shin pain and running

caaclark

So, I have been running regularly now since the summer.  Ran semi-regularly before that but not as much as the last 5/6 months.  Previously most running done on my treadmill but since Sept. when my kids went back to school I have been running outside.  So my shins have been hurting for the last couple months.  I keep thinking it will get better if I just run through it but so far--still hurting.  Any advice?  I have changed running shoes, and even alternated between elliptical, treadmill and pavement.  I would really hate to give up the pavement.  It hurts most in the beginning and by the time I run a mile it seems a little better but I can still feel it hurting.  Some nights after a run in the morning it really hurts.  That all depends on my sprint at the end.  Anyway, just looking for advice other than stopping.

Anonymous

Hey Carol! I think that most of us who run have had shin splints at least once. The first thing that you need to attend to is the shoes and it sounds like you're aware of that. Make sure, though, that the running shoes you choose are suited not only to pavement running (extra cushioning), but also specifically designed to address your foot structure and running style. That is, some of us pronate while others supinate and good running shoes can address those tendencies. A long time ago, when I did high impact aerobics on a concrete floor (), I got severe shin splints after putting arch supports in my shoes. I did this hoping they would help, but since I supinate, they made the problem worse and I suffered. Also, shoes are now made specifically for trail or track or even pavement, so be sure to check out the latest models. You might want to peruse this section of Runner's World website:  http://www.runnersworld.com/channel/0,7119,s6-240-0-0-0,00.html

Secondly, and just as important, is the strengthening of the small muscles that wrap around and support the tibia/shin, as well as the lengthening (stretching) of these following extreme usage (i.e., running). You may want to consult a trainer for specific exercises, but I can mention 2 that work for me. The first one can be done at your desk or when you're just sitting down watching TV: without locking your knees, flex your foot so that the toes reach up to the shins and hold that position, perhaps, gently releasing and squeezing back to full flexion a few times and then release. Repeat until you become aware of the muscles working and they begin to fatigue. Now stretch them by pointing your toes out or down, even assisting with your hand gently pressing on the top of the foot. Done! The second exercise requires a heavy object that you can actually wrap around or hang from the top of your foot while sitting on something high enough to allow the feet to be off the floor (kitchen counter?). I've used ankle weights, but I've heard of people placing the handle of a filled bucket (don't fill it with anything spillable!) over the top of the foot. Anyway, you add resistance and again flex the foot so that the toe tries to touch the shin. This can also be done on the floor if you have a dyna-band that can be wrapped around the foot of some heavy furniture and the top of your foot.

So those are my suggestions. Maybe someone else has more ideas. Good luck, Carol....it would be such a shame to have to give up running!

~Marin

Anonymous

I agree with Marin about the strengthening exercises for your shins and about the running shoes/how important it is to get shoes that work for you. I always had problems when I switched brand names of shoes (i.e. Adidas to Nike). When I was competing in track and field, I did lots of plyometrics and bounding drills and wore trail shoes for support and stability. But only Adidas worked for me. Maybe it is as simple as finding the right type AND brand shoe.



I suggest you go to a store that either specializes in running shoes or has a large variety of running shoes AND sales people/staff with some running knowledge. Try on as many as you can for your style of movement (i.e. excessive outward roll [supination] or inward roll [pronation] of the foot, low/no arches, etc). Don't just walk around the store, but run through the mall/street a bit (I literally do it all the time - and yes, people stare). Pay attention to how your body - not just your feet - feel when your moving. Running shoes should not have to be "broken in" before you wear them to train; if they feel uncomfortable when you try them on, they will continue to be, which isn't good for your body.



Another thing that works for me: I always replace my running shoes in twos - meaning I buy two pairs at a time. I rotate them using a different pair each day. Helps me be a bit more aware of the shoes breaking down (look at the bottoms and see how they are wearing).



Shinsplints happen when the tendons that connect the shin muscle to the tibia (shin bone) actually start to pull away from the bone and/or tear (If you run your hands along your shin bone, you can probably feel little craters and bumps). Know that they can take a long time to fully heal. To help your shins feel a bit better while your strengthening them with Marin's exercises, ice them for about 15 minutes each night or after you are done with your run. We used to fill paper cups about 3/4 with water then freeze them; when we took them out, we'd tear the top half of the cup away and give a little ice massage to the area. You can do it sitting on a couch or bed with your legs stretched out in front of you, but don't forget a towel underneath as the ice will melt rather quickly...



Hope you feel better soon )



Edited to add: I just remembered something: I had a friend whose shin pain was actually two tiny stress fractures in each leg. Have you been to your health care prof to rule out anything like that?

caaclark

Thanks girls!  You both gave me some great info.  Yes, I went to Princeton Running Company for the new shoes.  They spent tons of time with me and had me run with the shoes on before purchasing.  So, I really think my shoes are good for me. 

I will try the other suggestions.  And, stopping running is not really an option for me, psychologically.  You probably understand what I mean, right?

Yes, someone I know suggested I see a med. prof. but I really don't want to do that unless I have to.  I'm tired of doctors.

bomber410

Great advice from Felicia and FitChik.  You may want to try to run on the dirt or grass on the side of the road during that warm up period.  It may help ease the discomfort because you say it is a problem for the first mile or so.  Also be sure you are not running on concrete/cement.  It is a very unforgiving surface.  If you have the opportunity to run on trails, the surface is very comfortable, assuming you're not jumping over roots and rocks (can be fun though!).  It can be a good way to mix up your running.

The rule of thumb with training runs is to do your sprinting in the middle of your run.  Go out easy, pick it up for speed work/faster pace in the middle, and then take it down to an easier pace as you finish up. 

Good luck!

Debbie 

trigeek

Wow we have so many great resources here, let me add my humble suggestion since I am very much prone to shin splints if I do not watch it.

Here is what I have been doing in addition to strengthening exercises:

I warm up by walking for 5 minutes before each run.

After my walk/ warm up I specifically warm up the shins by tapping.

Let me try to describe: It is like tapping your foot ( keeping the heels down only the toe ) to the front, to the side.. alternate for about 20 taps 2-3 sets.

I do this on each foot before I start running, it seems to increase the blood flow to the shin and works for me to avoid shin splints.

Good luck !

roseg

I hear you about shin splints! They're the pits. I used to keep ice packs at work so I could put them on. You've done all the stuff I ever knew - professionally fitted shoes, insoles, switching surfaces, warming up, stretching out....

Don't forget to cross-train. I used to bike, figuring I should do twice the distance as running in the same amount of time. I felt like that helped my lung capacity while taking it easier on my legs.

One of the sucky things about getting old is that these little injuries don't go away like they used to. 

Not to be a Dr. whimp, but I never really thought about going in for shin splints because I always felt like they'd tell me to stop training -- which I wasn't gonna do!