Shin splints

[Dangiletta]

Having completed couch to 5k I’ve developed really bad shin splints and did my final run with them hurting and had to limp home. Any suggestions on what I can do to prevent. I think I need to invest in good running shoes but where do I start?

[Plattszo Graduate]

I can't help with the splint advice. Although from my limited knowledge it could be from either use of heels first or overstridng..... but I'm a real novice.

With respect to the running shoes ....Tinytears60 come in, come in... lady needs help with Princess, I mean, running shoes.... 😁😁

TT60 is a master researcher and looks up everything to the 'nth degree....

[Tinytears60 Graduate in reply to Plattszo]

Dangiletta I think John W wrote an article on running shoes!...? (from Memory)

Plattszo is right - I do research!...

I'm no expert but i can't tell you how much of a difference a decent shoe makes....

a shoe with additional cushioning can support I think... and there are some great ones out there - Hoka one (Clifton)...to name one... Òn also do some great cushioned styles too...I also looked at New Balance 1080 v10 . I would imagine all brands offer some styles with additional cushioning ....

They also have shoes that offer extra stability as well as the cushioning and this would help keep your leg in line when running but all this is supposing you run and roll as you put your foot back down .... (wow that sounds technical.. and its really not)

Ultimately I would go to get gait analysis to see if your shin splints are caused by the way you are running.... I think its to do with how/when your heel strikes the floor.

A gait analysis would confirm that and then they would suggest shoes that compliment the way you run

[PAR01 Graduate]

I had this in the middle weeks, was awful.

You need to rest, don't run if it hurts.

nhs.uk/conditions/shin-spli...

I took painkillers, glucosamine and did knee strength exercises, etc.

[Phidipides]

I’ve found from my own experience in the past that the only real cure is to rest until healed then build up again very slowly. Injuries are usually the result of too much, too far, too fast, too soon. I don’t take pain killers now either as they can mask when you are injured and you can end up making things worse. Take notice of what your body is telling you. Hope you recover soon. Best of luck and don’t get downhearted.

[IannodaTruffe Mentor]

Shin splints are often caused by impact, which can be reduced by slowing down, avoiding heelstrike, keeping footfall under your body, not out in front, running on grass or treadmill and wearing proper running shoes fitted after a gait analysis done at a specialist running shop.

You can diminish the effect by doing calf strengthening exercises and stretching fully after every run.

All this information is contained in the guide to running C25k healthunlocked.com/couchto5... although now that you have completed the plan you may also find this guide to post C25k running useful healthunlocked.com/couchto5...

[Dangiletta]

Thank you for all your messages. I think it is the way I run as I tend to roll out when standing sometimes. My knee was the first thing to hurt but funny it didn’t hurt when I ran just the rest of the time. Definitely running when my shins were still hurting was not a good idea. I’m thinking I’m going to stick to yoga whilst I can’t run and do want to get a gait analysis. I’ve checked it out and the only appointments, thanks to COVID-19, are the end of July. Worth it though I hope.

[grumpyoldgirl Graduate]

My husband used to get them really badly, it stopped him running for months. Different shoes made some difference like others have said, but the biggest help was doing warm-up dynamic stretches before every run, and held stretches to cool down (follow the links other people have given)

[nycrunner]

Hi

One remedy I have used over many years of running is as follows.

Put sand or similar in a pair of old socks.

tie them together.

drape them over your foot at the front..behind the toes.

Sit on a bench or similar were you foot does not touch the ground.

Now flex you foot ..basically lifting the weighted socks.

This will strengthen you shin.

Good running