Starting to get 1, any remedies or tricks that have worked for you would be appreciated. Rest,rest,rest I know. Other choices, thanks
Might seem a bit obvious and perhaps more of a preventative, but do you stretch AFTER every run? Like, every run.
I used to get a whole assortment of running injuries. For the past year and a half, I’ve stretched after every single run for just 10-15 minutes. Haven’t had a single problem since starting.
I wouldn’t say after EVERY run, but I do stretch and foam roll a lot. As soon as I start to add volume it never fails, ol shin splints
Compression calf sleeves might help.
I had a posterior shin splint for nearly 18 months. MRI confirmed stress reaction but not fracture. During those 18 months, I tried everything including stretching, ice, massage, rolling, etc.
Nothing worked until I strengthened that calf. Eccentric calf raises every other day and it was gone within a couple of weeks.
YMMV, good luck!
Compression calf sleeves might help.
+1 on calf sleeves. They really helped with mine.
I got recovery-level compression (20-30mmHg) coolmax socks for $15 at ameswalker.com and cut the feet off (so I don’t have to continually wash the socks). I wore them for 2-3hrs. post workout (under jeans), and also overnight. Calf stretching also helps (counter-intuitive, I know).
I just quit running. Problem solved.
How many days a week are you running? If its less then five, increase your days per week.
Gall
Massage, really get in there even though it hurts like hell.
Message where? Anterior tib?
Just google / youtube search for “shin splint massage”. You’ll find plenty of examples. I also went to acupuncture a couple of times but I paid attention when they massaged the area and then just started doing it myself.
Also, compression socks and foam rolling the calves might help. I got them when I started running a few years ago and the massage really helped. After a few weeks they just went away.
I’ve dealt with these for years and the only thing that was worked for me is stretching my calves (A LOT). After every run, I stretch them for at least 15 minutes.
How many days a week are you running? If its less then five, increase your days per week.
Gall
what this guy said. your body is not used to carrying its own weight for a run. like a karate person preparing to break bricks, you keep pounding wood creating micro fractures, having them heal and pound again… in other words, HTFU
You could give Graston a go. I had a bad case of PTT which I’ve had treated with Graston, still working volume back up slowly but it seems to have done the trick so far. But a warning…it hurts like hell.
Compression socks/sleeves worked for me. Most importantly is to be smart when training, so try to spread out your running trainingstress (so frequency like others said) and be vigilant about your hard runs. I became almost a hypochondriac when I was dealing with a mild case of splints but now I don’t have any problems anymore, don’t use the compression stuff anymore either. Perhaps it is also due to you changing your running style. I know that I somewhat consciously but also unconsciously changed into more of a midfoot strike and that placed different stresses on the shin and calf muscles. Overall I think that is the cause for shin splints, underdeveloped muscles in your lower leg, so worth looking into. I didn’t do any massage as I’ve found it merely aggravated the pain without offering any relief.
Starting to get 1, any remedies or tricks that have worked for you would be appreciated. Rest,rest,rest I know. Other choices, thanks
You need to recover, then build up running mileage SLOWLY. The the key to prevention is to run consistently, year round. Inconsistent runners often get shin splints. I used to get them in my 20s. Now at 47 I have not had them for decades.
I have had them my whole life and never been a runner because of them. (40 y/o now) 2 years ago I started to train for a marathon with a buddy. 9-10 minute pace runs, going 3-4 weeks of running with 1-2 weeks off icing my shins, taking NSAIDS, massaging, stretching, etc. After the marathon I took some time off to heal solid then bought some zero drop shoes. I was a BAD heel striker, and after ~8 weeks of switching shoes during runs I had strengthened my calves enough to run more mid foot/fore foot. I agree with the above post that the impact causes the weak areas to continue to break down instead of get stronger. I also use a golf ball under my feet and push down hard on it massaging my arches and everything under my feet. I made a really hard foam roller using 3" and 6" pvc pipe that I use on my calves, shins, and hamstrings. I also run the last .10-.25 miles of my runs barefoot and then do calf stretches (toes up and toes down). I drink milk daily to get the calcium for my bones and take multi vitamins as well. I really don’t know what works and what is a waste of time but I ran a 1:37 hilly half course in January and haven’t had any issues with shin splints proving I can push myself hard without injuries. I still don’t push myself to run everyday as I am still too paranoid to do that. I have also kind of become obsessed with keeping them away so I don’t get them back. Hopefully something in here helps you.
Get a rolling pin. Yes, the kind you roll dough with. Now nice and easy at first, roll your muscle up and down massaging it by applying a little bit of pressure. You will find the knot pretty quick since it will be sore. Do this a few times a day and things should get better from there. Always do this prior and post running.
I have had them my whole life and never been a runner because of them. (40 y/o now) 2 years ago I started to train for a marathon with a buddy. 9-10 minute pace runs, going 3-4 weeks of running with 1-2 weeks off icing my shins, taking NSAIDS, massaging, stretching, etc. After the marathon I took some time off to heal solid then bought some zero drop shoes. I was a BAD heel striker, and after ~8 weeks of switching shoes during runs I had strengthened my calves enough to run more mid foot/fore foot. I agree with the above post that the impact causes the weak areas to continue to break down instead of get stronger. I also use a golf ball under my feet and push down hard on it massaging my arches and everything under my feet. I made a really hard foam roller using 3" and 6" pvc pipe that I use on my calves, shins, and hamstrings. I also run the last .10-.25 miles of my runs barefoot and then do calf stretches (toes up and toes down). I drink milk daily to get the calcium for my bones and take multi vitamins as well. I really don’t know what works and what is a waste of time but I ran a 1:37 hilly half course in January and haven’t had any issues with shin splints proving I can push myself hard without injuries. I still don’t push myself to run everyday as I am still too paranoid to do that. I have also kind of become obsessed with keeping them away so I don’t get them back. Hopefully something in here helps you.
n=1
Being a heel striker I never had issues when I was younger, took to cycling in my twenties and now in my thirties I dabbled in some tris and had major issues with shin splints and knee pain. It got so bad it would force me to walk, I eventually tried to switch to a “run on the toes” technique and after the initial shock to the calves not only did it take my 10km time down from 39 to 37:30, I have NO pain. No more shin splints no more knee pain.
YMMV
Edit changed bring to being…
I had them when I first started running way back in 1977, and found that having several pairs of shoes, different ones, resolved that issue and have never had it again. If you use the same shoes all the time, you get the same pressure points, and the shoes don’t “breath”
When I was running seriously, I had about 10 pairs going at the same time, of course, some were racing flats, some spikes, but in essence, I would rotate shoes a lot