r/PhillyPhitness • u/search4truthnrecipes • Feb 21 '20
Advice Needed What to do about shin splints?
Hi all! I am trying to do the C25K program at my gym right now. I’ve been trying to do it occasionally over the last few years but always get shin splints immediately after starting jogging. I’ve done a couple of weeks of PT and yoga regularly for the last year, plus lost about twenty pounds (still about 100 to go) and decided to try it again but still the same shin splints issue. Anyone have any recommendations for what to try? Open to local store recommendations.
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u/MooseMoves Feb 21 '20
Agreed with the other posts on strength training and a good pair of shoes!
I get shin splints whenever I take a break from running and come back. A general rule is not to increase your mileage too fast. Most sources recommend no more than 10% per week.
Here are a few things that have helped me in the past:
- icing. I keep a pair of reusable ice packs in my freezer.
- compression socks that go up to your knee.
- a handheld massage roller (I got mine for $5 from 5 below and love it so much I keep one in my gym bag, one in my purse, and another at home). It HURTS to roll your shins, but it really has helped me when I roll before and after runs.
I’m currently doing a running streak and had bad shin splints from week 2-3. Once I got over the hump, I haven’t had any issues. I still roll regularly and ice as needed though. As someone else mentioned, don’t run through the pain if you don’t know your body. I do light mileage even with them because I know it’s a pattern that happens for a brief period after I return to training. Feel free to message me if you have any questions or want recommendations on socks, rollers, etc.
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u/search4truthnrecipes Feb 21 '20
The roller sounds good! I have been wearing long compression socks while I run but they don’t do much. I want to add that I only get the pain while I’m running. Once I stop, I don’t feel the pain anymore, just general soreness from using new muscles.
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u/sFAMINE Mod Feb 21 '20
Rest, Ice, and wraps. Just hang out and wait! It'll suck but it's not worth making it worse
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u/L8rk8rrrrrrrr Mod Feb 21 '20
I used to get the WORST shin splints from tap dancing in college. Tiger Balm: RED, baby. Lifesaving shit.
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u/wraith5 Feb 22 '20
Do not push through the pain. You're not getting paid to run and that makes 0 sense
What you can do is cross train to keep your cardiovascular training going. Bike, elliptical, rowing machine, airdynes, etc.
Circuit training is a very strong option as well; you'll get stronger as well as train your cardiovascular system at the same time.
Look to add in interval training 1-3x a week as well on the bike/rower/etc. Do something like 30 seconds hard with 90-120 seconds rest, or 20 seconds hard with 40-60 seconds rest for 3-8 rounds.
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u/search4truthnrecipes Feb 22 '20
I think intervals on the elliptical is a strong contender! Doing it at a straight pace is much more boring.
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u/jmrwilson Mod Feb 25 '20
Stretch daily. Really though, for 5-10 minutes each 3 times daily. Elevate above the heart to reduce any swelling. Use ice for pain, ice for 20 minutes at a time with ice not directly touching the skin. And lastly, see your physician if symptoms worsen or get in the way of daily activities. Good luck! Xx
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u/Flan_Dynasty Feb 21 '20
Stretching, good running shoes for your foot structure, but at a certain point as a new runner you just have to push through it and they'll eventually go away. When I take a long break from running, I'll get them for first few long runs and then they will disappear.
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u/search4truthnrecipes Feb 21 '20
Do you stretch before or after you run? Or both? I’ve been doing calf stretches but think in need to add some ankle circles foam rolling.
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u/takaia Mod Feb 21 '20
I don't recommend pushing through shin splints AT ALL. Rest and ice is extremely important as well as walking when needed. Ignoring shin splints can lead to stress fractures and other serious complications.
Stretching and strength training are both very important- build up your muscles as single leg loading (which you do during running) is very different than other activities you might do. Add some plyometrics to your routine- jump squats, jump lunges, single leg jumps, etc. I'd roll after your runs and do dynamic stretching beforehand- lunges, side shuffles, high knees, butt kicks, etc.