shin splints...argh!

anyone have any great advice on how to deal with shin splints? i would love to run more but am finding that i can only handle about 5 minutes at a time anywhere between 5-6 mph (on a good day) due to horrible shin splints. any good suggestions?

Have you just started running? It's best not to up your mileage intensity too quickly. A general rule is about 10% max a week so if you run three miles, three times a week this week, you could probably go to 3.3miles three times a week next week, or 3,3,4 or something. However annoying it is to hear though, the best thing for shin splints is rest.

I am a walker currently training for a marathon.  I know all about shin splints because I had them when I first started walking.  Rest can help, but it doesn't address the problem of why you have them.  I went to a "somatic practitioner" who worked on me for 3 1-hour sessions.  There was a problem with the rotation of my hips and several of the bones in my foot were not moving properly.  He unlocked a lot of the tension in mt feet and got my hips rotating properly and I haven't had shin splints since.  I haven't had success with him for all of my ailments, but he sure helped with the shin splints.

 i don't know about the somatic practioner part but i sure would love to get rid of the shin splints...THANKS!!!!

Where are you???

rocconess: I'm in nebraska..the reason i say i don't know about the somatic practioner is because i've never heard of them around here :)

ducklingerthank: i did just recently start running. i've tried in the past but never really stayed with it. i really want to try and be consistent with it, especially now that i have someone to run with but my shin's are just killin me after a few minutes!

New runners almost invariably run landing on the ball of their foot, which causes shin splints.  Correct form is to land heel first, and then roll up to the front of the foot as you stride.  It takes time and concentration;  but it really is the cure for shin splints.  You'll need to spend the next week or two really concentrating on striking with your heel, then rolling up to the front of the foot.  If you are doing most of the running on the balls of your feet right now, this is going to take a couple of weeks of concentrating to develop the habit, but once you do, you can say goodbye to your shin splints.

Original Post by 062121:

New runners almost invariably run landing on the ball of their foot, which causes shin splints.  Correct form is to land heel first, and then roll up to the front of the foot as you stride.  It takes time and concentration;  but it really is the cure for shin splints.  You'll need to spend the next week or two really concentrating on striking with your heel, then rolling up to the front of the foot.  If you are doing most of the running on the balls of your feet right now, this is going to take a couple of weeks of concentrating to develop the habit, but once you do, you can say goodbye to your shin splints.

This ^ is BS. I was a heel striker and have had shin splints for a year today, actually. (Happy Anniversary shins)  They are finally diminishing after rest, exercise, stretching AND changing my gait to landing mid foot(not on the ball of the foot) and under my center of gravity.

Go for a run barefoot and try heel striking. It'll hurt like hell. The natural way we were designed(or evolved, if that's your thing) to run was w/o shoes(you weren't born wearing them). Now if you land mid-foot and under your center of gravity, I bet your shins will feel fine. You need to learn to be light on your feet, with a high cadence. You don't have to be barefoot to do this, though. I usually run in XC racing flats, since they have no built up heel.

Either way for your current pain you should probably take at least two weeks off no running. Icing your shins at least once a day, stretching your calves and soleus muscles multiple times a day. If you have a job that requires you to be sitting all day, you should plantar and dorsiflex your feet to keep plenty of blood flowing throughout the day. When you have time, use a resistance band to plantar and dorsiflex to strengthen the shin muscles.

My shins felt like they were glass and had been shattered after running..it hurt like hell at first. Do make sure you have proper shoes for your feet. And do exercises to strengthen the shin muscles and stretch the calves alot. One exercise that helped me the most was to sit with my legs out in front of me and point  my toes back toward me as far as I could and hold for five minutes. I did this a few times a day and it really helped. Also stretching my calf muscles by standing on a step and letting my heel drop off the edge for several seconds a few times a day. Hope this helps...I feel your pain!

When I started running, I had a burning in the front of my shins, on the outside of each leg.  I don't think it was technically shin splints, though.  In talking to my running clinic instructors, they felt it was more likely just muscles that hadn't been used and needed to be exercised (muscle name was the dorsiflexors).

The exercise they gave me was to stand with your back to a wall, and your feet about a foot in front of you.  Then tap your toes up and down 30 times fast, then 30 times slow.  You might feel the same sensation as you do when you're running.  I did, at least.  I did the exercises daily over the period of a couple weeks, and continued with my running intervals (1 minute walking, 1 to 3 minute running, depending on where I was in the running clinic program).  Eventually those issues went away.

However, I'm not a doctor, and I'm not an experienced runner.  So please use common sense and listen to your body if you choose to try exercising through this.

Clint

I used to suffer from shin splints from walking- I found the best thing was just doing calf raises afterwards- and do them pigeon toed and bull legged - it works the muscles and tendons differently.  I tend to walk with toes pointing outward so doing them pigeon toed stretched the tendons back into place. 

I am now able to walk and even run now on the treadmill.  I don't do any running on an incline strictly flat ground and will not run on any surface than dirt or treadmill where there is some "give" 

I am a relatively new runner - only a few months now.  In the past I would get terrible shin splints so my efforts at running didn't really last more than a couple weeks because the pain was excruciating.  This time around, I am not having any shin problems (knock on wood). 

Before I started running I was walking about 2-3 miles twice a week for about a month with hand weights - so I started gradually and built up to running. 

I only run two days a week (sat and sun) three miles each day, but about 1/3 of that is up a pretty steep hill (and the other way is down - whee!).  I start out walking for about 3 to 5 minutes going progressively faster until I feel ready to run.  The other five days I do an hour of cardio on the elliptical and the skier's edge or an hour of step aerobics on a 12 inch step. 

I also got new shoes, which oddly enough are walking shoes - made by Ryka (they only make shoes for women), but they are the best shoes I have ever worn, excellent support and padding.

What I think has made the difference is being in better shape from the other low impact cardio, better shoes, good warm up and varied terrain. 

Running has also upped my fitness level with the other activities. 

My 2 cents worth would be to give your legs a real rest and start again slow and build up gradually.  A decent warm up (walking) is really important.  Shoes really do make a difference and you get what you pay for. 

Good luck.

Original Post by 062121:

New runners almost invariably run landing on the ball of their foot, which causes shin splints.  Correct form is to land heel first, and then roll up to the front of the foot as you stride.  It takes time and concentration;  but it really is the cure for shin splints.  You'll need to spend the next week or two really concentrating on striking with your heel, then rolling up to the front of the foot.  If you are doing most of the running on the balls of your feet right now, this is going to take a couple of weeks of concentrating to develop the habit, but once you do, you can say goodbye to your shin splints.

Do not do this ^!  You will be off for months when you start having foot problems, plantar fasciitis, knee pain, etc.  If you are a new runner, learn to land mid-foot.  Your legs (top and bottom)  will get stronger and your feet will do what they're designed to do.

I'm very new to running also and I thought that I might be getting shin splints but am pretty sure now that it is just sore dorsiflexors. The pain is not sharp and will usually go away after a half hour or so if I can just push through it. The outside front of each shin feels like it is going to rip apart and I sometimes have to stop completely and roll my ankle inward to stretch the muscle (this is probably not wise, but it is the only thing that helps.)

I also had very bad form (it's still not so great) and had no idea what bmx419 was talking about "high cadence, landing mid foot". But I googled it and found a good, easy to understand description if anyone needs it:

http://www.perfectcondition.ltd.uk/Articles/I mproving%20running%20technique.htm

Anyway, bmx and Clint have offered some great advice that has helped me a lot. Thanks.

Original Post by logboy:

I'm very new to running also and I thought that I might be getting shin splints but am pretty sure now that it is just sore dorsiflexors. The pain is not sharp and will usually go away after a half hour or so if I can just push through it. The outside front of each shin feels like it is going to rip apart and I sometimes have to stop completely and roll my ankle inward to stretch the muscle (this is probably not wise, but it is the only thing that helps.)

I also had very bad form (it's still not so great) and had no idea what bmx419 was talking about "high cadence, landing mid foot". But I googled it and found a good, easy to understand description if anyone needs it:

http://www.perfectcondition.ltd.uk/Articles/I mproving%20running%20technique.htm

Anyway, bmx and Clint have offered some great advice that has helped me a lot. Thanks.

 That's how you should stretch it.  Also, for good info on running form look up POSE running or Chi running. Basically two companies that found a way to market proper running form, but there's a lot of free info.