How to deal with Shin Splints?

Five_Star

Five_Star

Five_Star

Associate
Joined
20 Oct 2002
Posts
1,127
Location
Redcar
I know medical advice is not allowed, what I’m asking here for advice on who would be the best to receive medical advice from or if its technique related.

I’m coming back to running after a year or so break. When I was a kid through to I finished Uni I would run 4 times a week doing 12 miles total a week, mostly trails and outside stuff on the street, treadmill in winter.

I’ve started to get back to running, its one of the things I have always enjoyed. However it seems I have been curst with shin splints although I have not had a proper medical examination. I can tell you it reduces me to not being able to take another step as it feels like somebody is injecting white hot metal into the front of my shin.

I was doing 2-3 runs a week totalling about 6 miles at the very most. All on the street.

Despite all my running as a youth (ran for Preston Harriers in Lancashire for a couple of years) I never had my gait analysed. I guess there was no need it was always comfortable and I did well. Conversely I have no idea what type of pronation I have although I’m pretty sure I’m a heel striker.

What options have other people tried, I don’t really want to bother my GP when I get back to England with this as its self-inflicted, what have others tried?

  • Doctor – Not sure they’d be of much help but they might offer advice on who to see?
  • Physio – how do I find one and what would they do?
  • Running shop – Has anyone had their running technique analysed and their foot strike pattern observed? Are new trainers the answer?
  • Personal running trainer / training? – I can afford to pay someone because I can’t go on like this but how much help would they be to get my technique improved (if that is even the issue?)

I’ve done the usual searches and it seems shin splints are a very varied sports injury that have a very personal way of being solved, I’d love to hear if anyone has successfully recovered from them.
 
Last edited:
i also have suffered from them recently and they are excrutiatingly (sp?) painful

just from my own experience

1) need to let them rest, dont keep running if you are in pain or it hasnt healed

2) get good and proper running shoes. a running shop can measure youre gait and advise you on the best type of shoes for you

3) stretching regularly, there are various good stretches for your shins

4) cold and ice packs helped me a lot

5) build up your running slowly
 
Last edited:
There isn't a huge amount you can do really once you've got them. Lots of rest, and having cold baths after running helped me.
 
I'm thankful for the advice, and I know that I'm almost certainly going to have to rest up for a while but its not the news I want to hear that I'll have to stop running just as I was getting back into it. I guess I was almost hoping for a silver bullet cure :(

I've found that ice on my shins really helps after.

I do a lot of Yoga and I'm more flexible than most but I think the cause is down to a disconnect between my calf being supple and my foot muscles that run down the front of the shin being tight.
That video looks like a good place to start, would a physiotherapist be of any additional help in this case? Can my GP provide me access to a Physio or is it a yellow pages job?

In terms of having my gait looked at and getting some decent shoes do people have any recommendations of sports shops or important things to look out for? I'm willing to travel to get this sorted and start getting better.
 
A physio is your best bet, but you can do a lot of the work yourself. Get a lacrosse/hockey/whatever ball and smash it into the painful muscle in circles while making circles with your foot for a couple of minutes.

A good physio will be able to sort you out.
 
Five_Star said:
I'm thankful for the advice, and I know that I'm almost certainly going to have to rest up for a while but its not the news I want to hear that I'll have to stop running just as I was getting back into it. I guess I was almost hoping for a silver bullet cure :(
Click to expand...
Sorry to break it like that, but I was plagued for 8 months. I had physio, and I rested. And I started slowly again, and made sure after any reasonable length runs I always had a cold bath.

I've found that ice on my shins really helps after.
Click to expand...
Yep, as with the cold bath. Helps stop the swelling.

I do a lot of Yoga and I'm more flexible than most but I think the cause is down to a disconnect between my calf being supple and my foot muscles that run down the front of the shin being tight.
Click to expand...
I do pilates and am ok flexibility wise now, but I'm not sure anyone is convinced 100% actually what shin splints is.

Can my GP provide me access to a Physio or is it a yellow pages job?
Click to expand...
Sports physio on the shins is some of the most painful I've experienced, but it works. It'll be private, not nhs.

In terms of having my gait looked at and getting some decent shoes do people have any recommendations of sports shops or important things to look out for? I'm willing to travel to get this sorted and start getting better.
Click to expand...
Can't advise on redcar I'm afraid.
 
Thanks Platypus

I wonder how much of it is just down to being older, my legs must have seen some miles over the years.

Can you advise on what I should be looking for in a good running shop that will help me analyse my style?
 
you are mental if you've not had a gait test for your running shoes - you are simply asking for trouble.

i can't even believe that you're asking "should I get a gait test" - yes, yes you should.

and you wonder why you've got "shin splints"... :rolleyes:
 
Get a gait test in a running shop to check it's not your shoes. Otherwise, for me, it was just time before I stopped getting them. Try not to land too hard on your heel either, see if you can run more on your forefeet.
 
Five_Star said:
Thanks Platypus

I wonder how much of it is just down to being older, my legs must have seen some miles over the years.

Can you advise on what I should be looking for in a good running shop that will help me analyse my style?
Click to expand...

Whilst sorting yourself out in the shoe dept is important I think your issue is that you've gone from nowt to 2-3 6miles runs a week and your legs dont like it, simples.

Rest and start working back up slowly.

As for best place for getting the correct shoes - choose a proper running shop, staffed by runners. Doesn't have to be equipped with the latest video equipped running machines either - that said if it is, there's no guarantee the staff member has actually been trained to know what they are doing. The best advice I've had is from a staff member watching me run up and down the road in various shoes. There's an UP & Running in Darlington, they are generally good and staffed by runners. Also take your current shoes if there's a wear pattern on them, a decent shop should ask to see them to be honest.

As for being older.. how old are you? Age will make recovery longer but patience is the key there. Just spotted age in your profile, a mere youngster :p
 
Last edited:
Just had my gait tested today. Turns out I guessed right that am I a mild over pronator. I thought it best to have it done as I am starting to up my mileage so didn't want injuries etc.

I went to a proper running shop (Achilles Heel in Glasgow) to get it done properly. They checked my feet first and then I walked up and down the shop a few times with different shoes on to find the best one for me. Took all of 20 mins so not a huge commitment to help prevent injuries and niggles TBH.
 
I've never had my gait tested before as I've never had need to, yes I've read about and I know why its important but as there was no problem I didn't think there was much point.

I've corrected my first post too, I meant to say I've been doing 2-3 runs per week total 6 miles, I agree 0 -> 18 miles total per week is a big increase.
As an alternative I have tried and been more successful (but by no means perfect) with running in a sprinters style just on my fore feet and doing interval training between lamppost but its not what I like.

I will certainly check out Up & Running when I'm back, I like the fact they have a area page on the main website, thats exactly the kind of place I was looking for, thanks :)

When I said about being old, I know I'm only 30 but compared to how fit I was when I was 15-18 it feels like and ice age of abuse has passed since then.
 
Five_Star said:
...

When I said about being old, I know I'm only 30 but compared to how fit I was when I was 15-18 it feels like and ice age of abuse has passed since then.
Click to expand...

Did my first half marathon when i was 16 (in about 1:35) , nearly 30 years later my PB is 12 minutes quicker, so age related excuses dont cut the mustard :p

Bit of patience and you'll be back into it. Good luck
 
i have the same problem atm, doctor wasnt very helpful and just said its something you have to work thru. been advised at the gym to try different running shoes and have a 2% incline on the treadmill to decrease the impact
 
I had them so bad i stopped mid session and sat on the ground because i could no longer walk anymore.

I then went to a podiatrist and he told me what shoes to try on and to look at buying, Showed me stretches and strengthening exercisers then went with the orthotics.

I can now run Shin splint Free Orthotic Free after following his advice.

Book your self in with a Podiatrist, its the best thing you can do if you have them :)
 
You must log in or register to reply here.
Back
Top Bottom