How do I stop my shins from burning when I run?

Question

Im trying to exercise by running, but my shins always hurt, which discourages me from continuing... any suggestions?

Answer 1

It could be shin splints.

Besides RICE (rest, ice, compression, elevate) and ibuprofen, try jumping rope or standing with your toes on a low curb and slowly standing on your toes, going up and down.

Because shin splints are usually your muscles separating from your bone, those exercises will strengthen the muscles and help prevent and/or treat shin splints.

Finally...try not to run on concrete.

from best to worst for running...dirt, grass, asphalt, concrete.

good luck!

Answer 2

I think that's a lactic acid thing.  Try upping your protein intake.  Also try running on a softer surface - like a track or a treadmill.

Answer 3

i am pretty sure it is the ground you are running on. my suggestion is that you ran on softer course. in addition to that you should step a little gentler on that course you are running on. that way you can reduce the risk. good luck.

Answer 4

You know, I just experienced the same thing last week and I think it is definitely the surface you are running on.  Nothing you can do about that unless there is a soft track somewhere or you can use an elliptical machine.

Answer 5

Sounds like shin splints, that sucks!

I've had them continuosly for about 3 months, all through my track season. A great way to stretch and strengthen the muscle is placing both feet flat on the floor and lifting your feet up as much as you can without taking your heels off the floor, then lowering them back down. I just started doing that stretch last week and it is amazing. I must have done thousands by now.

Ice is good too. Make sure you put it right on the spot where it hurts, right after you run. I usually leave it on about 30 minutes.

Do non-impact exercises, such as biking or swimming. If you really want to run, do it on grass or turf. Not concrete!! It's really bad for your shins. Also when you run, wrap your shins from the ankle to where your calf muscle starts with pre-wrap and then athletic tape.

And if you can, rest for a week or two before running again, and start with just a few miles every day. Shin splints is caused a lot of times by overuse. Make sure you have good running shoes. You also might want to consider getting arch supports, as shin splints are also caused by overpronation (the rolling of your foot inward when you run).

Hope that helped! Good luck with getting rid of them. =)

Answer 6

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Others have said use ice, check out your shoes, change surfaces for running, all good advice!

Something else to consider which greatly alleviated the pain my daughter felt in her shins while running is something called "shin wraps."

Go to a good general sports store (here in IL we are constrained mostly to Sports Authority) and go into the wraps aisle.  There you will find elastic band and velcro wraps designed for wrapping around each lower leg, and especially the shins.  Get a pair that fit you, and try them out.

We were amazed!  Not only did my daughter's shins stop hurting, but they began healing even as she ran.

Regards,

Phil

Answer 7

sounds like shin splints, ice will be a good friend of your for the next 2 weeks. You should also take a look at your shoes and the terrain you run on. If your shoes are old think about getting a new pair with better cushioning. If you run on a hard surface such as pavement or concrete try switching it up to a softer surface to provide cushioning. When you get done running grab a pack of ice and put it on your shins for 15-20 min. Make sure you stretch out as well, I put a link below to help you out with the stretching. Good luck