I noticed it’s considerably worse when I run outside on the street/sidewalk as opposed to on a treadmill. I usually run first thing in the morning so I’ve taken a few minutes to stretch my legs thinking that may be the cause but it hasn’t really helped. The only other thing I can think of is that I have flat feet.
Anyone else deal with this and have an idea on how to overcome it?
Back when I did cross-country and track, we did shin splint prevention drills each day that basically involved walking about 20m first on our toes, then 20m on our heels, then repeating both of those steps with our toes pointing in and again with our toes pointing out.
Thanks, I’ll definitely give that a shot.
I stopped running
Trying to avoid that outcome :).
I swim instead 😅
Anytime you notice shin splints you should stop running, do some of the other support exercises that are shown here and then for the next week or two you should walk instead of running.
You got to give your leg bones time to strengthen and heal after the damages the shin splints are a symptom of have happened.
When you resume to running, you should ease up for another week or two after that.
Your bones will get denser and more resistant to shin splints if you give them time to adapt.
It’s been a few weeks though which is why I’m concerned.
Sounds like you got them bad.
In that case, keep up your habit of guiding out but just walk instead of run until the shin splints heal.
You probably pushed yourself too hard too fast
Softer running surface and better/newer shoes are the usual answers. Asphalt and especially concrete are much harder than your treadmill surface so your shins are taking more shock with each strike. If you can shift some of your run to turf or natural surfaces that will help.
The other thing is to check your shoes and change them every 300-500 miles or so. A running store employee can usually watch your gait and make suggestions about the right kind of support, padding, etc for you.
I recently bought new running shoes that are pretty comfy. They helped slightly, but not enough. I’ll look into running in parks or something without concrete.
Slow single leg heel drops.
Fore foot raises with your back and butt against the wall and feet about the length of your foot away from the wall.
The above are preventative strength exercises that should be done when you aren’t currently feeling shin splint pain.
Make sure it’s not a stress fracture.
Rest and stretch the lower legs muscles.
Reduce how long and how often you run for a while after your pain stops.
Thanks for the suggestions.
I’m no expert, but for me personally, my shin splints went away immediately when I changed my running stride from heel strike to toe strike. I learned this when I tried running in minimalist shoes and the complete lack of cushion meant I would be bruising my heels. So, I stopped slamming my heels into the ground and instead land with the ball of my foot, absorbing the impact with the flex of the foot. I think of it as treating the cause rather than the symptom. It’s an adjustment, and I was a bit sore in some muscles I previously didn’t even know my foot had in there, so I had to work up to it a bit. Since I got used it though, I actually really enjoy the feeling of my feet and legs while running. I’ve also heard that the toe strike stride is less energy efficient, so apparently serious athletes never use it. If you’re running just for the exercise or for fun though, I recommend giving it a try.
First, you should stop or at least ease up on the running to give yourself time to heal. Second, work on your calves and ankle flexibility. Downward dog is a great calf stretch, try to keep your heels on the floor during the stretch. It may take some time to get there if you’re not very flexible. Third, if the pain doesn’t go away then you should see a professional to make sure you don’t have a stress fracture.
Thanks for the input, I’ll definitely try the stretch and was actually thinking of seeing a physiotherapist, might end up doing that if it doesn’t get better.
Also, side questions since you’re a mod here. Are some people shadow banned or something? I got comments in my inbox but I don’t see them actually displayed here.
It may be related to the federation between servers. No one is banned in the community.
Makes sense, thanks.
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Thanks, I’ll see if there’s some trails suitable for running in my area.
YMMV but my shin splints stopped bothering me when I started taking a Glucosamine / Chondroitin / Hyaluronic Acid supplement (solaray). Might be worth a shot, not really any downsides to trying.
Also Gastrocnemius calf and Achilles tendon stretches before sports helps me to avoid them.
