Active Community: Message List - How do I overcome shin pain?

Re: How do I overcome shin pain?

guest — Mon, 03 Jan 2011 05:26:23 GMT

I think shin discomfort is common among new runners. Ice them after a run, massage them with a tennis or lacrosse ball. I always had some shin discomfort until I shortened my stride and reached about 2 miles of nonstop running, then the legs adjusted.

Good luck.

Re: How do I overcome shin pain?

guest — Sun, 02 Jan 2011 06:01:03 GMT

Wow everyone. Thanks for all the responses, i didn't expect so many.

I can give more details based on some questions already asked. I do warm up and I do a light jog. By better shoes I mean that I went to the local running store, and had my foot properly measured and was fitted with wider shoes. They are New Balance, but good for being a beginner. It also might be worth noting that I don't get the pain anywhere near as bad if I'm using the treadmill. Outdoors seems to be where the worst pain occurs.

I don't think my stride is too long but I haven't paid much attention to it. I'm going to try that tip first and see if I can't get my stride to fix the problem. If it persists I'm going to ask for a referral from my doctor to a sports therapist and see if I can't get this under control. Thanks for all he advice everyone, very helpful.

Re: How do I overcome shin pain?

guest — Sun, 02 Jan 2011 05:40:19 GMT

I had trouble with shin pain as well. I went to Fleet Feet & was fitted for proper shoes that helped 75%. Then I found an article on active.com about stretches, I do them before & after. Rock front to back on heels then to toes. Do this about 10 times. I also put one leg behind me putting the toe on the ground and then push forward, so that the top of my shoe is reaching towards the ground & the sole of my foot is pointing up to the sky & stretch the top of my foot. I do that several times on each foot. Then on the stairs I put my toes only on the stair & push my heal towards the lower step, opposite of a calf raise. I also lift my foot & pull it up to my bottom on each side several times. Then pull one knee up to my chest, changing legs, doing this several times. A couple lunges. I also walk for the first two minutes of my run before I start running.

What I read was that shin splints are because the ligaments are not stretched properly. If you have high arches, like I do, this also contributes to shin pain if you don't have the proper support, hence the proper shoes.

Hope this helps. Happy Running.

Re: How do I overcome shin pain?

guest — Sun, 02 Jan 2011 02:21:12 GMT

I get shin splints whenever I try to increase my mileage too fast and it stays with me for several weeks. I buy self adhesive compression bandages at the local medical supply and wrap them when I run. It really helps with the pain. I also use Ice after my runs and motrin as necessary. Don't get discouraged. If you have a local sport clinic you may want to go for a consult with the trainer.

Re: How do I overcome shin pain?

guest — Sun, 02 Jan 2011 01:44:46 GMT

OK, here's a radical recomendation. Try losing the shoes entirely. Barefoot for one minute, or even for more of your walking interval will help you get stronger achilles and calves to support the extra stress of the high cadence. Focus on putting your feet down gently, with a midfoot to a forefoot landing. Barefoot walking and running helps you to achieve better form, which is how you avoid injuries. Good luck!

Look for more info over at the Barefoot Runners Society web page. They have great "starting out" plans.

Re: How do I overcome shin pain?

guest — Fri, 31 Dec 2010 18:14:06 GMT

Easy way to shorten your stride is to up your cadence (number of times your foot hits the ground). If you shoot for 90 beats per minute per foot, that will help to shorten your stride.

You can download Beat Per Minute music at www.podrunner.com or from www.motiontraxx.com. In my opinion, motiontraxx is better music, but both are good.

In order to keep the cadence up, you HAVE to shorten your stride. If you don't, you can't keep up. This will help keep your foot from getting too far out in front and keep you from landing on your heel which can cause shin and knee problems.

Re: How do I overcome shin pain?

guest — Fri, 31 Dec 2010 14:23:49 GMT

Good advice from Shorty about shortening your stride and being sure you have the right shoes. Make sure you're planting your feet under your hips: overstriding can contribute to all kinds of aches and pains. I mentioned speed because my experience with shin splints always involved faster running. It wouldn't bother me at an everyday training pace. It would only hurt when doing speed work or in a race. Also it would take some time to start - about a mile - and would go away at about three miles. So the fact that it starts immediately and is severe enough that you can't run should be of concern. That's why I mentioned compartment syndrome, though it is relativel rare. I hope you find a solution.

Len

Re: How do I overcome shin pain?

guest — Fri, 31 Dec 2010 10:12:11 GMT

I to had shin pain while running, and bought better shoes from a sproting goods store and still had the pain, I talked to the guy that got me running and he sent me to a regular runners store where they looked at my feet, mostly the arches and watched my gait while running on a treadmill then we pickid out a shoe and shin pain was gone other than normal muscle soreness. Do not know if that will work for you but it helped me. Also the lady that runs the shop , she is a marathoner, to shorten my stride when doing my runs, maybe something you can try. If he pain persist I would do like others have said and see your Doc. Hope this helps.

Shorty

Re: How do I overcome shin pain?

guest — Fri, 31 Dec 2010 09:00:06 GMT

I see that you haven't tried compression sleeves and what do you mean by "better shoes"? Do they have extra medial support?

You can also try orthotic soles.

There's more info here, think would be helpful to you..

Re: How do I overcome shin pain?

guest — Fri, 31 Dec 2010 07:48:28 GMT

Len - Compartment syndrome. hmmm. Never heard of that one. Had to google it. Thanks for mentioning it. That is one I was unfamiliar with.