Painful anterior shin splints

[SteWales]

I'm struggling with C25K, although I'm not jogging fast and hardly raising my heart rate and hardly sweating, about 1/2 way through my shins start hurting and by the end I can hardly walk let alone run. I can hardly lift my left foot, sometimes almost goes numb, the muscle on the outside front of my left shin really pumps up. I've tried another pair of trainers ( both pairs are Nike with air cushions ) also tried running with my weight forward and weight back to see if that made any difference, but if so not noticeable also tried warming up a little bit beforehand. Any tips? Will it improve with time? Should I just give up? Thanks

[SteWales]

I'd love to hear from anybody who suffered in the past and what they did to prevent/cure it. Thanks

[Instructor57 Graduate]

Shin splints is an umbrella term that can describe many causes of shin pain .It is not uncommon in new runners.

As always it's important not to run in pain ,

Try as much as possible to reduce impact, maybe running on grass if you can .

Over striding and heel landing can also contribute.

You may find this article of use .

runnersworld.com/uk/health/...

[SteWales in reply to Instructor57]

Thanks to be clear it is definitely ECS I have - the muscles on the front outermost my shins are pumping up too much

[nowster Graduate]

Try a little jog in some older, well worn shoes without the cushioning. They'll tell you where the impacts are hitting your foot. For example, if your heel hurts you're overstriding.

Overly cushioned trainers are not for running in. They're fashion shoes. You need a certain amount of physical feedback to run with less stress on your legs.

Also, are you doing the laces up too tightly?

If this continues, I'd suggest getting the advice of a professional, eg. a physio.

[Cmoi Graduate]

Hi SteWales , I've probably misunderstood, but when you say "also tried warming up a little bit beforehand" does that mean you don't usually stretch and/or do a brisk warm-up walk? If you don't, then that could well help. Good advice already given re avoiding overstriding and checking footwear.

Also, if you haven't yet read the How to run C25K guide, do take a look at it, as it has loads of useful tips: healthunlocked.com/couchto5...

Hope you find a solution soon!

[SteWales in reply to Cmoi]

Thank you, yes, only did the 5 min walk previously. My 3rd run I slowed down so it wasn't so bad, although its painful at the time, I'm OK the following day. I think I'll try some other shoes, warm down exercises, some strengthening exercises I've seen. Hopefully the "sheath" the muscle is constricted in will stretch with time.

[SkiMonday Graduate]

Hi Ste

Something else that might help is stretching your calves. If they’re tight, the muscles at the front of your leg have to work harder to lift your foot which can lead to shin splints.

Just remember to warm up before stretching (at the end of a run is a good time for static stretches like the calf stretch) and just do a few as you get used to the stretch.

[Sjpalb]

Hi, omg, shin splints are so painful !! I bought supports for my shins and they helped, but I'd suggest you rest them until they feel better and maybe try slowing your pace a bit , I'm not expert but hopefully it will help 😉

[SteWales]

I have researched and found I don't have shin splints, instead I have CECS compartment syndrome. Unfortunately I bought expensive running shoes with support thinking it might help, but if anything has just made my attempts to run more painful sooner in the run. I seem to be able to sprint or run quickly without pain, but brisk walking or jogging I'm unable to do for any prolonged period. So frustrating and demoralising. I play badminton without issue so next week I'll wear my running shoes then to see if I develop pain during the session. Not going to run now for at least a week! I might have to accept long term I can't run, and just concentrate on badminton, swimming and cycling and least they're no problem