Shin Splints

[Slowpacer]

Does anyone know how I can get over shinsplints? Really painful today starting week 4

[Hidden]

I find that when they start if you bend your ankle down to the floor to stretch the muscle it eases it or give the ankle area a gentle rub.

[JoP61 Graduate]

I developed painful shin splints in week 3 or 4 of C25K and decided it wasn't sensible to run with that much pain. So I took a break for about 10 days and then picked up where I'd left off - no pain and had no recurrence of shin splints since. Also made sure I did the appropriate pre and post run stretching. Good luck!

[Oldfloss Administrator Graduate]

Lots of information and advice here..

healthunlocked.com/couchto5...

The NHS gives sound advice and, if the situation does not improve or the pain gets worse... do, please see and expert for support.

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

[drl212 Graduate in reply to Oldfloss]

Thanks for the article, OF! I used to experience terrible shin splints - perhaps as I'm older now, I've developed that shorter stride.

[Slowpacer in reply to Oldfloss]

Many thanks I will take a look at tge articles

[drl212 Graduate]

I think the stretches pre- and post-run are so important. But do feel free to see your health care provider - GP/Physio/other for further personalised recommendations.

[Slowpacer in reply to drl212]

Many thanks, I have suffered with the issue over a number of years and have seen physios, etc, tried insoles, orthotics, some days I suffer some days I don't, I will keep trying to find a solution 😀

[Scarletsunrise]

I am someone prone to shin splints. Make sure your getting enough rest days and add more in if you need longer to recover. The article about stride is great (and ofter a reoccurrence in my latest run I must revist this!). Do your stretches warm ups and downs properly! (Also some advice for myself there) I find calf raises and lowers on a step pre and post run Is the thing I most need to prevent them! Strength train for your joints. If they immediately reoccur on your next run rest more and if needs be take a week off. The worse they are the longer it will take to recover , running through will make them worse and it just takes longer for them to get better (maybe switch to swimming for a bit). Of course seek professional support of you need to and definitely don't do what I did the first time and try and push through until even walking was painful

[Slowpacer in reply to Scarletsunrise]

Many thanks for all the advice and will ensure I complete stretches, etc, also looking to invest in compression socks to see if they make a difference

[PeterBrash]

I suffered with shin splints really badly after completing c25k years ago.

I tried several things to little effect. The breakdown came when I roughly followed the Maffetone method. It does mean that you need a way of measuring your heart rate though, ideally a chest strap. This idea is that you take a heart rate of 180 beats per minute and take away your age to leave a maximum heart rate that you shouldn’t exceed.

I was already in my mid forties so went for an approximation and chose 140 as my maximum. Once I did that not only did my shin splints disappear, never to return, I lost the ‘toxic ten’, I enjoyed my running much more and it became a meditation.