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I'm new to the forum and running. I begain the C25K program in July and I have my first 5K coming up in about two weeks. I've been training inside on a treadmill, but decided to take my training outside. As a matter of fact, I've been running on the same course I'll be running for the 5K. It's the first so I thought Id' cheat a little bit. Anyway, I've discovered an issue w/shin splints outside. I've been doing extra exercises and weight training to strengthen those muscles and icing them down. I don't see that they're getting any better. I have to think that my shoes are all wrong, so I've been doing some research to see if I can find the right shoe. I went to a running speciality store and left discouraged because when everything was said and done, the person that helped me said that the only solution was a very expensive one which I can't possibly afford. I continued w/my research on line and came up with a few shoe brands that seem to have a product that might help (Brooks, New Balance and Reebok). Then again, maybe I should get advice from a Dr? Shin splints seems to be so common that I thought I'd try fix it myself first.
Any ideas or suggestions?
Running - up to this point on a treadmill, but I want to take it outside. That's when I discovered the shin splint problem. I also walk, pretty fast clip, but no problems w/current shoes outside.
I'm also doing the life cycle (off running days) and nautilus and I haven't experienced any problems with current shoes.
Right now I'm wearing Nike Air Max (women's).
Some people have solved their shin splint problems by changing shoes, but I think people jump to new shoes very quickly in search of a cure when there may be other things that need or can be do to make them feel better.
* Ice the shins - a lot. Be careful, however, because the skin on the shins is thin and can be burned. Read about proper icing techniques.
* Strengthen the shin muscles. (This is why I asked about exercises.) Put some sort of resistance on your foot and pull your foot toward your knee. You could use a theraband attached to a door or piece of furniture. I've put a soup can or two in a plastic shopping bag and hang it from your foot, then raise and lower the bag using just your foot.
* You might try shortening your stride - especially if you're a heel striker.
While there is no science proving this, some are claiming injury rates in motion control shoes in general are higher than other shoes. This can open up a whole other area about running form and such - which I would NOT suggest doing until you try the bulleted items above. If you're new to running I think it's better to see if the simple stuff will get you through them.
All that being said - maybe you DO need new shoes. But personally I'd try the non-shoes stuff first.
"Kick off your high heel sneakers, it's party time."
-- From the song FM by Steely Dan
You know, I research everything and didn't think to research how to properly ice my shins. I took advice from a fellow gym goer and it would benefit me to make sure that I'm doing it right and at the proper times. I know better.
Also, I wouldn't have thought of the soup can idea in a million years. I do the strenght training at the gym, but would like an option for my non gym days. Now I have one.
I'm going to try all of those things and continue to attempt to train outside. I'll give it some time before I panic. lol
Hi you said that Brooks, New Balance and Reebok are best for motion control but i would disagree slightly. Mizuno is possibly the one brand that focuses solely on motion control running shoes espcially the mizuno wave franchise. If you are looking for a reliable motion control running shoe which should give you great support for your shin splints i would try out the mizuno wave nirvana 6 because all of its features specialise in motion control and stability. Good Luck!
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I also suffered a bit from shin splints when I took my running outside as opposed to inside. There is no going back though now, I love it outside! As for what helped me- aside from shoes (the Mizuno waves are awesome), I also wore Zensah calf compressions sleeves. I found they helped quite a bit, along with the ice and stretching. I've healed, but still wear them on longer runs. Take care of those shins!
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I'm with Jim on this one. I'd try all the things he suggests - plus one other (see below) - before thinking about shoes. With one caveat - if your shoes are worn out they could be contributing to the problem.
My other suggestion is to slow down a little. Easy to say, hard to do. But whenever I've had problems with my shins, it was always when I was pushing the pace. You're used to your treadmill pace and it may be faster than you're ready to do outside. With mine, I could feel it coming on. I'd get to a certain pace and they woould start to ache just a little. Slow down and they were fine, speed up and they really started to hurt. I fixed it mostly with strengthening exercies and watching my speed.
As for shoes, if your current shoes have a fair number of miles on them you can get info from looking at the soles. If they are well worn along the inside edge, you may indeed need more motion control than what you have now. If the wear is fairly even across the ball of your foot, you should be OK with what you've got. There will always be a little more wear toward the big toe. It just shouldn't be excessive.
BTW, guys, Mizuno makes a number of very nice Neutral/Cushioned shoes. The Wave Rider is one, I have a pair. I've been trying to find the Wave Precision to try them too.