Can you run with Shin splints?

Question

Ithinki have shinsplints in the inside of my right leg..i dont think it's serious but when i hurt it running mad it ache..so i'vestopped and used the ellpitical and bike for about 2 weeks while running 10-7 minutes before..yesterday i ran a whole 10 miles and myshins feel a stiff but not really any pain..am i able to run again? and at about 5-6 miles a day?

Answer 1

You could keep running, stop and stretch them if it hurts or walk it off.  You don't want it to get any worse.  Keep an eye on your shins, trust me.  Ice them right after you run and elevate them and rest them.

I've had shin splints since cross country last year, I ran with it for the remaining season until the trainer pulled the plug on my season.  In winter, I thought it was just shin splints but it was a stress fracture in my shin along with shin splints but I didn't know then so I kept running and ran into spring track.  That's when it hit me hard because practices got a lot harder.

Stretch your shins out.  If you don't have a partner sit on your heels and raise your knees, you should feel it in your shins.  Then sitting in that position flex your feet so it is as close to perpendicular to the ground.

Also strengthen your shins.  Walking on your heels work.

Answer 2

Sounds lie you need to taper off a little biy but don't bquit running completely.  Running with minoe shin splints wont hurt anything.  You will see that the pain wgoes away after you warm up.  Running with any other injury is not recomended but shin splints after a day of rest is okay.

Answer 3

Work up to it slowly, like you would after any injury.  If you re-injure it, it's going to take you even longer to heal.

Answer 4

shin splints is an old term used for most pain in the lower leg.  Usually people suffering from 'shin splints' have some compartmental syndrome in their lower leg.  the leg has 4 compartments sort of and as you train the soft tissue and muscle within each compartment swells and presses against the compartment wall; and hurts and we say we have 'shin splints'.  Simplified version, since I'm not a doctor (but I did stay at a Holiday Inn Express last night).

Can you run with them depends in part as one person said on how much it hurts.  Generally though, the best guidance is to take a few days off from any running and find an elliptical machine to train on.

After 7-10 days off, slowly, I mean slowly, bring yourself back up...no speed work, no hill training, just some slow distance miles.

The initial pain is normally caused by over training, and regularly from wrong or worn out shoes.  Get the shoes checked while you are cross training on the elliptic machine and then follow a training program to bring you up slow and easy.

Answer 5

SHIN SPLINTS HURT SO BADLY!

I am terribly sorry. I usually get shin splints from overworking out. I play basketball and lacrosse and for 2 months when the seasons semi-overlap I always get them. Just rest a little and dont overwork your muscles. I also found that it helps to get them taped.

Take medical tape and cut strips and start with one strip below your knee to your right, (looking down at your knee to the right) and pull the tape at a downward slant, (toward your ankle, to the left) but make sure you pull the tape so it's tight, because shin splints are when the tendon pulls away from the bone, so you want to stretch the tape so the tendon in againt the bone so that it heals that way. Do about 3 strips down each shin, all slanting downward. The left leg will start on the top left of you leg, (looking down at your knee to the left) and slanting downwards to the right. I hope that that makes sense.

you can also after you run ice for 15 minute intervals!  this will also help!

hope this helps!

Answer 6

No, don't run. At the slightest sign of injury I would take some time off. You do not want to be running on shin splints because I have and it only gets worse. It can turn into a stress fracture. If you can I suggest running 1-2 miles 3X a week or just rest completely. You can cross train at a low impact pace: pool running, swimming, cycling, stationary bike just to keep your fitness high.

Remember to ice, ice, ice and more ice, change your running shoes if there significantly wore out, and stretch...

Ice Massage Cup: fill a paper cup 3/4 of water and freeze it, then cut off the top and rub where ever the pain is for 10 min on and 10 min off.

Answer 7

Looking through the answers, I see a whole lot of looking how to deal with the symptoms and not looking at the cause.  

If your shoes are well worn, they may not be giving you the support that you need.  Shoes should be replaced every 500 miles.  If the pain persists, you should go to a doctor.  This may be a symptom of tendon inflammation or a stress fracture.

In most cases, shin splints are very preventable.  If you run up on your toes or run with too much heel strike, you will put tremendous stress on the shins. Instead of using the back of your legs as shock absorbers (picture glutes, hamstrings, calves -- all muscles!), you are hitting too far in front of your body which then uses the front of the legs (shins and knees take the brunt). This is going to be true whether you are a linear runner (both sprints and distance) or a multi directional (football, basketball, lacrosse, etc.)  

Try to run on the balls of the feet with the ankle at a 90 degree angle (i.e. dorsiflexed).  Keep a straight line from your leg to your head.  Some people bend at the waist either due to weaker abdominal muscles or because they are trying to lean forward.  I have found that with most people that I trained that by changing their form, they have not only lessened their shin splints, knee pain but they are running faster, going longer distances, and spending less money on expensive shoes that are trying to correct for their inefficient movements.

I have been working with athletes for over 15 years and now that I deal with more of the mechanics of movements, virtually none of my athletes have had issues with their shins.  Those that do are typically the ones that still have work to do.  I don't like taping shins because that is just going to weaken that area because the body is going to rely on the tape to do its job.

Good Luck!

Answer 8

It depends on how much they hurt.  Use your own judgment.  I would definitely ease up on the running if they hurt even a little bit, or cross-train with something low-impact on the knees like swimming or cycling.  If it hurts uncomfortably I would take a day of rest.

Just don't push yourself too hard or it may develop into something worse.