[Granty]

My own fault I'm sure, last few weeks have been going really well, and with out realising it I have crept from one 6-7 miler a week to two 6-7 mile runs in the space of a few weeks. I'm sure this is an over training injury but would be interested to hear what peoples views are.

Basically if I walk then all is well, does not hurt to touch at all but when I try and run, after about 5 secs the inside of my shin really really hurts and feels like I have a brick in it, if I continue it hurts like hell for say 15 mins and then the pain might go, or at least get better.

I'm guessing that rest is the solution but I really don't want a period of complete rest as I was making real progress, is it OK to run through this sort of injury ?

Depressed G.

 

[twinkle toes]

Sorry to hear Granty, I have not suffered with shin splints, but just wanted to say hope it goes away soon.

I think rest maybe the answer though

TT

 

[Granty]

Thanks TT, I fear that might be the answer as well, it's been almost a week now so I'm tempted to try and see how I get on.

 

[LazyJones]

Hi Granty, try to stick to softer surfaces if you can as roads & pavements are the killer. I also find that quicker runs make it worse as you are hitting the ground more forcefully. Shin Splints are such a pain (no pun intended!) as they strike when you're at your most motivated.

 

[Dan_R]

I've had shin splints in the past, usually when I am on good form as well and it is frustrating. The only thing that cured them was rest.

 

[Granty]

Thanks both!, I guessed that rest would be the answer, I'll give it a couple more days and then try a run on softer surface.

I'll report back.

 

[Steady Edwina]

Granty,
You can run through mild shin splints - I seem to recall you said you were suffering from tight calves and there is often a connection.

Shin splints covers a variety of conditions such as medial tibial stress syndrome (MTSS), stress fractures and compartment syndrome. The latter two are characterised by a crescendo pain i.e. the pain comes on after running for a while and gradually gets worse. MTSS there is usually some discomfort to start with but once the musles have warmed up the pain eases even disappears but may come back later after you've stopped running.

You need to try and keep your stride short, make sure your feet land under your centre of balance, ice your shins after every run for about 15 mins (this will help to reduce the swelling) and there are some strengthening exercises you can do to protect your shins (have a look at http://www.brooksrunning.co.uk/uk_shin-splints.html).

I suffered quite badly with very sore and swollen shins a few weeks ago. My podiatrist thought it was tibial peristisis, which is an inflamation of the tissues around the shin bones and is almost always linked to overpronation (there is also a higher risk of stress fractures). The pod thought this because the pain and swelling was along the front of the shin about a third up an and not on the inside down towards the ankle as it is with classical MTSS. He wanted me to take complete rest for about a month but I was in the middle of training for the Plymouth Half so as a compromise I had to reduce my training intensity by 25% and wear shin supports. I had to slow down my running pace so I trained with a slower runner at club and I substitued one of my sessions for a treadmill. My orthotics were also adjusted.

My shins have improved but I still can't train on consequtive days without the discomfort starting to return, which is a little frustrating as I want to follow an improvers half marathon plan which is 4 days a week. I'm still trying different shoe/orthotic combinations to find the most comfortable solution.

Granty if your shins don't start to improve I would consider seeing a physio or podiatrist just to get your biomechanics sorted out - make you don't have an unusual gait. How old are your shoes? How much mileage have they done?

Best of luck and try not to overdo it.

 

[Grant]

I'm prone to shin splints as well and, like you Granty, I get them when I start upping the mileage and/or frequency of my runs.

I've found that doing calf exercises in the gym and more stretching help a lot. Also, like Edwina I found that running slower helped the problem.

I picked up a good stretch from a triathlon magazine. It's very similar to the calf stretch, where you pull your toes - instead of pulling your toes up, tilt your foot to the outside, so the outside edge of your foot is on the ground. You should feel a slight strectch on the outisde of your shin.

I found that doing this stretch, along with the normal calf and thight stretches, have helped alot, especially immediedately before and after a run.

 

[Steady Edwina]

That is a good calf stretch Grant. You can also stretch the shin a little by intensifying the quad stretch BUT you need to grasp your foot by the ankle and work it to the bum. I can pop round Granty and watch if you like just to make sure you are doing it properly....not to giggle with the missus.

 

[Granty]

Thanks all, cracking advice as always (like having a 24/7 online Doctor service). Just back from a very slow 2 miles around the park (on grass) and currently writing this wired up to the ice (and Cider) :d

I'll try that stretch Grant as long as the leg has not siezed in the morning and SE ...... you'll welcome around anytime But I have a job working out how you are supposed to do most of the exercises let alone actually performing them. I normally get my lads of 6 and 9 to demostrate after I have told 'em what to do, now that it a sight worth seeing.

 

[twinkle toes]

How does it all feel today Granty?

 

[Granty]

Glad (and slightly shocked) to report that the shins feel OK. Feel like I have run more than I did but not anywhere near as painful as they were after the last run, plenty of ice and stretched longer than I normally would post run seems to have helped as well.

I'll nip out for another 2-4 later on the week and if all goes well then try and get back to 6 or 7 next week.

 

[Steve]

Good to hear Granty.

Are you looking for a role in the new Dr Who series? I hear Kylie is to star in the Chrimbo episode!!!!!

 

[Granty]

Good to hear Granty.

Are you looking for a role in the new Dr Who series? I hear Kylie is to star in the Chrimbo episode!!!!!

Is that right !! If it is then I'd like to put myself forward as her 'special friend' for the episode !!

 

[twinkle toes]

Good to hear things don't sound so bad :d keep resting

 

[Steve]

Is that right !! If it is then I'd like to put myself forward as her 'special friend' for the episode !!

Too late...I've auditioned and got the part!:d

 

[Bagpuss]

Granty,

Can't offer all the technical advice like S.E. (what a woman!) But have recently had bad shin splint pain when I stepped up my mileage. Walking down the stairs was awful.

Read a load of stuff on the internet, and bought a book on pain free running (can't remember the title as I'm at work now). I have been stretching my shins properly before and after runs, plus doing some excercises under my desk at work. I can honestly say that combining the increased stretching with running lower mileages (for three weeks) and on softer ground, my shins barely hurt. I was getting really down about the possibility of not running, but feel much, much, much better now!

Self help........works a treat! (no Steve, not that sort!)

 

[Steve]

Self help........works a treat! (no Steve, not that sort!)

If only I knew what you were talking about........... :embarrassed:

 

[Bagpuss]

No change there then!

 

[twinkle toes]

never mind self help, I want to know about the exercising under the desk