I started running and have problems with shin splints?

Question

hello I started running recently, not long distances but enough to cause me shin splints. I have changed shoes that are supposed to help since i over step. But still have been getting them after the 3rd day of running. any tips?

Answer 1

Yeah, Im currenlty struggling with shins too and had terrible luck with them last winter. In order to stay in good running shape I would look into water running. Also something you could look into going on the elliptical or stationary bike to get your Heart Rate up. I did that all last winter and came out in pretty good shape.

Answer 2

Is it on the inside or outside of your shin.  If it is the outside then it is a muscular problem.  Try sitting in a chair with your feet flat on the ground and begin tapping your toes why keeping your heels on the ground.  Also you can do heel walks, its just the way it sounds walk around for a minute or to on the heel of your foot.  This will strengthen your shins

If it is the inside of your shin it is most likely a bone issue and you should go to see a doctor.  You may have stress fractures

Answer 3

If you have just started, you need to condition yourself.  Try taking a day off in between runs to start with.  Also, are you getting plenty of calcium and/or magnesium?  That can help a lot, too!  Good luck!!

Answer 4

I also used to suffer terribly from shin splints.  Be careful when running through them for long periods of time because they can eventually cause severe damage!

Onto the solution. I tried corrective shoes and many top performance shoes for stability and motion control without much help.  I found the most extensive corrective shoes to limit the pain but not solve it.  The shoes with the least amount of motion control/corrective features were uncomfortable at first but in the long run helped the most and I could finally avoid shin splints by taking 1-2 days off between runs.  

The issue is with the shoes themselves.  Correcting issues with arches and oversteps with shoes only alleviates the pain to some degree.  It will actually buttress the areas of your foot that need the most work and muscle growth.  Thus, corrective shoes may actually worsen your stride and foot strikes over time because your foot will never adapt to proper techniques.  

If you really are serious about running and want to correct these issues, purchase some cheaper running shoes without massive gel heels and corrective inserts or motion control.  You will feet the impact, and thus FOOT PLACEMENT as well, when running.  The pain will begin to tell you if you are placing your foot properly or not and you will natrually begin to change your technique.

These concepts are similar to what has made barefoot running so popular.  A difficult injury from shin splints, after a near acl tear in my knee, made it impossible for me to run for about 2 years.  This was after 6 months of running through them.  I still got them every run, including bad knee pain, afterwards.  Don't make the same mistake.

P.s. Barefoot running was the only thing that fixed all pains for me.  I have never gotten a shin splint or pain in my knee/ankle since.  A pair of cheap ($50), lightweight shoes helped if you're not ready to try that. If you are, find some Vibram Five-Finger shoes and go barefoot without the scratches and pain.

Answer 5

STOP RUNNING!

Shin splints are caused by pressure on the shins( under the knee).

You can run in a few days when it gets better, but for now:

Soak your leg in a hot tub for awhile and relax.

Do this each night for a few nights until it feels better.

Answer 6

This is normal for beginner runners.  Try to shorten your stride, this will help eleviate the strain on both knees and shins.  Do some gentle stretches after your runs, and do some strengthening exercises.    After your runs, when your shins are tender, get an ice pack, gently go over your tender areas for 10-15 minutes/3X per day, take advil if needed, this will help reduce inflamation and soreness. Take rest days, recovery is just as important as training days.  Do not do too much too soon, this is often the case to new runners who are eager to run.    Vary your distances/challenges.  Sounds like you may have the right shoes for your under/over pronation, so its not your shoes.  

Run happy and train smart :)

Here's a good link for lots of information, injury prevention, gear, training, etc.:

http://www.runnersworld.com/channel/0,71...

Answer 7

If you have shin splints, your best bet is to rest for 3-4 weeks. I went running downhill in a pair of worn shoes, and got shin splints. Not running and doing low impact exercise helped them heal. After they heal, start off slow again. Don't try to overdo it, and definitely stretch.