How to deal with shin splints on concrete/hard services?

Question

I used to do cross country running in middle school and high school, but we did it on the field... 3+ miles were a joke for me, but now out of school I have a big problem with jogging for cardio on my treadmill or even out in the street. I've tried my best to land my foot better, but have had no luck. So what do you guys do to overcome the problem?

Answer 1

I have to say that getting good shoes really seemed to help with this problem for me. I found out that by getting a neutral plus shoe that it had extra cushioning in the heal and forefoot to handle a guy my size. Icing after running and stretching were the other two variables that made running happen for me.
I hope this help you and don't give up...You can do it!

http://www.roadrunnersports.com/rrs/mensshoes/
http://www.runnersworld.com/cda/whichshoe/1,,s6-240-325-329-0-0-0-0-0,00.html

Answer 2

I just finished my second cross country season, and I was out for over half of it with shin splints and a knee problem. It depends on how bad they are and how much pain you are willing to take. I took a long time out and went to physical therapy to do stretches and strengthen. It really helped. ICE ABOUT 15 minustes A DAY!!!! Do this after you do exercises and after you stretch. Make sure you strech well. Get some good shoes (will be expensive). Take some time off to let the heal. It is really tough, but once they get better, keep up the streching and icing so that it doesn't come back.

Good Luck!

Answer 3

Certain surfaces or shoes make us more susceptible to getting shin splints. But the core solution is to strengthen the muscles at the front of the legs. Lie face down in bed with your toes hanging over the edge. Pull your toes upward against the resistance of the mattress. Try to work up to 3 or 4 sets of 5 – 10 reps each.

Do this only after you've rested and healed up.

Good Luck

Answer 4

If you must run on pavement the best thing you can do is wear good shoes.
Relax, land slightly heel first, but mostly flat footed roll off the front of your foot. Do not take too long a stride.

Stretch your legs, massage and ice will help.
Once the muscles are inflamed it is difficult to get over shin splints, you may need to rest for a couple of weeks.

You can do biking or swimming to maintain cardiovascular conditioning while giving your legs a break.

Answer 5

i just finished my season of cross country and have the exact same problem. My legs hurt ridiculously bad. I would suggest going to a running store and having them check your shoes and stride. There are also some good stretching devices on the market which with time can do wonders. I take advil before every practice/race and that seems to help. Finally if the pain becomes too unbearable, take a week or two off of running to stretch, and do this rotation. Ice your legs for like 5 minutes, then warm them up by stretching or using like a broom handle to stretch the fibers in your leg, making sure not to hit the bone and repeat. There's really not a whole lot you can do, but try this and i really hope it helps, it sucks running in pain!!