Shin Splint success stories required

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mohanapte

46 posts since
Mar 3, 2004

Jul 5, 2007 4:59 AM

Shin Splint success stories required

RUNNING BACKGROUND:

You may classify me as a newbie, as I have been running only since Oct 2004, slightly less than 3 years. My weekly mileage during my peak (which was before I got shin splints in Dec 2006) was about 18-20 miles per week. I am mostly an every other day (48 hour recovery) runner, and even during my peak, I have done only few back to back runs (24 or 36 hour recovery). Most of my running is on dirt pathways, asphalt etc.

I have so far run about 2187 miles since I started in Oct 2004 (yes, have been regular in maintaining a log). I am male, age 38, 175 cm, 71 kg. Significantly, I have flat feet and over pronate, hence the shoes I have used are mostly the Asics GT 2100, Asics Kayano?s and Saucony Grid Stabil MC 5. I retire shoes after 300 miles.

SHIN SPLINTS:

My first encounter with the dreaded shin splints took place in Dec 2006. My physician advised rest for about a month and prescribed NSAID?s, which seemed to work. I resumed running in Jan 2007 after a break of a month with greatly reduced mileage. Everything seemed fine till about April 2007, when the symptoms returned. I suspect I am probably guilty of increasing mileage too fast.

HOW DO I TACKLE THEM:

In between Dec 2006 till now, I read up lot on shin splints on the web and have so far ?managed? them by a combination of :

1. regular icing using paper cups filled with water
2. shin strengthinng exercises, like wall shin raises, heel drop downs etc..( http://www.pponline.co.uk/encyc/0161.htm)[/URL" target="_blank">
3. modifying my running gait, slowing down, shorter strides etc.

CURRENT STATUS:

My shins still feel mildly sore after a workout. During my peak, I used to do runs of about 1 hour each. Currently I am down to 37 minutes (my last three runs). I am continuing to ?manage? the injury as above

QUESTIONS:

1) the reduction in mileage is really bugging me, so, what is it that I should do so that I become symptom free?
2) Can forum members share their experience on how to get back to ?pre injury? mileage and in what time. I understand that it has to be a graded increase. How much should I increase the mileage per week, per run??
3) Does one become symptom free at all, or does one have to live with it?
4) What else can I do so that I ultimately get rid of this irritating problem once for all

Thanks in advance.

runnertim

273 posts since
Nov 26, 2007

1. Jul 5, 2007 6:52 PM

in response to: mohanapte

After I did Sybil 50k in April I had the worst shin splints in my legs. Got x-ray and thankfully I didn't have a stress fracture but my right leg bone was "bruised". My doctor told me to take it easy for a month.........I didn't listen. I was running before then in tremendous pain but for only 2 miles at a time. Icing only relieved pain temporarily so I stopped icing. I took advil but that didn't help much with pain either.

I started to incorporate walking/hiking about 10-20 miles a week and wore nike frees to help strengthen my feet muscles. It took me about month to recover almost fully.

Since then I have done 5 ultras without shin pain.

In my case I believe walking/hiking helped since you use leg and feet muscles differently than running. But what worked for me may not work for you. You have to keep trying different things until you find what works for you.

1. Did you get an x-ray of your legs? If you have a stress fracture you could be impairing recovery.

2. Do you walk/hike? I was told to do this by a long time runner.

3. Your shoes may not be appropriate for you. Are you a Supinator/Pronater?

I hope that may help you or at least help you find a solution. I know the excruciating pain.

nmcmurdo

31 posts since
Sep 14, 2006

2. Jul 8, 2007 5:38 PM

in response to: mohanapte

Careful management is the watchword.

Keep going with the strengthening exercises - they work eventually - but don't do them the day after a race or a speed session.

Otherwise my key tips would be:

- Run as many miles as possible offroad - grass if possible.
- Do your normal training runs at least 2 mins per mile slower than your PB over the same distance (not doing this was my main mistake).
- Keep your outdoor sessions a day apart. But add short slow (>3 min per mile slower than PB) treadmill sessions on the day inbetween. Build these up and eventually you might gain enough shin strength to turn these days into normal outdoor sessions.
- Shin stiffness at the start of a run that gradually goes away as you loosen up can be safely run through. When it returns at the end of the run, that's the signal to stop - just walk back home etc.

Runner1967

45 posts since
Dec 14, 2007

3. Jul 12, 2007 7:23 PM

in response to: mohanapte

Shin splits sidelined me for about 10 days, thankfully. It was so painful I was starting to wonder if it might be something worse.

I'm 39 and just got back into running in January of this year. I was piling on the miles too quickly and running too hard trying to set pace records I couldn't possibly set at 39 and a new runner.

Once injured, I was also doing the three things you mentioned:
1. regular icing (I used zip loc bags with paper towels around the ice)
2. shin strengthinng exercises, like wall shin raises, heel drop downs etc..( http://www.pponline.co.uk/encyc/0161.htm)[/URL" target="_blank">
3. modifying my running gait, slowing down, shorter strides etc.

I also bought a Bioskin calf brace for the affected leg and after waiting until the shin felt better, started running slower and shorter distances. The calf brace, stretches, and probably my pull back on the effort were working. That was two months ago and my mileage is steadily increasing and I only have minor (to the touch, not just standing) shin pain now and that goes away in a few hours after a run.

A "rehab therapist" (not sure what that is) recommended the Hely-Weber calf brace but I went with Bioskin. I think it was $5 cheaper.

I'm not going to say that the calf brace was the "cure" but I think it helped especially with the toe lift stretches.

fivesilver

1 posts since
Jun 24, 2007

4. Jul 19, 2007 5:07 PM

in response to: mohanapte

I suffered from shin splints for years, to the extent that every time I wanted to get fit, after a few weeks I'd get discouraged and give up.
This time, having decided to do the Dublin Marathon, I resolved to sort things out, and was amazed at how simple the solution was (in my case, anyway).

I went to a podiatrist for a full gait analysis, and found out that I pronate far beyond what I had thought. He advised me to get a pair of Asics Gel Kayano shoes, as well as a custom orthotic to deal with a related knee problem.

I've been breaking in the orthotics gradually - haven't worn them running yet - but the stability the shoes provide have made a dramatic difference to the shins after just a few runs. I'm now back in my stride and looking forward eagerly to my first 26.2-miler this autumn.

I'd definitely advise the gait analysis - it can be a real eye-opener.

dublinmarathon2007.com

mohanapte

46 posts since
Mar 3, 2004

5. Jul 27, 2007 7:36 AM

in response to: mohanapte

OK, since I am going crazy not being able to run and trying to find a solution to my shin splint problem, I had a peek into my running log to find clues. Lo and behold! I have listed some of the reasons that could be a cause for my recurring shin splints. I want others to look at this and help me decide whether my ?self diagnosis? is indeed correct:

Self diagnosis for becoming a ?shin sprinter?

1) Erratic running schedule (tabled below)
2) Running in the terrible heat and humidity for some of my runs; yet not adjusting my training schedule accordingly
3) Running pig headedly when I am tired ? such as when I am down with colds / allergies etc..or am just back from a business trip
4) Not building up gradually after a holiday break of 2 weeks with family (no running during holiday)

My first attack of shin splints happened on November 18, 2006. I rested for a month in Dec 06, but if you read my log entries, it looks like my build-up has not been conservative right? I got back shin pain in May 2007. In particular, weeks which are ?sudden build-up? weeks ahd highlighted below. I could go on longer, but the basic theme is the same!

Can someone / anyone actually read through my MPW schedule and tell me ? was I crazy or what? So is this classical overuse injury or what?

Week ending: miles

28-Jul-07 1.7
21-Jul-07 3.8
14-Jul-07 -
07-Jul-07 10.4
30-Jun-07 15.7 overtraining
23-Jun-07 8.9
16-Jun-07 -
09-Jun-07 10.7
02-Jun-07 8.6
26-May-07 8.0
19-May-07 8.5
12-May-07 15.8
05-May-07 11.7
28-Apr-07 13.7
21-Apr-07 18.1 overtraining
14-Apr-07 13.8
07-Apr-07 3.6
31-Mar-07 13.5
24-Mar-07 14.1
17-Mar-07 10.5
10-Mar-07 14.0
03-Mar-07 13.2
24-Feb-07 13.4
17-Feb-07 17.2 overtraining
10-Feb-07 8.6
03-Feb-07 12.4
27-Jan-07 11.8
20-Jan-07 13.2 overtraining
13-Jan-07 -
06-Jan-07 2.2
30-Dec-06 3.6
23-Dec-06 1.25
16-Dec-06 injury break
09-Dec-06
02-Dec-06
25-Nov-06 12.4
18-Nov-06 20.5 overtraining
11-Nov-06 11.1
04-Nov-06 10.4
28-Oct-06 11.7
21-Oct-06 14.2
14-Oct-06 19.6
07-Oct-06 19.1
30-Sep-06 17.2
23-Sep-06 13.8
16-Sep-06 15.9
09-Sep-06 16.5 overtraining
02-Sep-06 7.5
26-Aug-06 11.2
19-Aug-06 11.9
12-Aug-06 17.4
05-Aug-06 20.1 overtraining
29-Jul-06 11.5
22-Jul-06 20.3 overtraining
15-Jul-06 14.4
08-Jul-06 17.8 overtraining
01-Jul-06 5.0
24-Jun-06 14.3
17-Jun-06 12.1
10-Jun-06 18.0
03-Jun-06 -
27-May-06 5.7
20-May-06 17.9
13-May-06 18.0
06-May-06 18.5 overtraining
29-Apr-06 5.0
22-Apr-06 14.6

storobin

2 posts since
Feb 22, 2007

6. Jul 30, 2007 9:13 PM

in response to: mohanapte

I have been running since the summer of 2004... so basically about 3 years now. I started out where I could barely run a half a mile and now I am up to 1 hour 6 mile runs 4 days a week. I got my first shin splints problem in March of 2007. I bought a GOOD new pair of running shoes and done strengthening excercises in my shins.

If you can actually stand to not run for a while I would recommend getting on an elliptical. I worked out on an elliptical for the same amount of times that I would run and I found that it had no impact on my shin splints and it would maintain a good amount of my previous training. I done this for about 4 weeks and i was back to running pain free. I haven't had a problem since but I make sure I stretch now before and after my runs.

FABORUNNER

1 posts since
Dec 14, 2007

7. Jul 31, 2007 1:09 PM

in response to: mohanapte

I am so glad to see this topic. I have been running for about 3 years. Ran my first marathon last January. While training for it, I topped out at about 40 miles a week. After the marathon, I continued the mileage. I loved it. Last July, I got shin splints that I had to take off 2 weeks. Got back to running and was fine. I had surgery, not running or injury related, in November. I had to quit running for 8 weeks. I started again in February and was hardly able to run. Had to start all over with 1 mile and gradually increase. I finally was back up to about 35 miles a week and 2 weeks ago, shin splints came back with a vengance. After last year's episode, I now ice my shins after every run and take ibuprofen as need. This normally kept them under control until last week. One leg hurt so badly I had to wrap it to walk and it just throbbed. So I've stayed off it and done pool running. I have to say, I was not thrilled with the pool running thing when I started but have now come to really like it, almost as much as street running.

I am going to attempt my first run again tonight as my leg feels much better, but still has one place that hurts to the touch. I am supposed to begin training for my next marathon this week but am afraid this is not the last I've heard from my shin splints. Can anyone give me some good advice to keep them at bay?

mohanapte

46 posts since
Mar 3, 2004

8. Aug 1, 2007 12:23 AM

in response to: mohanapte

faborunner

better get yourself checked out by a physician for a stress fracture. i dont want to sound alarmist, but better safe than sorry.

its probably a mistake to take ibuprofen, mask the pain, and continue running. for shin splint you have to treat the underlying cause, not the symptoms (in the long term).

have a look at this thread for some clues:

http://forums.runnersworld.com/eve/forums/a/tpc/f/678106477/m/333103969[/URL" target="_blank">

jeans541

73 posts since
Dec 14, 2007

9. Aug 1, 2007 11:06 PM

in response to: mohanapte

I dealt with shin splints this past January. (Running for one year at that point--regularly avg. about 15mpw for a few months) I had just started a training program for a 25K race in May and was determined to run as much of my mileage outside, despite the snow and ice. The slippery and hard running surface was the culprit in my case along with running too fast. Rather than cut back the mileage, I slowed waaaay down and forced myself to do a run/walk for a few weeks (heavy on the walking at first). I also iced, strengthened, stretched and took a lot of Ibuprofen. It took a couple months at least before I felt completely "cured" and certainly the harder runs (long runs) left me with a little twinge--enough that I was worried that the shin splints were back.

As far as your running log goes, I think you can see pretty clearly that your increases in mileage are the likely cause of your pain. I would suggest that you either find a training plan or put together a schedule that will keep you at your desired weekly mileage. (Most training plans have 3 weeks of building in mileage and then one week to step back and rest.) We can't see from the log you shared how your runs were broken down each week. How far are you running each time you go out? You need to be careful to not try to make up miles after taking a week off by running a couple longer runs. Several others have mentioned pace--slowing down was helpful for me.

Good luck!

mohanapte

46 posts since
Mar 3, 2004

10. Aug 2, 2007 12:07 AM

in response to: mohanapte

jeans541

Thanks, yes all what you said makes sense. My pre injury pace was about 9.3 m/m, post injury it came down to 10.25 m/m. However, all my ruins are of the same distace more or less - so a 50 min run would broadly translate to 5 miles etc..

Some more realisation - I may need to stretch more often than I thought - both before and after a run. the "before" component was completely missing earlier - this has been recently advised to me by myu physio.

Another thing, I need to incorporate more walk breaks - the way John Bingham does, and slowly build back to pre injury mileage. I really mean slowly this time - I will stay at a particular level for say 6 sessions and only if everything feels right, I may add perhaps 1/2 mile to the next set of 6 sessions etc...depending on how it feels. I dont intend to run more than 3 times a week, once I get back.

I'm not really training for a race or anything, so building up mileage rapidly is not that important. What is important is that I want to be a lifetime runner and will have to work hard towards it.

------------------

RacingThoughts

109 posts since
Aug 23, 2006

11. Aug 3, 2007 6:25 PM

in response to: mohanapte

Switching from a heel-strike to a forefoot/midfoot-strike cleared mine up. Then you'll have calf soreness for a while but it goes away as they grow.

Tutman52

13 posts since
Jul 26, 2007

12. Jul 11, 2008 10:05 AM

in response to: mohanapte

I got shin splints pretty bad while training for my first marathon. There were so many new things I was doing for the first time, that it took me three weeks to figure out that my new shoes were the culprits in causing my shin splints. I would now always suspect the shoes first. They may be wearing out or fitting wrong. Mine were fitting wrong. I got wider shoes and have had no problems since. I am now on fourth pair of the same shoe. If you suspect your shoes, consult an expert in a specialty shoe store. They have it down to a science. My problem was diagnosed in less than five minutes with litterally with one look at my feet and the shoes. They were fitting wrong, and they found me another pair and I have not any problems since! Like I said I am on my fourth pair. If you got shin splints, check your shoes!

Jul 5, 2007 4:59 AM

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