Shin splint right before 5K- what should I do?
Hi there,
Just a quick background, I run at least 3 times a week, ranging from 3-6 mile runs. I usually run on a paved trail, sometimes dirt. I have been running like this for about 5 months. I have had shin splints before (in high school track) and know that the best way to "heal them" (or keep them from turning into stress fractures) is to rest, and ice them.
My husband & I are running our first 5K this Sunday, and we have raised a lot of money and there is no way I am not running it 
My left shin started hurting at the end of last week. I did a 3+ mile run on Monday, and that's when I realized it is surely a shin splint. So I took yesterday off (did weights) and did the stationary bike today.
I should do a run on Friday so I am still on track for the race, but should I skip it as to not irritate the shin splint? Then just take a couple Iburoufen before the race?
Any words of advice are welcome!
Thanks 
poor thing! Well, from athlete to athlete! Firs tlet's start with the shoes? Are you running in the right shoes for your feet? I was a bad over pronator throughout my track career and had to stick with asics with the duo-max stuff on the soles. It could be the shoes and that can simple be solved, by the proper foot gear.
Next, if you think it would be best to rest before the big event, then you can always get your cardio up and steady doing another form. IF there is an indoor pool you can go to..you and your husband can do water sprints or you can do a mile in the pool. You want to make sure your cardio is maximum before the event. If not, try the stationary bike, or elliptical. Both are low impact on shin splints.
What I used to do was run through, it but at 24 years old, i have this nasty popcorn noise in my knees when i go down the stairs! But I used to use 800 Ibuprophen and some Tiger balm on the sore spots. Tiger's Balm acts like icy hot, but is a bit more pure in it's ingredients. You can pick it up from Whole Foods, or an asian market. It will send a warm/chilling sensation to the spot and that feeling alone will keep your mind off hte pain, but it will soothe the irritated area until you can get off your feet. In your condition...after the 5k! Try rubbing the balm on your shins before the run and put some soccer type socks on to keep the heat localized. This has worked for me in the past, and sometimes we'd use it if wee had long runs and put it on our quads, to lessen the pain of those muscles too.
Whatever you choose...dont quit now! You've worked so hard! and kudos to you are do a heck of a job! Good luck!
ice ice ice. if the event is friday take off until then!!then ice after and keep resting.
how are your shoes??
But really, my first instinct on shin splints is to wonder whether your foot strike is okay (never heel first) and whether your shoes are offering your legs enough absorbtion.
Do your feet slap the ground when you run or are you as quiet as a cat?
ooh! good replies. thanks!
didn't think too much about the shoes, although my husband totally got professionally fitted for the type of shoes he needs a year or so ago- because he over pronates. My shoes aren't that old, and they don't look that worn on the bottoms. However, they were just chosen off the shelf b/c they felt comfortable.
I never bothered wondering about the perfect shoe because i haven't had any problems in the last few years. ha. stupid me. I should FOR SURE check it out.
Also, never heard about not walking in the same shoes, I do EVERYTHING working-out related in those shoes. Take the dogs for long walks, weight lift, etc. I guess i should have a pair of "just running" shoes, and keep these old ones for the other activities.
Ok- so just asked husband how I sound when I run (we run together) and apparantly he has been VERY observant but never said anything! He said I do slap the ground. He also said that it looks like I run on the insides of my feet because since my knees are kind of close together, my feet are trying to compensate and not be so close together running. Does any of this make sense
My upper leg bones (femur) turn in a little bit (a problem since I was younger, I used to do that sitting on the ground thing where both legs are bent and facing out on both sides of me- because i couldn't sit criss-cross applesauce!) but from the knees down my bones are straight. I'm guessing this is an issue.
Ahh, getting older is annoying- you have to start figuring out all the quirks of your body! I'm guessing the best thing for me to do is go to a professional running shop where they can check me out :)
There are some really fast, really happy heel-strikers out there, but you might want to consider learning to land on your mid-or-forefoot; the shock is much less to your legs and back.
Also, if you're doing everything in your shoes, they have a ton of mileage on them other than running -- and they've been subject to pressure from different activities. The support to your feet is probably comprimised by this.
Yup. Running shoes should ONLY be for running.
please don't run through shin splints. I speak as someone who used to run with mild injuries and learned what happens. If you rest, it heals quickly. If you run through it, it gets worse, and takes weeks to heal.
If it still hurts on race day, don't race. There will be other races. It's not worth messing yourself up for a long time and getting really deconditioned.
Shin splints are a runners' worst nightmare. You have received a lot of good advice, but one thing that I've done for athletes (working as an athletic trainer), is to tape up your shins the day of the event. Shin splints hurt because the muscle is pulling away from the bone and causing the pain.
I found a website that shows how to tape your shin, depending on where your pain is. (This is key -- make sure you choose the correct diagram). You will use only athletic tape -- no pre-wrap -- because if you use pre-wrap, the tape will slip and render it useless. Taping will not cure all the pain, but in the athletes that I've worked with, it helps somewhat. Also, don't try to do it yourself. Have your husband tape you up while you are standing on a table or chair.
http://www.richwoodstrack.com/Injuries/shin_s plint_taping.htm
Now, for prevention. Most shin splints are caused because the muscles over and around the tibia and fibula (the muscles around your shin) are weak. To strengthen this muscle, do toe raises (You can do these standing up or sitting down with your legs at a 90 degree angle. Lift up your toes as high as you can, keeping your heels on the ground.)
As has been mentioned in other replies, make sure you have good shoes and ice like crazy for at least a few days. (A good way to ice shin splints is to fill up a paper cup about half-way, freeze it, then peel off the bottom half of the cup to expose the ice. That way you can hold on to the upper end of the cup without freezing your hand off.)
My son plays select soccer and he had a shin splint and I took him to a sport related doctor. This is what she recomended: 1.)Ice the area before the game. I put ice in small paper cups, put them in the freezer and then rub it until it is all melted. 2.) wrap it. A nurse or a trainer tapes the feet so you won't feel as bad when you run. It is a simple proceedure but you have to have someone show you how it is done the first time. 3.) Get a pair of "superfeet".They come in different colors and some have extra padding under them and some have a longer back (the orange ones and the pink ones are good for soccer) but the green ones are good for running. They sell them at REI but if you check their website they will tell you where the nearest place to get them is. Here is the website:www.superfeet.com ....I am going to find out if I can invest in this company because so many people benefited from these insoles! They are about $30 to $35 and people who use it swear by them. Good luck in your race.
As a former fitness instructor and runner, I'm very familiar with shin splints. In my case, it was caused by one of two things (1) running "on my toes" - putting too much of the load on my forefoot, and (2) running on an incline. I had to learn to run with a heel, toe, heel, toe motion, especially important on inclines. I also did heel drops and heel raises (standing on a stair or box) before running.
And RICE - Rest, Ice, Compression, Elevation will help resolve the problem. I've had medical professionals tell me not to use heat initially, but rather ice packs. Heat can be added after several days. An anti-inflammatory like Advil or Tylenol will help get through race day.
Good Luck!
I didn't take the time to read every response but I thought I'd put my two cents in. btw, I'm no physiologist or doc or anything.
I used to get shin splints really terribly and I too know the best way to heal is to rest. but thats not always an option. (think job or performance, or in your case, there's no f*ng way) when that happened I did a weird thing. it works to dull the pain tho. of course, ibuprofen is good, it reduces swelling. but, grab some inch thick medical tape and no joke, wrap it in circles on top of, above and below the painful area. tight! (not so tight your skin puffs at the edge or you lose blood flow obviously) there should be three inch thick circles around your legs. I swear it does dull the pain a bit. I dunno why.
good luck!
since you admitted you are not a doc, I wouldn't put your two cents even though you were trying to be helpful.
I was a collegiate runner and I must say that resting is the very best solution and NEVER EVER EVER wrap your leg is circles above and below. THE PAIN GOES AWAY BECAUSE IT IS CUTTING OFF YOUR CIRCULATION!!! The best cure is RICE and i know from personal experience that you should never run through the pain. I had stress fractures because I didn't know when to stop.
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