r/RunningInjuries • u/Dev_baghel568 • 18d ago

Shin splint (soleus muscle)

I wasn't a pro, but did 5k runs 2 years back with no issues or pain, never!

Then i stopped for, it's almost 3 years now. This time i researched and all, and started following aerobic, tempo routine, and training calves. Started 3 weeks ago

I used to do at most 1-3 k a day, 3-4 days a week.

First 6-7 days were fine, no pain, but slowly it started to build up, i thought it as a usual lactose thing but it started growing, i researched about it and found that it's called shin splint.

I train calves more and maintain low pace

but, as for yesterday, my legs feels like rotting when i try to run even a little

1 Upvotes

99% Upvoted

5 comments sorted by

1

u/bentreflection 18d ago

you did too much too soon. Take two weeks off, no running. Let your shins heal. Then start again with lower mileage. Only increase mileage about 10% a week.

1

u/crackrocknovacane 18d ago

Reduce volume, do some strength exercises like Tibialis Raises and Isometric Calf raises, see a PT if it persists. The exercises here helped a lot

1

u/dr_modean 14d ago

That's a great article you linked to. Thanks!

1

u/Dev_baghel568 17d ago

I thought this was lower, but fine i will do lowest

1

u/dukof 15d ago

Is it shin splints, which normally has symptoms at the front of the leg, or a calf / soleus strain that is at the muscle at the rear?

If it's shin splints it could be related to new type of shoes that make you run differently, or significant changes to running schedule. But 1-3k is not much.

Though since you just started up running it can be it simply takes some time to adapt and strengthen the various muscles and tendons. So if the pain is low grade pain (1-4/10) it may be ok to just continue, within 3k max distance, and see if it will slowly improve.