Shin splints (please help!)?

Question

i have had shin splints at least four times in my life that i can remember, and i'm only 20 years old. i have read every website on the internet and done everything they've said to do and not do. i only run 20 minutes every other day, and somehow in the three weeks since i've started, i've managed to get them.

i warm up 5 minutes of walking before each run, i stretch my calves pre-run, and i just bought new shoes two weeks ago. I DON'T KNOW WHAT TO DO ANYMORE, someone please help me. i am so upset about it and i don't know what to do because i am starting to love running for the first time in my life and now i can't because of these stupid shin splints. PLEASE HELP ME!!!!!!!

Answer 1

First off, see a doctor if you've never done a regular exercise program. Second, beginning to run 3-4 times a week at 20 minutes at a time for three weeks is awfully fast to begin a regular running program...especially if you were not in shape in the beginning. At the following link, it is recommended to only run twice a week at twenty minutes (http://running.about.com/od/gettingstarted/ss/startrunning_2.htm) I would have probably recommended cutting your regimine at least in half. It takes time for the tendons to become accustomed to the stresses that accompany running. I recommend you cease running until pain subsides for at least a week.

If you resume running at less intensities with continued pain, then further analysis may be in order. Definetely have your running video taped and evaluated frame by frame. Do not allow someone in a shoe store to tell you wheather you are a "supinator" or a "pronator" just by taking a standing impression on force plates or by walking. What happens in static standing, walking, and running are completely different things that require different mechanics of the joint and muscles. I've seen many people who appear to be over supinators in standing, fail to get out of pronation late in their terminal stance during running. This is often due to muscular imbalance. It is important to determine if structural deviations of your foot/knee/etc. or if muscle weakness is present and compare that to the video analysis.

This can be done by a physical therapist who specializes in the mechanics of the foot or a REALLY good running coach who has a strong backround in kinesiology as orthotic footwear or specific stretching/strengthening exercises may be in order.

MOST cases of shin splints are caused by doing too much too soon...start correcting that, then if problems persist, seek the above provisions after seeing your doctor.

Answer 2

Stop Shin Splints Forever?

Answer 3

Try shoes that are designed just for running. When you warm up, how do you stretch your calves? Do you do calf raises- stand up on your tip shoes until you feel the stretch in our calves? Those seem to help me when I get the shin splints.
The best thing that helped me was resting them. I know it's hard when you want to run, but staying off them for two or three days seems to help out. On these off days, you can do your stretches.

Answer 4

Trust me on this one because at this very moment I am sitting at the computer with an ice pack on my left leg after being told by the team trainer that I have shin splints. Apply Ice as much as possible, stretch your calves out, massage them, try not to over work them for the next few days. They will eventually go away and these things will aid in the healing process. Maybe get some Tigerbalm. Heat after the ice flushes out the blood vessels plus it relaxes the muscles.

Answer 5

You really need to read "Stop Shin Splints" by Gary Buchenic (also available in electronic format here: http://www.shinsplintscure.org ). It's about how to permanently cure your shin splints naturally. Worked for me and for thousands of people. Good luck!

Answer 6

You need to get this book and DVD. I did and was able to completely change my style of running.

If your front calves rip away from the bone, learn to run without them. It sounds weird, but now I run barefoot on a college track without pain.

One aspect to this new style of running is to completely relax your leg below the knee. It sounds dangerous and wrong, but I top out at 6:15 miles by opening my hips and relaxing my legs this way.

Fix shin splints by resting, deep massage to re-attatch the muscle to the bone, and don't use the muscle to run anymore.

Answer 7

You may have to get different running shoes. Go to a shop that specializes in just running shoes. Proper support is paramount.
Change shoes about every six months. Also, watch your form and body mechanics. Have someone who is in the athletic/running industry watch your form. You may inadvertantly be doing something that is conducive to developing shin splints.

Answer 8

Take a Multi-Vitamin and A Calcium supplement Vitamin try and Drink more Milk and As Much Water as you possibly Can . and take it easy for a few Days with just light stretching . Take some aspirin for the pain , and this will also help with the micro swelling in the shin. Take Care

Answer 9

Maybe its your running shoes. I hate shin splints and I used to get them when I started track every spring. But now I make sure to get shoes that properly fit my arches and its made all the difference!

Answer 10

You need to warm up longer, stretch calves and thighs by placing your right foot into your right hand and pull back and up, this stretches also the front of your legs. Then start walking normal and increase faster and faster until you're running and then do the same on the way back, slower, walking and stretch.