[Closed] Shin splints - How do you prevent getting them?

The stretch is to stand on one leg and pull the other behind your arse, holding by your big toe and puling back into your back.

Feels great!

Doing this regularly should help. Empricially I have it less after changing from heel-strike to mid-strike. Aso having laces overtight or running in normal shoes (for a bus or whatever) makes it worse.

After or before or during the run? Fairly novice runner here

After you've showered and warmed down (works for me!). I don't bother streching pre-run, I'm sure I read it was pointless.

I'm guessing you get them less the more runs you do? As muscles strengthen and stuff.

For me, I get them more the more mileage I do (same with any other similar issues) - if you have increased your mileage quickly this may be a factor also.

Stretching should prevent it though. Make sure you feel the stretch in the correct muscle - you'll have to line your toe up right to do so.

I used to suffer from SS when I was a runnerist.  Weight is a factor.  As is ground - I stopped running on hard surfaces which helped.  And bought some super cushioned trainers, which also helped.  But I was always susceptible to it.  I found that the only sure-fire remedy was rest, and rather a lot of it (i.e. months, not weeks).

What are your running shoes like? And the only real way to treat shin splints is rest unfortunately - if you keep pushing it, you'll end up making them worse.

Edit - some good and simple advice here

I had a hard time with this when I started running. As above wait for them to heal completely first, you can't power through it.

I now stretch before and after runs - but look up some dynamic stretches. Basically warming up by doing exaggerated versions of movements you'll be doing when exercising, e.g. walking lunges, big steps. Seems to work a lot better for me than standing still and yanking my legs around like I'm in PE class.

Also while waiting for it to heal I focused on small, simple strengthening exercises for my legs and ankles. The cause of shin splints probably differs from person to person but I was also getting ankle pain with it, built up some strength by curling toes, lifting myself up on tip-toes on one foot, then stepping/jumping on stairs.

The last piece was working on my running technique, good posture and short light steps rather than big strides. One or all in combination helped me a huge amount.

^^^ Great advice - and get yourself booked in on some core strength classes (even pilates) if you are planning on running any kind of distances as they really help.

A very simple way to check if you have crap core strength is trying to stand on one foot - if you can't keep balance then your core is rubbish. And us cyclists suffer from it as we sit on our arses all day and just use our legs.

Check your shoes. I have flat feet and without proper arch support, I get terrible shin splints.

https://www.active.com/fitness/articles/5-elements-of-chi-running

This worked well for me - lean forward, shorten your stride, get your feet landing under you.

Thanks all! Yeah I'm not running through the pain. Did that last time and that really was a bad idea so every time I feel anything in my shins that vaguely hurts I tone it down a bit.

The shoes I have are a fairly decent pair of nike running shoes but I may invest in a different pair and see if that makes a difference. Ill also give the stretches a try tonight as well.

The shoes I have are a fairly decent pair of nike running shoes but I may invest in a different pair and see if that makes a difference. Ill also give the stretches a try tonight as well.

Well worth going to a decent shop and getting your gait analysed when buying shoes. If they still persist it could be worth looking at orthotics.

Ironically the only time I got shin splints was after getting my gait analysed and buying the recommended pair.  They felt great in shop and looking at the video all their logic made sense but I just couldn't get on with them. After a few months of it getting gradually worse I gave up with them.  The relief was almost instant once I found a pair that worked for me.  It's taken a bit of trial and error but I now know there are some brands of trainer that just don't work for me.

Hockey mate told me to do what he called toe dips.

Small step, enough for heels to not hit the floor (most staircases are ideal as you can hold on too) and your toes on the step. Go as low as you can and raise yourself back up.

Fully recommend trying it, its bloody murder

I got them too a couple of years ago when I decided to try running again for the first time in 20 or more years. I've recently made a few more efforts but looked on youtube first this time. This video offers some simple explanations and easy to follow advice:

I'm undecided if it is working or not. Suggests doing the stretches before in order to prepare the muscles around the shin as well as after, which I have been.

I'm currently working up toward couch to 5k week 1! Hopefully. Once a week stop on a farm track on the cycle commute home.  Yesterday did 2x45s and 4x60s jog/run efforts with roughly 1m30s of walking or stretching between each. The stretches & ankle rotations seem to help I think. It's difficult to say. It's the next day now and I've become aware of sensation in my shins at times during the day but if I do these exercises again it seems to help. Calves also definitely feeling like they've done some work (not in a cycling way).

My cardio is good through cycling to work every day and a ride most weekends. Yesterday after running and getting back on the bike to resume the commute home, it really struck me how much cycling is such a stark contrast so much more buttery smooth and efficient.

Also been doing a bit of downward dogs to stretch calves, especially the variation where you do the sort-of-cyclic-stepping motion to alternate the stretch from one calve/ankle to the other.

Ive started running barefoot on the beach. Which has massively helped sort out my running technique. Might go all in and get some barefoot shoes. Ive got some heavily cushioned asics which dont seem to be working for me. They were bought after a gait analysis.

How old are your shoes? I start getting shin splints when my shoes get old and lose their cushioning.

I used to suffer shin splints - years ago when I ran. Kept coming back.

Went to a running shop and they immediately said my shoes were too wide - they could tell from the lacing.

New shoes from a different brand and I never looked back.

Recovery time.

Just as important as exercise, often ignored.

This is like literally the opposite of weight bros skipping leg day  Hahaha

The good news is, As you are just starting out it’s probably not shin splints

I would say your calf muscles are tight and it’s causing shin pain.

Walk quickly for 5 mins to warm up then do calf stretches. I do 4 types, heel drops (use a kerb), straight back leg hips forward heel down, same again but with legs closer together, then toes up on the back of the other heel. Google it , it’s hard to describe.

build up you milage very slowly. 10% extra per week. You think you can do more but don’t.

Youve got cardio fitness from cycling but you don’t have running adaption

Ironically the only time I got shin splints was after getting my gait analysed and buying the recommended pair.

😆

I was taught an amazing simple stretch at uni by the XC captain which sorted my shin splints out immediately.

Stand with your feet shoulder-width apart, and put weight on the outside edges of your feet, lifting up the facing inside edges as far as you can.  Hold this for about 30 seconds.  Do this before you run.  Worked wonders for me.

Cheers, Rich

Sorry to address the question. Simply build training load slowly. They are an overuse injury.

Ice and nsaids if you can take them

I would avoid NSAIDs if possible - there are questions around their efficacy (and their side effects!) and some increasing evidence that NSAIDs can slow down the healing process - in particular with bones fractures.

Whilst a number of studies conclude that more research is required (twas ever thus!), personally, I would err on the side of caution with the use of of NSAIDs.