Posted: 7/18/2013 2:58:45 AM EDT
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Bane of my existence. Day 4 of running with a buddy of mine and I'm in some serious pain. Powered through it on today's run, but it's a little rough right now.
What does the hive say about this? Just power through them and it'll get better??? |
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I'm not a runner, but I had a bout with shin splints some years back. A new pair of work boots got mine to go away. You might try a new/better/different type of running shoe and see if that helps. Yeah, I was fitted for these new running shoes. Did help when I picked up running awhile back, but now it's just considerably more. |
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Buy some good new running shoes. They should be expensive and made for running. Your splints will go away. I actually did go to a running shoe store and they taped me running to see what type of arch I need and fitted me for shoes. The ones I have right DID help, but now I'm trying to really push myself and build up my tolerance/stamina. Guess that's probably my problem. 
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Bane of my existence. Day 4 of running with a buddy of mine and I'm in some serious pain. Powered through it on today's run, but it's a little rough right now. What does the hive say about this? Just power through them and it'll get better??? First, you need to get away from leg impact stuff for about 4-6 weeks, that's the only thing that gets rid of shin splints if you're already that far along. Next, take my advice if you don't want to suck at running. You need to learn a new stride cadence. You're feet are hitting the ground hard, no matter your form, when you're not as close to a cadence of 180 RPM as you can be and with yourself as a beginning runner your stride is 135-145. I'd put money on it. Next, you'll want to work on form and work on long, LOW, heart rate runs for a couple weeks. <135bpm. Again, with you being a new runner and trying to run at 180rpm w/ a heart rate that low, you are going to be running REDICULOUSLY slow but don't give up. That improves over time and I bet by the end of the 2 weeks, you'll see a very good difference in your running, stamina, and your legs will be gone of the splints forever because you'll be running right. But what do I know, I've run 13 miles in the last 3 days and not too long ago I was just....like....you. |
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Custom foot beds, and ridiculous amounts of stretching. When you can't thing you can stretch anymore, go another 5 minutes. Also I would stretch my legs in the shower, so the hot water would help loosen everything up.
Beware that custom foot beds take some getting used to, so while my shin splints when away, my feet were throbbing that first wek. Traded one pain for another. |
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First, you need to get away from leg impact stuff for about 4-6 weeks, that's the only thing that gets rid of shin splints if you're already that far along. Next, take my advice if you don't want to suck at running. You need to learn a new stride cadence. You're feet are hitting the ground hard, no matter your form, when you're not as close to a cadence of 180 RPM as you can be and with yourself as a beginning runner your stride is 135-145. I'd put money on it. Next, you'll want to work on form and work on long, LOW, heart rate runs for a couple weeks. <135bpm. Again, with you being a new runner and trying to run at 180rpm w/ a heart rate that low, you are going to be running REDICULOUSLY slow but don't give up. That improves over time and I bet by the end of the 2 weeks, you'll see a very good difference in your running, stamina, and your legs will be gone of the splints forever because you'll be running right. But what do I know, I've run 13 miles in the last 3 days and not too long ago I was just....like....you. Quoted:
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Bane of my existence. Day 4 of running with a buddy of mine and I'm in some serious pain. Powered through it on today's run, but it's a little rough right now. What does the hive say about this? Just power through them and it'll get better??? First, you need to get away from leg impact stuff for about 4-6 weeks, that's the only thing that gets rid of shin splints if you're already that far along. Next, take my advice if you don't want to suck at running. You need to learn a new stride cadence. You're feet are hitting the ground hard, no matter your form, when you're not as close to a cadence of 180 RPM as you can be and with yourself as a beginning runner your stride is 135-145. I'd put money on it. Next, you'll want to work on form and work on long, LOW, heart rate runs for a couple weeks. <135bpm. Again, with you being a new runner and trying to run at 180rpm w/ a heart rate that low, you are going to be running REDICULOUSLY slow but don't give up. That improves over time and I bet by the end of the 2 weeks, you'll see a very good difference in your running, stamina, and your legs will be gone of the splints forever because you'll be running right. But what do I know, I've run 13 miles in the last 3 days and not too long ago I was just....like....you. Come to Florida and train me. 
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First, you need to get away from leg impact stuff for about 4-6 weeks, that's the only thing that gets rid of shin splints if you're already that far along. Next, take my advice if you don't want to suck at running. You need to learn a new stride cadence. You're feet are hitting the ground hard, no matter your form, when you're not as close to a cadence of 180 RPM as you can be and with yourself as a beginning runner your stride is 135-145. I'd put money on it. Next, you'll want to work on form and work on long, LOW, heart rate runs for a couple weeks. <135bpm. Again, with you being a new runner and trying to run at 180rpm w/ a heart rate that low, you are going to be running REDICULOUSLY slow but don't give up. That improves over time and I bet by the end of the 2 weeks, you'll see a very good difference in your running, stamina, and your legs will be gone of the splints forever because you'll be running right. But what do I know, I've run 13 miles in the last 3 days and not too long ago I was just....like....you. Quoted:
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Bane of my existence. Day 4 of running with a buddy of mine and I'm in some serious pain. Powered through it on today's run, but it's a little rough right now. What does the hive say about this? Just power through them and it'll get better??? First, you need to get away from leg impact stuff for about 4-6 weeks, that's the only thing that gets rid of shin splints if you're already that far along. Next, take my advice if you don't want to suck at running. You need to learn a new stride cadence. You're feet are hitting the ground hard, no matter your form, when you're not as close to a cadence of 180 RPM as you can be and with yourself as a beginning runner your stride is 135-145. I'd put money on it. Next, you'll want to work on form and work on long, LOW, heart rate runs for a couple weeks. <135bpm. Again, with you being a new runner and trying to run at 180rpm w/ a heart rate that low, you are going to be running REDICULOUSLY slow but don't give up. That improves over time and I bet by the end of the 2 weeks, you'll see a very good difference in your running, stamina, and your legs will be gone of the splints forever because you'll be running right. But what do I know, I've run 13 miles in the last 3 days and not too long ago I was just....like....you. I was going to post something similar. I'm willing to bet OP is a heel striker. I was the same way, couldn't get past 3 miles without my shins feeling like they were going to explode. After consciously shortening my stride and hitting with the ball/midfoot, I can now run until it's my body that gives out. Oh, and if you do change, your calves will be on fire for the first 2-3 months of running.
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Bane of my existence. Day 4 of running with a buddy of mine and I'm in some serious pain. Powered through it on today's run, but it's a little rough right now. What does the hive say about this? Just power through them and it'll get better??? If you want irreparable damage, sure. Or you can do some foam rolling and build UP to the running so your muscles, joints, and bone can take the new impact. |
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I was going to post something similar. I'm willing to bet OP is a heel striker. I was the same way, couldn't get past 3 miles without my shins feeling like they were going to explode. After consciously shortening my stride and hitting with the ball/midfoot, I can now run until it's my body that gives out. Oh, and if you do change, your calves will be on fire for the first 2-3 months of running. Quoted:
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Bane of my existence. Day 4 of running with a buddy of mine and I'm in some serious pain. Powered through it on today's run, but it's a little rough right now. What does the hive say about this? Just power through them and it'll get better??? First, you need to get away from leg impact stuff for about 4-6 weeks, that's the only thing that gets rid of shin splints if you're already that far along. Next, take my advice if you don't want to suck at running. You need to learn a new stride cadence. You're feet are hitting the ground hard, no matter your form, when you're not as close to a cadence of 180 RPM as you can be and with yourself as a beginning runner your stride is 135-145. I'd put money on it. Next, you'll want to work on form and work on long, LOW, heart rate runs for a couple weeks. <135bpm. Again, with you being a new runner and trying to run at 180rpm w/ a heart rate that low, you are going to be running REDICULOUSLY slow but don't give up. That improves over time and I bet by the end of the 2 weeks, you'll see a very good difference in your running, stamina, and your legs will be gone of the splints forever because you'll be running right. But what do I know, I've run 13 miles in the last 3 days and not too long ago I was just....like....you. I was going to post something similar. I'm willing to bet OP is a heel striker. I was the same way, couldn't get past 3 miles without my shins feeling like they were going to explode. After consciously shortening my stride and hitting with the ball/midfoot, I can now run until it's my body that gives out. Oh, and if you do change, your calves will be on fire for the first 2-3 months of running. My buddy was telling me to switch it up - I usually do run on my ball/midfoot but switched it mid-run and started heel. So it seems ball/midfoot is better form? |
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Come to Florida and train me.
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Bane of my existence. Day 4 of running with a buddy of mine and I'm in some serious pain. Powered through it on today's run, but it's a little rough right now. What does the hive say about this? Just power through them and it'll get better??? First, you need to get away from leg impact stuff for about 4-6 weeks, that's the only thing that gets rid of shin splints if you're already that far along. Next, take my advice if you don't want to suck at running. You need to learn a new stride cadence. You're feet are hitting the ground hard, no matter your form, when you're not as close to a cadence of 180 RPM as you can be and with yourself as a beginning runner your stride is 135-145. I'd put money on it. Next, you'll want to work on form and work on long, LOW, heart rate runs for a couple weeks. <135bpm. Again, with you being a new runner and trying to run at 180rpm w/ a heart rate that low, you are going to be running REDICULOUSLY slow but don't give up. That improves over time and I bet by the end of the 2 weeks, you'll see a very good difference in your running, stamina, and your legs will be gone of the splints forever because you'll be running right. But what do I know, I've run 13 miles in the last 3 days and not too long ago I was just....like....you. Come to Florida and train me.
Ridiculously? |
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The term shin splint is somewhat amorphous. The pain can be tied to a number of factors.
These have worked great for me Compression sleeve I have chronic intermittent claudication in my calves, primarily my left one, from too many years of beating the shit out of my myself with heavy rucksacks and long runs. I tried these about a year ago and now have somewhat of a new lease on my legs. Just did a a few weeks in the mountains of N. GA and NC and had zero problems with my legs. My understanding is that these compression sleeves also assist with shin splints as well. |
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I’ve had shin splints BAD before, and the best solution for me was ice massages.
I’d take paper cups, fill them half way with water, and freeze them. Once I had a solid piece of ice, I’d tear the top half of the cup off and start rubbing the area of my shins that hurt with the ice. I’d move up and down slowly, pressing the ice against my skin for 10-15 minutes as it melted. Another method I’ve used is to crush up about 8-10 aspirin tablets, add enough water to make a pasty solution, and rub that on my legs for about 10 minutes. YMMV, but that (along with rest) did the trick for me. |
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If you're using ice to reduce the inflammation, 800mg of ibuprofen will go a long way. That said, you're not treating the cause, just hiding the symptoms.
Use a foam roller to stretch the muscle and it gets oxygen down into them. Again, take the advice here and build UP to that level of running, SLOWLY. And do pick one running style. Being sloppy at both will wreck your legs. I would take a few weeks off of no running just to make sure your body is recovered. Just do long walks in the interim. |
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I actually did go to a running shoe store and they taped me running to see what type of arch I need and fitted me for shoes. The ones I have right DID help, but now I'm trying to really push myself and build up my tolerance/stamina. Guess that's probably my problem. Quoted:
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Buy some good new running shoes. They should be expensive and made for running. Your splints will go away. I actually did go to a running shoe store and they taped me running to see what type of arch I need and fitted me for shoes. The ones I have right DID help, but now I'm trying to really push myself and build up my tolerance/stamina. Guess that's probably my problem. Don't overtrain. I run 2-3 times a week. Also stretch mid-way into your run. Start off slow. Like real slow. Think of it as just faster than walking for a half mile. Also at some point in your run preferably around the middle, just flat out sprint for 100 yds or so. |
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Got shin splints bad when I first started running. Got a pair of real running shoes and changed my stride.
It is always bad form to be a heel striker. That's obvious when you look at the body mechanics. When heal striking, your foot extends in front of your body. Your shin muscles then are under tension holding your foot/toes up. When your heel strikes the ground, the foot will snap down tearing at the shin muscles trying to hold up your foot...and that's a big reason people get shin splints. Not only that, heel striking gives no cushion to knees and hips. Its also an inefficient way to run...every stride with the foot in front of the body is like slamming on the brakes. Don't try to gain speed by lengthening stride. Beginner runners should forget about speed until they have their endurance down.. |
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My buddy was telling me to switch it up - I usually do run on my ball/midfoot but switched it mid-run and started heel. So it seems ball/midfoot is better form? Quoted:
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Bane of my existence. Day 4 of running with a buddy of mine and I'm in some serious pain. Powered through it on today's run, but it's a little rough right now. What does the hive say about this? Just power through them and it'll get better??? First, you need to get away from leg impact stuff for about 4-6 weeks, that's the only thing that gets rid of shin splints if you're already that far along. Next, take my advice if you don't want to suck at running. You need to learn a new stride cadence. You're feet are hitting the ground hard, no matter your form, when you're not as close to a cadence of 180 RPM as you can be and with yourself as a beginning runner your stride is 135-145. I'd put money on it. Next, you'll want to work on form and work on long, LOW, heart rate runs for a couple weeks. <135bpm. Again, with you being a new runner and trying to run at 180rpm w/ a heart rate that low, you are going to be running REDICULOUSLY slow but don't give up. That improves over time and I bet by the end of the 2 weeks, you'll see a very good difference in your running, stamina, and your legs will be gone of the splints forever because you'll be running right. But what do I know, I've run 13 miles in the last 3 days and not too long ago I was just....like....you. I was going to post something similar. I'm willing to bet OP is a heel striker. I was the same way, couldn't get past 3 miles without my shins feeling like they were going to explode. After consciously shortening my stride and hitting with the ball/midfoot, I can now run until it's my body that gives out. Oh, and if you do change, your calves will be on fire for the first 2-3 months of running. My buddy was telling me to switch it up - I usually do run on my ball/midfoot but switched it mid-run and started heel. So it seems ball/midfoot is better form? The easiest and best way to learn foot strike is to practice running at a 180rpm cadence. And although heel striking isn't the best thing the most common problem it's overstriding + heel strike that causes the shinsplints. But overstriding no matter your form causes yourself to land harder than if you maintained the same pace with 180 cadence. |
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Got shin splints bad when I first started running. Got a pair of real running shoes and changed my stride. It is always bad form to be a heel striker. That's obvious when you look at the body mechanics. When heal striking, your foot extends in front of your body. Your shin muscles then are under tension holding your foot/toes up. When your heel strikes the ground, the foot will snap down tearing at the shin muscles trying to hold up your foot...and that's a big reason people get shin splints. Not only that, heel striking gives no cushion to knees and hips. Its also an inefficient way to run...every stride with the foot in front of the body is like slamming on the brakes. Don't try to gain speed by lengthening stride. Beginner runners should forget about speed until they have their endurance down.. Heel to toe is how all the world class athletes have been and continue to do it. Practice your stride. You should have a heel to toe roll so the impact is evenly distributed and you don't have the hard strike plus it helps with momentum. I'm hoping that's what you mean? |
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Some good tips so far:
-good shoes (change out every 3-6 months, depending on activity) -mix up routine -stretch the area -don't "power thru it' or you'll develop stress fractures. I'll add to mix up cardio on a low impact machine like an eliptical machine if you have access to one. Any gym should have one even a typical apartment gym. and, listen to your feet while you're running. If you're stomping or feet are dragging a lot, you need to work on your stride. Longer strides are better than "shuffling". |
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Yeah, I was fitted for these new running shoes. Did help when I picked up running awhile back, but now it's just considerably more. Quoted:
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I'm not a runner, but I had a bout with shin splints some years back. A new pair of work boots got mine to go away. You might try a new/better/different type of running shoe and see if that helps. Yeah, I was fitted for these new running shoes. Did help when I picked up running awhile back, but now it's just considerably more. My suggestion is to try a pair of these and learn more about natural form running. |
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I used to get bad shin splints too, and you may be too far along, but try this stretch. http://www.drnickcampos.com/health-newsletter/Los%20Angeles%20Chiropractic--shin%20splints.jpg If that doesn't work, then you need to ice/rest (I would say a week). Don't rush it otherwise it will come right back. That just made everything stiff.
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Quoted: Bane of my existence. Day 4 of running with a buddy of mine and I'm in some serious pain. Powered through it on today's run, but it's a little rough right now. What does the hive say about this? Just power through them and it'll get better??? After about 6 months into running I developed a bad case on my inner right shin. New running shoes & actually focusing on running w/my toes pointed more straight ahead than out (reduces the stress on the inner shin bone/muscle) along with RICE (a day of Rest, Ice, Compression, Elevation) for a month or so & I powered thru it. They don't bother me any more at all. as always,, YMMV
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Quoted: The term shin splint is somewhat amorphous. The pain can be tied to a number of factors. These have worked great for me Compression sleeve I have chronic intermittent claudication in my calves, primarily my left one, from too many years of beating the shit out of my myself with heavy rucksacks and long runs. I tried these about a year ago and now have somewhat of a new lease on my legs. Just did a a few weeks in the mountains of N. GA and NC and had zero problems with my legs. My understanding is that these compression sleeves also assist with shin splints as well. I wear those as well and they are wonderful. Stretch, change stride, have good equipment.
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Use a ball, someone already mentioned a golf ball, but I found I had to start with a tennis ball, move to a softball, then baseball, then golf ball. Use it to stretch the bottom of your foot, roll around on the ball and get the bottom stretched really well, then massage the calf.
It works well and works fast. If I feel a bit of shin splints starting I go back to stretching the bottom of the foot and it goes away. If I keep stretching, I have no trouble. If its really bad now plan on taking a few days off and stretching as long as your feet can take it each day, you'll be running again in a week. |
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decades of running, never had this and can't imagine what it would feel like? Well, if you ran on a regular basis since childhood you most likely won't. OP I believe just started back to running. Usually its people who start running for exercise who develop the splits. Feels like a pulled muscle/taking a good hit to your shin with the next day tenderness. |
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In terms of running technique, there is one tip that seem to work the best with our patients. Shorten your stride length. Not saying you should run in short strides but make it shorter than what you currently do.
Start from there. ETA: There is nothing wrong with a heel striker, as long as it's not a hard heel strike which usually comes with longer strides. |
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Heel to toe is how all the world class athletes have been and continue to do it. Practice your stride. You should have a heel to toe roll so the impact is evenly distributed and you don't have the hard strike plus it helps with momentum. I'm hoping that's what you mean? Quoted:
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Got shin splints bad when I first started running. Got a pair of real running shoes and changed my stride. It is always bad form to be a heel striker. That's obvious when you look at the body mechanics. When heal striking, your foot extends in front of your body. Your shin muscles then are under tension holding your foot/toes up. When your heel strikes the ground, the foot will snap down tearing at the shin muscles trying to hold up your foot...and that's a big reason people get shin splints. Not only that, heel striking gives no cushion to knees and hips. Its also an inefficient way to run...every stride with the foot in front of the body is like slamming on the brakes. Don't try to gain speed by lengthening stride. Beginner runners should forget about speed until they have their endurance down.. Heel to toe is how all the world class athletes have been and continue to do it. Practice your stride. You should have a heel to toe roll so the impact is evenly distributed and you don't have the hard strike plus it helps with momentum. I'm hoping that's what you mean? While this is true, those world class athletes have had thousands of hours of coached instruction. Drills to correctly lengthen your stride are best left to someone who trains Olympians. |
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I'm not a runner, but I had a bout with shin splints some years back. A new pair of work boots got mine to go away. You might try a new/better/different type of running shoe and see if that helps. This guy points out the easiest solution. It might be a good time for custom orthotics, you can get some pretty awesome insoles. Depending on what insurance company or policy you have they probably won't cost you anything either. 1 pair a year or something like that. How often do you replace your shoes? Do you rotate them? It is recommended that you rotate them, ideally have two pair and use them every other day. I was walking 5 miles a day and would wear out a pair of running shoes in 45 days. 6'3" and 280, pretty brutal on footwear. |
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Quoted: Buy some good new running shoes. They should be expensive and made for running. Your splints will go away. They didn't help me much. Even on an indoor rubber track after about 1/4 mile it feels like someone is taking a golf club and smacking each shin every time a foot hits the ground. I've stretched, I've iced, I got new shoes, I changed my running form and nothing has ever made them go away.
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