I’ve always been prone to shin splints, and they have gotten pretty bad now that I’m running regularly.
They first got bad a couple of months ago, and I thought it might be my shoes. I got new shoes and took almost a month off before running again. As soon as I started running again, they came back. I’ve been able to manage them (in other words, I can walk without limping) by icing my shins every night, and taking ibuprofen when it gets really bad.
Is there anything else I can do?
Besides what you’re doing;
Walk 10-20 yards at a time on your toes feet straight ahead, toes out, toes in, repeat 3 -5 times
Do rapid toe taps, (heels stay on the ground) 15 sec alternate feet, 3-5 times.
Get styrofoam cups, fill with water and freeze. Peel down to expose the ice and massage the shins 10-15 min 3-5 times a day if you can.
I got shin splints when I was in track in high school. Happened two years in a row. Then my third year, I was taking Japanese lessons twice a week after school and the coach let me have those days off, so I only doing 3 days of running a week. Didn’t get shin splints that year and ended up doing really well.
So, my advice would be to pull back on how often you run and then work back up to going every day again. Let your body adapt at a more reasonable pace.
When I used to get them (courtesy of playing basketball in a tile-floored gym three days a week) it helped me tremendously to wear thick athletic socks that covered up to the ankle. I would wear two pair of soccer socks pulled all the way up. Looked kinda dorky but it beat not being able to play. And I would ice down one days it got bad anyway.
I tried to do that Couch-to-5K-in-3-months thing, but the shin splints were so incredibly bad. That was months ago and I still to this day get little twinges of pain. I really want to be a runner, but that pain was so intense that I’m terrified to even try again. 
Maybe I’ll try the exercises suggested above.
Here’s a preventative measure:
Stand on the edge of a stair on the balls/front half of your feet. Slowly lower your heels below the level of the step. Slowly raise up. Go easy, and get some reps/sets of these in four to five days a week max.
You may well have given yourself hairline fractures. It happens sometimes in military boot camp - more often with women. It’s just too much running and marching for some. Bone density improves over time with regular exercise, but three months just isn’t enough (I’m betting).
I tried that and it didn’t help at all. My shin splints are just as bad as they were when I took a month off of running.
I will definitely try these exercises!
This might be a stupid question, but do you stretch before you jog?
I got shin splints the other year when I was jogging / running. When the girl started jogging with me she complained of them as well. The only solution was more stretching. Although I would always stretch beforehand, the girl was far more fastidious about it them me. Spending just a few more minutes stretching, especially the shins, was all it took.
At present I only get shin splints when I push myself too hard. Even then they only last momentarily; as if it is my body telling me that I’m not ready to go quite that far quite that fast.
Goodluck curing yourself of them, I know they are annoying.
Do your shoes wear out slightly to one side of the heel?
I did and had the shin splints and permanently strained ankles to prove it.
I had to get orthotics to get rid of them. It took a visit to a professional podiatrist and having casts taken of both feet to get the exact fit for the shoe inserts, but even though I don’t wear them any more (I spent two years with them in every day), I’ve never had the shin splints or ankle problems come back.
I had horrible shin splints in high school when I was running cross country. (coach told me to "run through it :rolleyes: ). The only thing that solved it for me was orthotics. I still use orthotics now (a different pair, though) and I haven’t had any shin splint problems since.
How much do you weigh? My brother is 6’7" and has a “husky” build. His very skinniest adult weight was 210lbs, at the end of USMC boot camp. As a regular Marine, he weighed around a healthy 230ish, and that’s apparently just too heavy to be running 6 miles a day, so he was plagued with shin splints all 5 years of service, but he ran through them anyway. There wasn’t much anybody could do for him, and he couldn’t just not run.
My advice would be to get a bike. Ibuprofen has some pretty nasty long-term side effects if you take it every day, so don’t just use that in lieu of doing anything else.
Don’t run on sidewalks. They are harder than paved streets, and definitely harder than unpaved dirt trails.
I got shin splints whenever I’d bump my running over five miles. I guess that was my body’s limit for that. As long as I kept my daily runs under five miles, I could do the occasional longer run.
It’s not as easy without a buddy, so if you’ve got a buddy willing to help stretch your shins, that would be good. After you’re warmed up, sit on the ground with your legs in front of you and have your buddy press your feet down, pointed straight ahead like in ballet, stretching your shins.
This is great advice . . . if your goal is to get hit by a car. The human body doesn’t weigh enough to notice the difference in hardness between concrete and asphalt. That’s a modern myth that has probably caused a lot of deaths. Run on the sidewalk.
Though, if a field, beach, or maintained dirt trail is available to you, those are nice places to run.
Oh c’mon. You might as well tell bicyclists to ride on the sidewalk unless their goal is to get all runned over.
There’s no modern myth about the hardness of a sidewalk vs. asphalt. Take a hammer to both and see for yourself.
Bicyclists drop like flies. A LOT of the road bikers I know have switched to mountain biking for this very reason.
Compare the impact force of a 3/4" steel hammer to the foot strike of your average jogger wearing a modern running shoe and get back to me on that one.
Car drivers drop like flies too, for heaven’s sake.
Yet you recommend running on dirt. Why? Could there be a difference in running surfaces, impact-wise? Or, you’re just afraid of cars?
From here.
Tell ya what: run wherever you want. :rolleyes:
Tell ya what, I run on the street, bike on the street, and drive on the street. Thanks. 45 years old. Still alive.
From PAINFUL personal experience (reduced to crawling down stairways on my ass, tearing up in pain) as a 250 lb guy starting to run:
Get your shoes from a RUNNING store that can analyze your gait, and compensate if you pronate/supinate your foot. Go on a weekday morning when the staff can take an hour if necessary to find the right pair. I’m not talking Foot Locker here. If they make you walk barefoot up and down the store to look at your stride, you are in the right place. This kind of store is more important for *you *than for the guy who runs three marathons a year.
Run on mown grass surfaces. Laps around a soccer field complex worked for me. Asphalt is better than concrete because it flexes more. Even minute differences in surface flexion can dramatically increase the deceleration time of your foot hitting the ground, and thus, the force exerted on your legs. Mili-seconds matter here.
Rest two days between runs.
After your run, apply a muscle soreness cream on your tibialis-anterior (shin muscle) that has the highest concentration of salycilates you can find, 20% is good. The muscle is relatively thin and close to the surface, so you will get good penetration and therapeutic effect. Apply a cold pack for 20 minutes each leg. Take 2 ibuprofen before bed that night. Continue doing this for 2 weeks after you start feeling no pain the evening of your run day.
NEVER run down hills. If you get to a hill, walk quickly down, maybe like a race-walker, but don’t run. Even if it’s just a 3 step hill.
Shoes will lose their protective cushion long before they look worn. Do not use your running shoes for other sports, walking, or hanging out. They are for running only. If the splints return after a few months of comfort, your shoes are blown. Even if they look brand spanking new. Get a new pair, your shins are worth it. Now you can wear the old ones for everyday use.
These practises made a huge difference for me, and running made a huge difference in my weight and fitness level. They are all taken from The Running Room Book on Running by John Stanton. I hope they help you. Good luck.