How do you prevent shin splints and hip pains?

[SummerSun23]

I’ve had to pause and re-do a few earlier runs due to shin splints, hip pains and swollen ankles (previous torn ligament injuries). I’m back to it again on week 4 now but I really don’t want to injure myself again and have to stop.

[Mummycav Administrator Graduate]

ouch …sounds like you’ve been suffering SummerSun23 ..have you had a gait analysis?? I’m just thinking that your hips maybe suffering because of your landing and that could be prevented if you’re wearing the right shoes??

[Yesletsgo Graduate]

If you've had this much pain you need proper medical advice, not hints from a (admittedly well informed and well meaning) bunch of people on the internet.

Your doctor can examine you properly and refer you for x-rays, treatment, physio if necessary. Running on an injury is a sure path to making it worse. Please don't let that happen to you.

[JeremiahObadiah Graduate]

Good Morning and welcome on here.

Good for you for embarking on running despite previous injuries etc

I am not an expert either in obstacles to running or in running. I can only give a well meaning amateur reply but my thoughts are-

1) do a thorough warm up, find a YouTube or other warm up and get moving before you do the warm up walk. Eg There is an NHS warm video

2)do a thorough cool down at the other end. Stretch properly. Again find a stretch video and give it the right amount of time

3) make sure you have good/right trainers for your running style and physique

4) be well hydrated

5)don’t try to run quickly, try to run slowly. You should watch the Japanese slow running video, hopefully Oldfloss will give you some links.

6) enjoy the c25k programme but keep remembering it’s aim is to get you to 30mins continuous running. It is a stamina and fitness building prog and it is more than likely that by 9 weeks/end , whilst fitter and stronger, you will not be actually running 5k. It opens the door to other running /fitness.

7) as said above, don’t run when injured.I’m sure most people feel twinges and aches along the way but if you know something is awry get it checked rather than exacerbate a problem.

Looking forward to hearing more about how it goes for you and hope you enjoy and benefit from it.