Shin splints - what worked for you?

[FilipS1980]

Few years back when I was in the middle of c25k my knees gave in. This time I invested in more professional running shoes allegedly for heavier individuals but this time I get shin splints - I'm running on pavements. Anyone got some advice on how to deal with them? I just got professional shock absorption insoles but haven't tested them yet due to being down with flu...

[Yesletsgo Administrator Graduate]

Thankfully this is not a problem I've experienced but if you are in pain talk to your GP. They will be able to give you personalised medical advice and make sure that the problem is what you think it is. In the meantime here is what the NHS website says: nhs.uk/conditions/shin-spli...

It seems like running on pavements is a bad idea for you. I have an arthritic knee and didn't run on hard surfaces for a very long time, probably over a year, so that my joints could strengthen and get used to exercise. Running on soft grass or a treadmill is much kinder.

Take it easy and allow yourself to heal

[Oldfloss Administrator Graduate]

Yesletsgo has given you great advice...and of you could find some softer running locations...that could help ease the problem too

[grumpyoldgirl Graduate]

A foam roller is good for immediate help (if painful).But better is to make sure you are doing plenty of leg stretches before and after a run (dynamic before, static after). Also on non-running days.

My other half never used to bother with pre-run stretches and he got dreadful shin splints that stopped him running for several months. Started to incorporate the dynamic stretches and hasn't had a problem since.

[JeremiahObadiah Graduate]

Shin splints happened all of a sudden for me just after finishing C25k, I had done the 9 weeks carefully and had not over stretched myself, so it was a surprise . I went to the Dr thinking he would just say rest /ice etc but was sent for X-rays. Fortunately I did not have any stress fractures but this can happen if you don’t take it seriously and don’t stop .

The Dr recommended some exercises and the shin splints did heal over a period of weeks rather than months but obviously my running stamina went too!

When I started running again I rewrote the programme for myself with a very much more gradual approach, and it has worked -for me.

I have invested in some Hoka trainers as these were recommended after a gait analysis. I also usually run my gentle paced runs only twice a week to allow for more recovery.

I hope your shins recover well, do take it easy until the sensation of dragging in your shins has completely gone and you are able to enjoy running again in the not too distant future-but do take care not to retrigger it, a very gradual, almost stealth approach, has given my shin bones time to cope with the muscle development .