Lately, I’ve been upping my running in preparation for my two races in April. As I’ve started to run further and more frequently, I’ve unfortunately had an annoying companion on my runs: shin splints. The Mayo Clinic says:
If you have shin splints, you may notice:
- Tenderness, soreness or pain along the inner part of your lower leg
- Mild swelling in your lower leg
At first, the pain may stop when you stop running or exercising. Eventually, however, the pain may be continuous.
Yep, pretty much. If you are a runner, chances are you’ve experienced the frustrating pain of shin splints. Certainly all pain is frustrating, but shin splints are particularly vexing because there is not much you can do besides ice and rest to improve the condition. I’m currently experiencing a dull to not-so-dull pain along my shins that is constantly present – whether I’m walking to work or sitting at my desk. I was at a bit of a loss as to what I should do in regards to my runs this week. I am due to run three times, with varying distances. I decided that I would try to get all three runs in, rather than skip them. For me, I’d rather take a few aspirin than get out of sync. Yesterday, I did my shortest run when I went to the gym last month and it wasn’t horrible. I’m a bit nervous about the next two runs, but I think if I prepare smartly (ice prior, take advil, and take it slow) I can make it.
What do you do when you are suffering from shin splints? Am I making a huge mistake by running on them?
Once you have shin splints, you have them for life is what I’ve been told… so resting them won’t make them go away so much as make them hurt less for right now. My doctors always had me ice for an hour before, stretch them (weird shin stretches) and then stretch and ice them for an hour after the run. It’s a huge time commitment, which is one of the reasons I went off running! I feel your pain girl, I feel your pain.
Yeah, I’ve had them since high school (when I ran track). Usually, they go away for awhile after a few (painful) weeks. But man, do they stink!
It will go away, but it might take a while…Maybe you can swim or bike?
If you want to know more about it, please read: http://runningwritings.blogspot.co.uk/search?q=shin+splints.
Good luck, and keep us informed!
Thanks for the tips!
Shin splints are truly HORRIBLE!! When I was at school around the age of 16 I developed shin splints in both legs which became so bad I could hardly walk from class to class!
In the end I stopped doing all sport that involved running and took to doing swimming all year round and that was all I did to get it better- just rest and swimming.
Back then I didn’t have a clue why it happens or how to treat it but now being an osteopath I understand it much more.
The pain is caused by the Soleus muscle (the thickest of the calf muscles) pulling on the Periosteum (the sheath that covers the bone) and the Tibia causing micro stress fractures of the bone. This causes the periosteum to become inflamed causing pain.
It is all brought on by the Soleus being too tight, too much training too soon- perhaps too many miles too soon in your case, or even poor running technique such as a heavy heel strike perhaps. I’m no running expert but I would recommend you check out a website called Kinetic-Revolution.co.uk to learn more about technique.
In terms of what you can do for it now;
– rest as much as possible- perhaps even no running!
– ice the shin as often as you can up to 10 minutes each time.
– anti-inflammatories will help reduce the inflammation (just remember though that the problem is still there!)
– stretch the calves with a bent knee as opposed to a straight knee as this will target the Soleus more instead of the gastrocnemius muscle.
– foam roll your calves as much as you can!! This will help to break down the tightness in the calves. It will be very painful though but the more you do it the less painful it will become.
– maybe also go and get a sports massage if you can’t find a foam roller.
I hope that helps and I hope you manage to smash the races in April!!
Ash
This is GREAT advice! I have a love / hate relationship with foam rollers — but it’s a wonderful suggestion. Thanks for the encouragement Ashley!
Maybe this will help? http://www.runnersworld.com/injury-treatment/tape-yourself-shinsplints
oooh – I might have to try this! Thanks Neena!