I just started getting shin splints?

Question

I started running 3 weeks ago and just started getting shin splints. I am not running too much, so I don't think that is it. Does anyone know where they come from, and how I can stop/prevent them?

Answer 1

Shin splints are extremely common in new runners.  To a certain extent, you can run through them and they will go away as your body adjusts to the stress of running.  As long as the pain isn't extreme, it's ok to run with shin splints.  If the pain worsens, take a day or two off.  If a few days off doesn't help the pain, then see a doc.

Make sure you stretch before you run.  When you're done running, ice your shins as soon as possible.  You can also try taping your shins.  After running, you can also take an anti-inflammatory like Aleve or Advil.  Just don't use the drugs as a crutch to get through a run (bad shin splints can progress to stress fractures, so if it hurts bad enough that you need meds, you're in danger of hurting yourself and shouldn't run).

Also try to avoid running on concrete (it's about the hardest surface you can get).  Asphalt is better.  Even better is a cushioned running track or a dirt trail.  Level ground is best.

Don't increase your distances until you beat the shin splints and your legs adjust.

Shin pain on the inside of the leg is called medial shin splints.  Those are often associated with overpronation.  They can be prevented or helped by using the proper type of running shoe.  Usually a shoe with more stability or motion control.

Shin pain on the outside or front of the leg is more associated with pounding; make sure you have high quality cushioned shoes.

(If shin splints come back it's often a sign that you need to get new shoes.  Running shoes last about 400-500 miles.)

Answer 2

Right, Im not a doctor but i am speaking from experience. Shin splints does not exist, it is an umberella word for many conditions of the shin! Actual 'shin splint' are micro fractures of the tibia and fibula, and can only be sorted with complete rest up to 6 months! What i had was Chronic compatment syndrome (CCD) this is a condition where the mucsle in my lower leg got too big for the compartments that house the actual muscle fibres. This does not go away and can only be resoved i beleive with surgery! Have you had a doctor look at you and tell you exactly what is wrong? If not i highly suggest you go and get it checked out!

Hope this helps!

Answer 3

They're common for beginners.

Make sure you've been fitted for proper running shoes.

Make sure you're not running too hard (beyond "conversational pace") when you do run.

Ensure you're using correct form -- pushing too much off the forefoot (and/or overstriding) is a common cause. (You can look into Chi Running for more about correct form.)

Generally try to relax your lower legs at all times and take walk breaks as you need to. Some beginners also do a walking program for an extended period to get their body accustomed to the "pounding" before they move to running. If you haven't simply walked to get your body used to things, you may want to do that for at least a few weeks before running nonstop.

Answer 4

While all okay answers, my suggestion is get a dard or something to train dorsiflexion of the ankle.  Sure theres various reasons to get pain in your shins you you probably dont have fractures.  If your going to continue running try getting a dard.  Your tibialis anterior is probably weak which is the muscle your going to train with dorsiflexion.  I started using one eliminated the pain in about a weel.  I think the strength ratio is suposed to be 1:3.  So what you can do with a calf raise(plantar flexion) you should be able to do 1/3rd in dorsiflexion(raising ankle).  DARDS are pretty expencive for that they are around 80 bucks.  You could probably get creative and make something for pennies.  You dont need much weight.  Could be something serious like stress fractures, but my guess is your not going to quit right away so give the dorsiflexion a shot

Answer 5

shint splints occur when you're doing too much in a short time. they're hairline fractures in the shin bone. i had it in my track days also. only way stop the pain is to rest for a few months. do light jogging only until you feel that you can do more without any pain. train progressively. also, get those ankle guards that come up to one third or halfway of your shin. they provide some comfort and support if you really need to run. but rest is still the best.