It is a fortnight since my last run, after which the niggling ache in my shins became too disagreeable to ignore any longer and I was forced to stop burying my head in the sand like an ostritch and acknowledge I had a problem, which was not going to go away on its own.
I have spent the past two weeks with my sensible head on nursing my shins back to good health. A combination of RICE, strengthening exercises, Pilates, daily yoga and dog walks seems to have done the trick and this morning I went on my first recovery run. I headed out onto the kind surfaces of the woodland and heathland commons near where I live and used the intervals of w6r1. I can't avoid slight inclines, even on my most level routes, but my legs coped fine and I felt encouraged by the outcome of my run.
I am mindful not to rush myself and know that recovery from shin splints takes time. I have decided to take at least two rest days between runs and keep intervals going for a while longer to allow my legs to adjust gradually. Any niggles and I shall ease up and stop if necessary. Hopefully I will be able to build back up to the 5k I achieved within the run/walk/run of w9. My aim after that is to run for 5k so that I am ready for my first Parkrun when it eventually starts up again.....🤞🏼.
After reading up on shin splints over the last couple of weeks, I have ordered new sports orthotics for my Mizuno trainers as I over-pronate and some research has suggested this could contribute to shin splints in new runners who are progressing to longer runs. I wore orthotics in my previous trainers, but have not felt the need for them in my Mizunos, however anything is worth a try if it fends off injury and keeps me running.
Happy running to those who can, and to those on the IC, be patient and kind to yourself, the runs will be there when you are ready.
Great running DD and those legs are mending 👍 Great post and good advice for anyone returning from injury! Don't rush it for the sake of a run, rest is priceless 🙂
in reply to
Absolutely - gently does it 🐌 - Oldfloss's slow snail springs to mind 😌
Great post and pictures, Delly-dot and so pleased that your shins are recovered enough to start running again. Good sensible plan but actually rather brilliant. 💃Have fun and happy running. 🏃♀️
Delighted to hear you are back running. Sounds like you have a very sensible plan to ensure you can stay running. I’m very envious of the places you get to run. I will keep them in my minds eye while I pound the streets of South London. Although there are beautiful blossoms out this year.
London must be a very unusual place to run just now if it is really as quiet as the pictures on the news suggest. Can you get out to parks where you are?
It is weird but out here in the suburbs there is still quite a lot of traffic around but we live fairly near St George’s Hospital so I guess a lot of key workers around. I have a small park nearby but it’s usually quite busy with families with young children and I always reckon they need it more than me. With other bigger parks by the time I’d run there I would be turning back 😂
Hurray! Great to see you back here and running. Think you are super sensible to go back to week 6. I pronate too and my orthotics are worn out from all the running and were temporary ones made by podiatrist! No chance of seeing him anytime soon!
Thank you. It was great to get out there this morning and to finally use my garmin for running! I planned the run into the work out section and just followed the instructions on my watch - brilliant! Hope you’re getting on okay?
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Week 1 ✅ Shin Splints?
Run with shin splints or rest?
Shin splints 
First consolidation run... 🏃🏻♀️ 
Painful anterior shin splints
