed up again. Baby steps and all that. Good luck

[hellothisispurds in reply to Oscarinski]

Thanks so much, I’ve shortened my strides a lot, I probably only run a foot length each strike now, hopefully this will help

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run and strengthening exercises, all of which will help, as may this article runnersworld.com/shin-splints/

Enjoy your journey.

[hellothisispurds in reply to IannodaTruffe]

Thanks so much! I’ll have a look

[Ritmo Graduate]

Just wanted to add ... shoes. Have you had your gait analysed/got some proper shoes yet? It's amazing the difference they make. I really sufffered from knee pain at the beginning until I changed shoes.

[hellothisispurds in reply to Ritmo]

Yes I had my gait analysis at runners need and bought proper trainers (my god they’re not cheap!) 🙊 can’t imagine running in normal shoes!

[Cakerunner Graduate]

Hello there and welcome!🤗

Yep been there....and shin splints are agony....here is how I dealt with it personally, others with more experience will add theirs I'm sure.

Firstly, I realised I wasn't stretching enough, before and after, you need to really stretch .....when this first happened to me I took a good week or so off running, but I stretched everyday and I bought a roller, nice gentle one, no massive bobbles! And, I rolled my legs, especially the sore bits....sounds mad but works......

Then, I started from where I had left off, very slowly, the key seemed to be using very short strides, feet landing under your knees, if that makes sense.......and, I ran around a playing field, softer under foot.....

So, to summarise.....take a little break, stretch really well before and after, roll your sore shins, especially after. (If you can) When you go out, run somewhere soft under foot if you can........most importantly, take small strides......and take it slowly.......I always had more than one rest day between runs, two works for me, but I try to do yoga in between.

Don't give up! I thought I'd never get there but I graduated eventually, never skipped any weeks, repeated a couple of runs.......but I took lots of rest days when my legs needed it! Also, I know you cant do this at the moment, but you probably need a gait analysis done. It was like a revelation when I did that and got some proper insoles!

Good luck! Let us know how you get on😊

[hellothisispurds in reply to Cakerunner]

Thanks Sonia! The thought of having to stop really upsets me so I’m glad to hear you kept going. Looking at everyone’s advice, I’m going to ice, stretch and roll before and after a run now to see how it goes. I’m going to stretch on my down days too. I’m going so slowly I feel like I’m not running at all now 😔 it’s really disheartening x

[Cakerunner Graduate in reply to hellothisispurds]

Oh honestly dont worry about it! I've recently restarted after being quite poorly for a long time....I'm running so slowly my health app thinks I'm walking!😅😅😅

[hellothisispurds in reply to Cakerunner]

Judgemental apps!! Well done you x

[Verso45 Graduate]

Hi, when I started to run I had problems with this. After paying a fortune at a physio with poor results, I was advised to go to see a podiatrist with spectaular results with just 2 visits! My feet were unbalanced and by inserting some extra supports to the insole of my trainers, I am currently wk9 run2 with no problems! Good luck x

[beigevegan]

hey so I’ve always suffered with shin splints and I thought I’d start running again just this last week!

my tips are:

- make sure you have good trainers and they fit well. also get some insoles for extra cushioning

- try run on grass/softer surfaces if it’s possible!

- do the usual stretches before running and also search ‘shin splint stretches’ and do these too. also doing them everyday you’re not running helps to strengthen them. stretch before AND after runs and every other day

- get enough protein - I’ve just started adding pea protein into my meals where I can and my legs are MAGICALLY not hurting today. honestly couldn’t recommend this more. also restarted taking my iron and vitamin tablets too!

- rest between runs and keep stretching. I just had a two day break then I stretched a LOT and ran and I’m all normal again

I hope something here helps!