Painful calfs and shins: Just finished week 1, I... - Couch to 5K

Couch to 5K

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Painful calfs and shins


Just finished week 1, I am finding my calfs and shins are quite painful. This pain starts at the beginning of the run in the 5 minute warm up all the way to the end. I have tried extra stretches but not seemed to have helped. Any advice would be good.

10 Replies

Sounds like shin splints, you can get compression socks to alleviate, only found this out myself and going to buy a pair tomorrow

Banno71 in reply to Caley67

Thank you , I had heard that before but really no idea what it actually was !!

Caley67Graduate in reply to Banno71

A quick Google search will give you an idea, hope they help

PpflamingoGraduate in reply to Caley67

Hi - I had the same problem and found compression socks work a treat! I bought the ones that are footless, going from ankle to knee - really miss them if I don’t put them on. Good luck - hope they work for you.

Banno71 in reply to Ppflamingo

Thank you have ordered a pair so fingers crossed.


Are you doing all the recommended dynamic warm ups and static post run stretches as in the guide on how to do this in the pinned posts? You could check out videos on YouTube from James Dunne. Hope you're able to resolve. Good luck!😊


Welcome to the forum and well done on getting started.

This guide to the plan is essential reading

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.


I had really painful shins for the first couple of weeks. I warmed up and stretched as you’d expect but week 3 i tried to make sure I was landing correctly and had a good posture and I’ve not had any pain since. I’m not sure if it was that but I thought it wouldn’t do any harm and worth a go. Good luck.

Banno71 in reply to Ssears91010

Cheers , I am sure any little adjustment will help

Also are you using new trainers or old favourites? This may make a difference. I have plantar fasciitis and have to do good stretches before and after otherwise I get terrible pains.

May be worth trying 10 minutes of gentle foot and calf stretches

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