I have some shin pain when running, and wondering if you guys have any magical tips to help out. It doesn’t matter if I take time off of running, there is usually at least a little pain. I am overweight and just starting out, could that be it?
Also, I saw a sport drink called Recharge in Whole Foods that is made from fruit juice, salt, water and some minerals, rather than the high fructose corn syrup in Gatorade. Has anyone tried this? Will fruit juice work as well as other sport drinks?
but given that you are overweight, i recommend water.
shin splints, almost everyone deals with these at some point. almost everyone gets over it. it takes time. run a little less, maybe try some different shoes, but its just going to take time.
make sure you’re in the right pair of running shoes. also, if you are just starting out it may be just too much too soon.
i haven’t tried that WF sports drink, but if you’re doing anything less than an hour you don’t need any fuel. stick with water and you will see better weight loss results.
Icing your shins after running helps, just freeze a small cup of water and ice your shin directly for about 15 minutes. Also I find that the Zenzah leg sleeves http://www.zensah.com/compression-leg-sleeves.html really help me avoid them.
Lots of people just starting out, or experienced runners increasing mileage get shin splints. Run on soft surfaces, ice after workouts, and wear compression socks or calf sleeves post workout (and to bed).
I’ve fought shin splints on and off for years and the compression sleeves did wonders (I use them instead of the socks since they don’t need to be washed as often).
Lots of good brands out there (De Soto, Craft, 2XU, Zensa). Sleeves will be ~$35-$50.
There is a “search” option below the ad banner at the top of the page. I would imagine this topic has been cover multiple times and has volume of info.
Yeah I don’t do a sport drink for every workout, but I have two coached sessions a week that are pretty intense and I sometimes feel kind of lightheaded afterwards, so that is when I come armed with a sport drink.
I just got new shoes, so I am going to try soft surfaces, ice, and compression socks.
Icing your shins after running helps, just freeze a small cup of water and ice your shin directly for about 15 minutes. Also I find that the Zenzah leg sleeves http://www.zensah.com/...ion-leg-sleeves.html really help me avoid them.
They need to make these with an area for a small ice pack in the front.
Not mentioned here by the others, but lower leg stretching was the trick for me. not just standing calf stretch, but also bent over calf stretch, or when sitting on the ground, make sure you’re bringing your toes back towards you as well. I suffered for years to try to start running, and until I did this all of the PT in the world did nothing.
I have struggled all summer with shin splints (medial tibial … inside - above the ankle) and found warming up before running, a lot of stretching afterwards, use of a foam roller, and wearing recovery compression socks after long runs pretty much cured them. I suspect mine were caused by tight calf muscles although I am not positive. The foam rollers seemed to help the most.
newbie usually = shin splints
overweight often = shin splints
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no magic drinks or pils for this one. Often it is not a quick fix either. They can last for a long time depending of severity and if you continue to “train through it”
Too cushioned of a shoe may be partially to blame. Too much too soon. When I coached track, they were very common to those just starting.
Lots of good advice by others. Yes, when I started tri’s in '81–I got shin splints. Haven’t had that problem in 27 years, but there are lots of other injurues to look forward too
Good luck, stay at it!
I had a mild case a couple of years ago, and it was no fun. Post-run kneeling quad stretches (shins on floor, feet tucked under butt) WITH SHOES ON helped me greatly. I continue to do the stretches to this day, hoping it has preventive value.
Read a new thread and get the injury! Damn you all!
Newbie here, been biking forever and started swimming several months ago. Being the non-runner that I am I was procrastating on getting started with any running, but last week I started some minimal running (very minimal). All was find with my legs, heck I was even running in my Merrell Chameleons (which must weigh a few pounds). Decided to get a decent pair of running shoes so I order a pair of Pearl Izumi Peak XC’s. Received them yesterday (read this thread yesterday), 1st run on them this morning and…yup, you guessed iot - shin splints!
All of the above are great ideas. You might want to start taking an anti inflammatory (motrin or advil 800 mg 3 times a day). Osteoflex or other supplements with glucosamine & chondroitin have great anti inflammatory properties without bothering you stomach so much.
Flat feet or high arches? Proper shoe selection and arch support if needed very important!
Walking on your heels help to strengthen you shins (tibialis anterior) and should help minimize your pain. You’ll likely continue to have them. Just hope to minimize how often.
Consider more swimming and biking (non impact) until you’ve burned more calories than you eat in a day and lose some weight.
I am sorry. I hate injuries.
My shin splints turned into a stress fracture before my first Ironman. I only had 6 weeks of running before Hawaii-- not enough.
Now that you know–don’t get e stress fracture.
All the stuff people have mentioned here might help treat the pain from shin splints. But you’d be better off trying to fix the cause. Look at your stride. If you land primarily on your heel and flex your toes toward your shin before you plant your forward foot, then there’s your problem. That flexion requires contraction of the muscle tissue surrounding the shin bone. Do that a few thousand times during a run and it will hurt, especially if you’re newer to running. Land with a flatter foot (i.e., toes not pointing upward-ish as you stride forward) and your pain will almost certainly go away and all the treatment advice people have given you will not be required. Good luck and happy running.