Shin splints

Having started the Couch to 5K just over a month ago I had to stop after 2 weeks as I got very sore shin splints. I have been icing them and trying to do stretches as much as possible and yesterday on the advice of a friend who is a physio I went out for a 39 mins walk and tried to run for 60 secs a time for a total of 4 times. No pain at all until this afternoon when I have pain in my shins again.

I just wondered if anyone else has experienced this? I am really gutted I haven’t been able to continue with the programme yet as I am so keen to get back to it. However I don’t want to damage my legs further.

Any advice?

[IannodaTruffe Mentor]

Are you following all the advice in the guide to the plan on minimising impact?

Your experience is common to new runners and it is the impact that causes it.

[Hidden]

Thank you. Where is this guide? I have been following the stretches for runners after running from the NHS website.

I am a marketing manager for the NHS and am lucky enough to work with a physio who has given me some advice too. She also said that it’s very common in new runners. I just don’t want it from stopping me from running at all as oddly enough I was enjoying it and started to notice a difference. Also great for my mental health.

[Mum2N Graduate]

I'm certainly no expert but I get shin splints too, usually because I am going too fast, or my stride is too long, If I am mindful of those 2 things and i slowdown and take smaller steps the pain reduces and I can run through it. And fairly quickly it goes. You have my sympathy, shin splits are extremely painful.

[Hidden in reply to Mum2N]

Thank you. Yes I am 6ft1 and so my stride is quite large and so I have been trying to go slower where I can. If I do get pain when running it eases the further into I get, but it’s the next day that’s the worse. Ice is my friend at the moment.

[Mum2N Graduate in reply to Hidden]

😀 I'm 4ft10, so my stride isn't long to start with 😀. Hope things improve for you.

[Guru10 Graduate]

Been there, had it and got the t-shirt. I felt your frustration and pain, literally.

Likely as Ian has pointed out, new to running and this area is just exposed to the new activity.

Others, it could be knees, ankles, calf’s or back.

Just takes time to strengthen. Extra rest days. Extra stretching & slowing it right down helped me.

I took a break between weeks 2 & 3 due to the pain. when I came back some 3 weeks after the pain was greatly reduced. No issues since really and believe my new shoes ensured that continued into the later weeks.

I know you are feeling there’s no way forward. But we all get there in our time, when our body and mental strength allow.

Stay positive. Look forward to seeing you progress in your own time. 👏👏.

[Hidden in reply to Guru10]

Thanks so much - this is a really appreciative reply. I hate giving up on anything and like to push through but at the moment it feels like my legs are stopping me. I guess I just need to do it at my own pace and tailor it to my body.