Shin splints . . . Recovery

[Newbie_Megan]

Any advice on how to deal with shin splints? Been really enjoying the program and following it to the letter etc but suddenly after Week 7 Run 2, one of my shins feels so painful. I don’t really want to take a break from the programme as was/is feeling so good and proud about it but what can I do?

Note: I did do an additional Hiit workout this morning too so I don’t know if I’ve just overdone it as a one off?

[grumpyoldgirl Graduate]

Yes it could be you've just done too much in one day. Are you doing warmdown stretches straight after your run? It gets more important to do these as you are running for longer, and they will definitely help your muscles to recover between runs.

[Newbie_Megan Graduate in reply to grumpyoldgirl]

Thankyou! Think I’m going to try take an extra rest day in between, it’s just so hard as I pre plan all my runs and exercise around my 2 little ones and shifts etc. I do stretch at end but not much structure etc especially as I often run after 9pm. Any advice for what stretches etc?

[grumpyoldgirl Graduate in reply to Newbie_Megan]

You are doing well to fit in runs with schedule, good stuff Megan! Follow the links that Truffe gave you, he knows all😊

[IannodaTruffe Mentor]

This resource might help. runnersworld.com/shin-splints/

Leg strengthening exercises will help reduce the problems.

Stretching immediately after every run, nhs.uk/live-well/exercise/h... while muscles are still warm and supple, pulls out contractions, avoiding carrying tensions into the next run and also improves recovery by improving blood flow, as recommended in the guide to the plan.

Many people do not hold their stretches for long enough or put enough effort in. Hold post run stretches for 30 seconds and make sure the pull is strong enough to be on the verge of discomfort.

[Newbie_Megan Graduate in reply to IannodaTruffe]

Thank you for this! Written stretches out so I def do them. Would you do same set both before and after or different ones before?

[IannodaTruffe Mentor in reply to Newbie_Megan]

The static stretches in that link are definitely not to be done pre run, as they should only be done on fully warmed up muscles. Dynamic stretches for pre run, as linked to in the guide to the plan, although personally I don't think they are as crucial as post run stretches.

[mrrun Graduate in reply to IannodaTruffe]

I find dynamic stretches a must during cold months, not necessarily during warm/hot weather when a simple lighter jog does the trick. During winter months I will normally do dynamic exercises at home, break some sweat, elevate my heart rhythm, walk out and start running fully warmed up. Not always possible but when it is, works a treat.