Discussion
The backstory is that I’m reasonably fit, train consistently 6 days per week made up of 3 weightlifting sessions and 3 cardio sessions - the latter typically being peloton spin classes.
Having never run much other than football when younger, I’ve signed up to my first marathon in April next year and as I’ve started to add in some running (5k max up to now) I’ve started suffering from shin splints.
I’m not making much progress in getting rid of them after the usual recommendations of rest, stretching, icing etc. I’ve got some decent Hoka trainers.
Does anyone have any experience in remedying them and any practical tips they can share?
Thanks!
Having never run much other than football when younger, I’ve signed up to my first marathon in April next year and as I’ve started to add in some running (5k max up to now) I’ve started suffering from shin splints.
I’m not making much progress in getting rid of them after the usual recommendations of rest, stretching, icing etc. I’ve got some decent Hoka trainers.
Does anyone have any experience in remedying them and any practical tips they can share?
Thanks!
I don't know if it's the overall recommendation but I personally tried loads of things and only got over them by gradually moving to a more mid/forefoot higher cadence forward leaning running style with lower drop shoes (hokas should be this). Initially I was using zero drop minimalist shoes but I'm now on 4mm drop hokas.
Needs you to do lots of calf raises, foam rolling and stretching to not get issues but helps massively. If you do it follow a plan as you can quite quickly run further than your tendons and ligaments will permit, so you have to build up much slower than you'd think (I'm talking 2k runs once or twice a week max and gradually build). My biggest issue was running too far and overdoing it then having to reset due to calf issues.
For me at least it was heel striking causing rapid extension of the muscles on the shin I think. I could only run a couple of miles without pain on the flat and got to half marathon level in maybe 8 months.
Needs you to do lots of calf raises, foam rolling and stretching to not get issues but helps massively. If you do it follow a plan as you can quite quickly run further than your tendons and ligaments will permit, so you have to build up much slower than you'd think (I'm talking 2k runs once or twice a week max and gradually build). My biggest issue was running too far and overdoing it then having to reset due to calf issues.
For me at least it was heel striking causing rapid extension of the muscles on the shin I think. I could only run a couple of miles without pain on the flat and got to half marathon level in maybe 8 months.
Hi,
I feel your pain (literally!)
I've suffered with sore shins for years and years and undergone all the treatments, ultrasound, shockwave, acupuncture etc.
I then discovered Zensah calf sleeves:-
https://www.zensah.com/products/compression-leg-sl...
These are amazing and I wear them for every run I do now whether it is a 20min jog or sprint session.
Good luck!
I feel your pain (literally!)
I've suffered with sore shins for years and years and undergone all the treatments, ultrasound, shockwave, acupuncture etc.
I then discovered Zensah calf sleeves:-
https://www.zensah.com/products/compression-leg-sl...
These are amazing and I wear them for every run I do now whether it is a 20min jog or sprint session.
Good luck!
I've suffered from these previously due to too much too soon.
Couch to 5k may sound like a basic course for someone who's already fit but I did it and can highly recommend. Like you I do weights 3x and also cardio 3x and felt I was fitter than this course but stuck with it and am fine.
It's designed for people who may not have done anything so is really progressive.
In the past I've strapped my legs, tried orthotics and all sorts. Strapping helped me but was only really masking a problem. Time off and then progressive training did it for me, plus some leg work in the gym.
Couch to 5k may sound like a basic course for someone who's already fit but I did it and can highly recommend. Like you I do weights 3x and also cardio 3x and felt I was fitter than this course but stuck with it and am fine.
It's designed for people who may not have done anything so is really progressive.
In the past I've strapped my legs, tried orthotics and all sorts. Strapping helped me but was only really masking a problem. Time off and then progressive training did it for me, plus some leg work in the gym.
This guy is an absolute goldmine of info. Helped me with shin splints, plantar fasciitis and shoulder issues in the past.
https://www.youtube.com/watch?v=Rd7GsbVH1UY
https://www.youtube.com/watch?v=Rd7GsbVH1UY
Tricky one. I’m early 50’s, always been reasonably fit, gym, cycling etc but haven’t been much of a runner for over 15 years.
I’m entering a HM in mid September - training going reasonably well - 1st 10 mile run was yesterday.
I suffered from shin splints at the beginning of my training in the spring & I’m still not sure quite how I got over it.
If your trainers, feet, socks & lubricant are all good then I think the issue is your head. Hear me out.
I think it helps when you’re not actually ‘thinking’ about what you’re doing. Could it be you’re going slightly too fast?
The correct pace seems to help me just zone out & eat the k’s up
I’m entering a HM in mid September - training going reasonably well - 1st 10 mile run was yesterday.
I suffered from shin splints at the beginning of my training in the spring & I’m still not sure quite how I got over it.
If your trainers, feet, socks & lubricant are all good then I think the issue is your head. Hear me out.
I think it helps when you’re not actually ‘thinking’ about what you’re doing. Could it be you’re going slightly too fast?
The correct pace seems to help me just zone out & eat the k’s up
Shin splints are often a function of poor biomechanics and/or muscle imbalance - one normally causes the other. Typically excessive heel striking when running or similar overload of tibialis anterior.
You can strengthen the muscle with resistance bands (ankle eversion and inversion), and also you need to keep the calves strong. However, root cause is more important. Likely from poor running style so as others have said focus on increase cadence, try for 170-180 steps per minute (use a metronome to count it) which will shorten stride length and prevent over-striding and over-heel striking.
What was really common post-lockdown was people starting to run after being inactive for a while, found they had week hip flexors and similar lack of flexibility from sitting around too much, which affects running gait from the hips downwards. This can also affect ankle and shins, so if you've been inactive for a while some proper strengthening of all of the kinetic chain would be helpful, as not all causes are obvious. A lot of physios are still kept very busy by running related issues to the knees, shins, calf and ankle.
You can strengthen the muscle with resistance bands (ankle eversion and inversion), and also you need to keep the calves strong. However, root cause is more important. Likely from poor running style so as others have said focus on increase cadence, try for 170-180 steps per minute (use a metronome to count it) which will shorten stride length and prevent over-striding and over-heel striking.
What was really common post-lockdown was people starting to run after being inactive for a while, found they had week hip flexors and similar lack of flexibility from sitting around too much, which affects running gait from the hips downwards. This can also affect ankle and shins, so if you've been inactive for a while some proper strengthening of all of the kinetic chain would be helpful, as not all causes are obvious. A lot of physios are still kept very busy by running related issues to the knees, shins, calf and ankle.
Chris340gti said:
I'm going to start running again after a long long lay off and I'm planning on doing as much as I can on grass for as long as I can manage
This is worth a look thenhttps://marathonhandbook.com/best-running-shoes-fo...
Gassing Station | Health Matters | Top of Page | What's New | My Stuff