I’ve been getting horrible shin splints lately. It used to be that I’d just get shin splints for an hour or two after running but now its more frequent. For example, last night I was working on my starts for the 100 meter sprint, I’d only run the first 10 meters or so and my shins (as well as ankles) are still sore. I stretch my calves, however, I haven’t been doing much specific calf training lately (I’ve been doing mostly oly. lifts). Any advice would be very much appreciated.
Well… I’m no distance runner, but I do it for my 30 minutes of cardio. Some things that have helped me are…
I got some New Balance 1220 shoes. I’m not exactly sure how long shoes are supposed to last, but high end running shoes are a must for me. The cushiness doesn’t last long either.
See if you can’t find a track to run on that is made of recycled shoes. The painted rubber tracks that most schools have now. Those add extra cush for me. Otherwise, try to stay off paved roads. Grass is nice too (watch for ankle twisters).
massage with alcohol after your workouts as well as work the front of the shins by doing toe raises. the easiest way is to sit down and attach a pulley connection to the toes and move the toes all the way down and up like in a calf raise. it will help balance out the muscles. i used to get shin splints too when i ran track. laters pk
Get new shoes. Running shoes go bad very quickly. For me, a good pair of running shoes makes all the difference in the world.
I used to sell shoes, and sold hundreds to marathon runners. I also worked next to a few, and ran sprint distances myself. Running shoes last about 6 months (or 3 for a marathoner in training). I forget the km (or mile) value, but the monthly estimate is a good guide.
I used to get shin splints during training as well. Stretch your shin muscles as much as possible. Post workout icing works wonders. Also, if you can, try running on softer surfaces like FLAT grass (no bumpy gaping holes), or a rubberized track. When I used to road train (or indoor concrete) at the beginning of seasons I’d get them bad (along with the rest of my teammates). They’re a real bitch.
pk is right… weak anterior tibialis is one cause for shin splints.
foot flexion exercises shall strengthen this muscle and thus reduce the occurence of shin splints.
good luck man, i’ve been there and boy do shin splints suck
I think this has been covered here before but, along with all the advice you’ve recieved, i’m going to add some/re-iterate others.
Shin splints are almost always caused a combination of 1) to much mileage on 2) to hard a surface with 3) bad shoes 4) too soon!
All the massaging and toe raises and so forth are great, but one of the first things you should do IMMEDIATALY following your running work is to ice the crap out of your lower legs. You sold shoes, so you don’t need advice there, but I will add that you should walk around(daily wear) your running shoes. Also, go to CVS or whatever and get yourself some over the counter orthotics, Dr. Scholls has a good set for “sports”.
so, to recap
Ice, often and as much as you can stand it till symptoms subside
new shoes, and don’t use your daily walking around/workout shoes as your running shoes.
OTC orthotics can make a world of difference, particularly if you have medial shin splints(hurt on the inside, not the outside of shin bone) that are common from pronation.
all those toe raise excercises and stretching.
ibuprofen really helps, but be careful as it can actually mask symptoms(you think you’re healed and you aren’t).