I need some help. I have been suffering from posterior shin splints for over a year now, and I don’t know how to get rid of them. This is where I feel the pain (Posterior shin splints, not anterior shin splints):
The pain will come and go over the course of weeks. Sometimes I can run 2-3 (short) times a week for 2 weeks without pain, then my shin splints flair up, and I have to take 1-2 weeks off running. I will have some runs where I don’t feel any pain, some runs where I feel it within 5 steps. Usually the pain will kick in after about 10-15 minutes of running and gradually get worse. The pain is generally similar on both sides. Sometimes one side is worse than the other.
I have only noticed it at the start of last winter as my running volume slowly increased. It is the first time in my running “career” that I have been dealing with this injury. I have run half marathons before this, and since having this injury my run training has been minimal.
I have tried to ice it/compress it after each run, I have taken months off running, tried different running shoes, tried running on only flat surfaces, insoles, KT Tape, tons of strengthening exercises, tons of stretching exercises.
Here are the specialists I have seen as well:
Saw a physiotherapist (5-6 Times)
-Gave me various strength exercises for my legs (strengthening glues, hamstring, calfs)
-Suggested Superfeet insoles (bought the orange ones)
Saw a running specialized chiropractor (8-9 Times)
-Got acupuncture
-Looked at my running gait and running shoes
-Also gave me different strengthening exercises (strengthen feet, toes, shins)
Saw an Osteotherapist (Twice)
-Realigning parts of my body
I don’t know what else to do, I just want to run, and be able to train. I want to do an Ironman and open marathon next year, just need to sort this out. Has anyone overcome this injury or have any suggestions?
Are you sure about the diagnosis? Posterior tibial tendon and soleus are both in that region. I have issues there and have found myofascial release and post-workout stretching helpful. Just something to think about.
I had that problem for a while a couple of years ago. Posterior shin splints that led to a stress reaction (not quite a stress fracture).
Have you had a bone scan? One thing I remember my docs saying is that shin splints will usually start painful and reduce in pain as the run goes on, but if it’s getting worse while running, it may be a fracture.
For me, I had to take a good 3-4 months off of running and get back in to it very, very slowly (I think my first run was 2k or something like that). A sports medicine doctor also suggested SuperFeet orange insoles, which helped. However, he said they were a mild alternative to dropping big coin on orthotics. He said to try the insoles first, and if they didn’t help to use insoles.
Unfortunately, the best solution is a lot of rest.
Speedwork. Before I get blasted, let me suggest clearing it with your doctor first. I had this problem as a beginning runner, and an experienced friend – warning me of the unorthodoxy at play here-- said she had had it, and, at wit’s end had tried it. So I did, too. As has been mentioned, less than optimal running form might be the culprit, and the more injured you are (or if you fear further injury), the slower you will go and your form will go awry, making it worse.
I suffered from this last spring while training for a 70.3. I have struggled with shin splint issues before so I continued to run while trying to ice, stretch, etc.
Unfortunately, mine was diaganosed as a stress fracture and I ended up in a boot for 4 weeks. I knew I was in trouble when I could not rise to my toes on the bad leg - I begged the Dr to not make me hop on it. When the Dr applied pressure to the area I about went through the roof. I couldn’t believe how bad the exact spot hurt.
On my return to running I have changed to Hoka’s and worked on fixing my overstride/heel strike. My shins are no longer a problem. ( knock on wood)
Ok I will try to be brief but this is a relatively complicated matter. Also bare with ma as I am on an ipad and am not a native speaker.
what you are describing and the location of the pain seem to point towards medial shin stress syndomre. Anyway, this problem is likely due to a combination of factors which includes the following.
Tight posterior muscles includeing soleus, gastocnemius muscle and most importantly tibialis posterior.
I mostly see this problem in two kinds of runner. Those who transition from heel to toe (try to run on the toes) or those that have very tight posterior muscles. The thing with midfoot or or forefoot running is that some new or transitionning runners try to land on the toes, which is a mistake. They are scared of the heel touching the ground. I always see it when runners are forcing the landing on the toes. You need to relax the posterior musles because if you are trying to land on the toes, you are essentially contracting the muscles just before stretching them to a certai extent. You need to relax before landing so that you allow your heel to touch. The other thing is in runners that have very tight muscles to begin with (even as non-runners beforehand) then my friend, you need to apply the number one rule. Stretching and The sick. Feel free to write me a personal message if you want but most physiotherapist and even some so-called running specialist have no clue as to running biomechanics and neglect some important intrinsic ankle muscle (such as the tibialis posterior who also controls foot stability - inversion).
In the case of medial shin splint the problem is often the contrary. Since people have heard that heel striking is bad (which is false) they always try to land too much on the toes. So he should really try to land with a neutral foot!
I had this exact problem during my build up and race this year. I was medically diagnosed and had the x-rays and bone scan.
My physio therapist video taped my impact and running (front and side), and we realized the cause was my impact and push off on my stride when running.
We did a video at 1km then around 14k to see a difference with no rest.
For me, I took 6 weeks off - could go for a leisurely bike ride with my wife but nothing serious at all. During this time 3 weeks of just healing - Ice, stretching, rolling, and yoga. The next 3 weeks featured running strengthening activities to fix my stride, no running just exercises was able to introduce swimming and continue low level cycling.
Currently back to training and slowly building up miles again with no pain (yet)…
