Shin splints

Discussion in Sports & Fitness started by yellowbird • Sep 29, 2013.

  1. yellowbird

    yellowbirdMember

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    Is there any way for one to prevent getting shin splints while running? I always seem to get them, but I don't have flat feet. :/
     
  2. drpiggledy

    drpiggledyNew Member

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    Shin splints are usually the result of doing too much, too soon. A general rule of thumb is to not increase your running speed or distance by more than 10% each week.

    Good shoes are also crucial. If you can at all, get yourself to a specialist running store to get professional advice. They'll analyse your running style by filming you on a treadmill and will recommend the shoes that give you just the right support. Good running shoes are not cheap, but really, really worth it when it comes to preventing injuries.

    Make sure to warm up properly before you run, and stretch before and after each session.

    Last, try to run on grass. Running on concrete is actually really hard on the joints. Grass has much more give and will make a big difference in preventing shin splints and other injuries.
     
  3. yellowbird

    yellowbirdMember

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    Hey, thanks for all the tips. :) I'm thinking it might be the shoes, the ones I have are pretty old and I do always try to rush into things, going from running a mile a day to 4, heh. I'll work on pacing myself a little better. >.<
     
  4. caparica007

    caparica007Banned

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    Shoes are really important, I was using regular tennis shoes for playing tennis and my big nail went black, so I learned that I needed a bigger size to play. I totally agree with drpiggledy too, we need to slowly increase our efforts.
     
  5. clairebeautiful

    clairebeautifulActive Member

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    Shin splints are almost directly a result of bad shoes, in my experience.

    My two rules of thumb for running shoes are as follows:

    1. Never buy a pair of shoes that isn't at least $100 originally (the higher the better, usually). I definitely buy shoes on sale, or purchase the previous year's model right when the newest model comes out. As long as the original price was above $100, the shoes are usually good enough.
    2. Shoes need to be replaced every 500 miles. Completely. Don't wear them at all, not even as your bum around the house shoes. Wearing warn out shoes is the quickest way to give yourself knee, hip, and back pain.
    3. Insoles: I don't have flat feet either. Just the opposite, actually, I have high arches. I use Dr. Scholl's insoles in all my running shoes to prevent shin splints and knee pain.

    To get rid of shin splints, the best thing you can do is squats and/or walking backwards. (You need to build up the shin muscles.)

    I agree with the above poster who suggested running on grass, in so much as to say that running on concrete is really hard on your entire body. Grass is often risky for a turned ankle. I suggest finding a dirt track somewhere, or possibly switching to a treadmill while you recover. Just make sure to put it at an incline, otherwise you might as well be running downhill for the duration of your workout.
     
  6. steisehodgson

    steisehodgsonMember

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    As an athlete, I am no stranger to shin splints. I went through a stage where I suffered with them terribly. As mentioned already by others on here, your choice of footwear is extremely important. You need to have running shoes that have enough support in them to protect your legs from the shock that is created when your foot strikes the ground. There are tons of good brands that make quality running shoes, but one I've always stuck with is Asics. Again mentioned already by others, running on softer surfaces is something that can help with shin splints, however from experience I know it is not always possible to run on such surfaces and you may need to run on harder ones like concrete. I found a product that really helped me with my shin splints, and that is these:

    Log In



    They help to support the whole of your lower leg a great deal by slightly compressing it. Not only did they help prevent me from getting shin splints, they also helped with the pain a great deal when I already had them. I also went through physiotherapy, and the woman I saw really helped, although this was a very expensive choice at £25 an hour.