I received an email this past week about running with shin splits and how to get rid of this running injury. This is an injury that many many runners deal with on a regular basis. One reason runners get shin splints is because they overstride, and land heavily on the heel of the shoe with each footstrike. When this happens, the forefoot quickly slaps down to the ground. This force creates an eccentric contraction which leads to muscle soreness and making it tough to run.
How do we get rid of the pain and keep it away? The best thing to do is stop training until the pain goes away. To help speed up the healing process you can take anti-inflammatory meds, icing the shin splint, or light massage. Once the pain is gone the next step is to strengthen the area. First you can walk on your heals for short periods of time. Start with 15 to 30 seconds once a day and gradually add time. You can also sit on a chair with some canned goods in a sock. Place the sock on the toe and gradually lift your toe upward. Do a couple sets of 10 with this motion.
Once you are running again start at 50% of your previous volume and gradually increase your mileage. If possible try not to land on the heel as hard. You can get the feeling of this if you go to a gradual downhill on grass and run briskly down the hill. I would also go to your local running store and make sure you are wearing the appropriate shoe and change out shoes every 300 to 500 miles. Finally, you need to stretch the shin. One stretch is to place a towel on your toe in the sitting position and slowly pull up. Make sure you do not get to the point of pain though. To learn more stretches you can go to Running Stretches and Running Tips DVD.
My own running has gone quite well. I am averaging between 60 to 65 miles a week and doing a couple hard runs each week. I recently ran a Masters PR of 15:49 for 5000 meters at Kent State. I will running an indoor 5000 meter race soon and excited about it.
If you have any questions or topics you would like for me to talk about Email them. Until next time, have a Great Run. Sign up for my newsletter for more tips.
Thanks,
John
TheRunnersGuide
Marathon Pace Chart
Hi John!
Wow! Nice 5K PR!! Glad running’s going well for you!
Tony Harbert
Hi Tony,
Thanks. It was a fun race to be in.
Hi John,
Thanks for the newsletters! I have been trying to run for the last year. Shin splints keep me from running. I was a good runner 25-30 years ago, but at 45 my body doesn’t want to do it. I have tried very hard to be patient doing all the things listed, but to no relief. I’m at the point of giving up, but I can’t let it go just yet. I am not overweight. I am 5’8 and weigh 162lbs. It is very disheartening to say the least. I have run 2 5ks, decent time, but not decent enough to list here. You did amazing… keep it up!
Much thanks…
Michael
Hi Michael,
I am sorry to hear about your running. As we get older the body breaks down quicker. There have been a few times a wanted to move on, but I kept pluggin away like you are now. At some point things will click. Keep me posted.
John
Hi John! Great running tips, as always!
Due to shin splints I have started running every other day instead of everyday. Although I do notice a difference in the pain level, I am worried about stamina and performance. Will cutting back to every other day affect my ability to run the distance I have always ran?
Hi Jourden,
You should be fine short term until the shin splits are gone. You could also do some cross training on the off days. Just make sure it is something that does not use your shin splints.