when i run i get shin splints?

Question

is there anyway to get rid of them

Answer 1

Shin splints can be eased easily I think.

When you get them then you should rest for a couple of days (they are like an injury - and best for that is rest), then slowly build up the running again, pehaps with a mile on day 3, 4 and 5, and a couple of miles for the next week and then back to normal. If you feel your shins starting to hurt while you run then stop and rest the next day too - let them recover.

Obviously you cant do that every time you get them so you will also have to look at prevention as well. You muscles work in pairs, one to push the limb, one to pull it. Shin splints are the muscles in your shin hurting, and can be caused by your calf muscles being a bit strong and unbalanced, strengthen the shin and this imbalance will reduce. Figure out the best way for you to do this, you could go to the gym and use their machines, sit on a seat at home with a weight on your feet and lift it up by bending your feet

The other thing you can do is to get a good pair of trainers, go to a running shop and get them to help you out - what I find good and fits me might not fit you (your feet are different to mine), take your old trainers along and they might be able to see how they have worn and recommend a suitable pair for how your feet hit the ground (they can twist a bit).

Hope that helps!

Answer 2

I've been getting shin splints ever since I started running in my freshman year of high school (about five years ago). The way that I try to alleviate the problem is by doing the following:

1. pretend to write each letter of the alphabet with your foot while laying down. bending your foot in all of those directions does a great job of strengthening and stretching the muscles in your ankles and shins, which in turn makes your shins stronger and less likely to experience shin splints.

2. ice, ice, ice. after every run, make sure that you put an ice pack/bag of frozen vegetables/etc on your shins. make sure that you don't ice your shins before you run, however, as that might make your legs worse (you're always supposed to be warmed up before you run). Also, stuff like Bengay and Icey Hot works wonders too.

3. You might need to get either a new kind of running shoe or perhaps those support thingies that you can put in your shoe. Personally, I prefer wearing New Balance as that seems to help alleviate the pain in shin splints, but you may find that another type of shoe works better for you.

4. If you find that you are running on concrete/pavement/hard surfaces a lot, switch to dirt trails or grassy fields or something like that. The harder the surface you're running on, the more wear and tear that puts on your legs.

Answer 3

Stop Shin Splints Forever?

Answer 4

I am always surprised when people still suffer with shin splints and don't seem to know either the cause nor the cure.

Shin splints are caused by muscle imbalance. The front muscles are weak and the calves are strong.

The way to correct Shin splints 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.

There are other variations of this, such as hanging a paint can on your toes, or using the angle iron on bleachers to slip your toes under.

Good Luck

Answer 5

The best thing to do is to ice your shins. Try ice buckets. Take a bucket or pail or anything big enough to put your legs in. Then fill the bucket halfway with ice and the rest water. put your leg(s) in there for no more than 5-10 minutes. it may hurt, and your legs will go numb, but this definitely helps. also make sure you rest or take it easy the next day or two.

i run track and whenever i get shin splints, my coach and trainer tell me to do this.

you may also need new or better running shoes. the biggest problem for people who get shin splints is usually they don't have good running shoes.

Also try running on different terrain. if you run on a hard surface, run on dirt or grass and vice versa.

It is also important to stretch before and after you run too. for shin splints, sit on the ground with your legs out and have someone push your feet down slowly towards them. this will stretch your shins.

Answer 6

ice, rest, take some ibuprofen, check your running shoes (worn out shoes will often times cause shin splints), and review your running form(if your pounding away at the pavement that will also cause shin splints).

I've dealt with shin splints for 4 years (track-hurdling and cross country)

Answer 7

heat, stretch the calf and shin muscles before, ice after, ibprofen often, lower your mileage if this does not take care of it. There are also some strength exercises you can do to make your shins stronger. Get 5-10lbs dumbells in each hand, and walk 20m on your toes and then on your heals. Do this 3*5 times. My favorite one is to spell out the alphabet with the end of my toe.
Here is more
http://www.rice.edu/~jenky/sports/shin.html

Answer 8

I also had shines splits up until last year:

one reason was because my school track is NOT rubber and running on these hard surfaces often causes this[[so if you run on a hard track that may be one of the factor]]
to get rid of mine i started by 1)tieing my shoes up tighter that had alot to do wit it[[bc it lets your ankle move more freely around]]
also another problem was my FORM you may need to get with someone who knows the proper way to run bc unless your form is better this might continue[[do you run flat footed??]]
but until then you need to ice!!!ALOT but not too much

this should help bc i highly doubt you want them to get worse and go UP YOUR LEG...

Answer 9

Shin Splints is caused by the muscle (tibialis anterior/posterior) in between the fibula & tibia bones.

There are various causes and possible solutions. Check-out the link below for more information and solutions to your issue.

Answer 10

Rest.

If you want to prevent them, try starting off slowly. Also starting by going downhill is more likely to bring them on than going uphill. Not sure why that should be.