Shin Splints

[Lindsay17]

I have always gotten shin splints over the years but lately, they have been so bad to the point that I'll start to get numbness in my left shin after running. I've taken a few days off to let them heal but the minute I start back at it they tend to come back. I've always worn Nike Frees and I'm wondering if there's a better running shoe that may help or any other suggestions. Thanks!

[WaltTN]

You may need to lay off the running for more than a few days.  It can take longer than that for the bone to heal.  Does fast walking hurt?  If not, I'd try doing that for a while, or another low impact exercise like the elliptical or such.

[Telle]

What kind of ground are you running on? Concrete is the worst, but asphalt isn't that much better. Maybe switch to running at a rubber track for awhile?

[Shaunie]

have you had your running analyzed? you can go to a sport shop (some of the bigger ones) and they have a treadmill with cameras. 

They get you to run for a few minutes and then decide if you need different types of trainers (depending if you run on the outside or inside of your heel)

I had mune done as I suffered with shin splints even just on long walks. I was told I ran normal but they recommended some inserts for my trainers. now I can run or go for long walks and do workouts without suffering for days afterwards...

[colleen]

i used to get them a lot when I was doing my first year of running. No so much anymore. I ran thru them for the most part but sounds like yours is really bad. Try a compression band around the shin and ice at night. Also switch sneakers. Trail runners work best for me because of flat feet. I need the extra support and buy insoles. Best of luck!

[LZeeW]

DO get your gait analyzed.  The Nike Free is a neutral shoe.  Excessive pronation has been associated with shin splints, but is not the only cause.  Running on old shoes and on hard surfaces also contribute to the problem.

[Gershon]

Normally, I associate shin splints with pain and not numbness, so I decided to Google numbness in leg while running. This is one of the sites I found. http://www.livestrong.com/article/474219-lower-leg-goes-numb-when-running/. I don't know which ones of the many sites have accurate information.

My general rule for exercise is if something hurts, I stop doing it so much. When I was running, I found I'd get shin splints if I ran more than 42 miles a week, so I learned to endure shinsplints and violated the rule. The only reason I did this is I was in the military with free medical care and got x-rays to make sure I wasn't getting a stress fracture.

A few days probably isn't enough to get shin splints to heal. I know it's hard, but consider trying two weeks off. Your muscles will get stronger in the break. Then I'd start back into running, but stop at the point the shin splints start. It's possible you will have to take a few steps backwards in conditioning to go forward.

I noticed in your profile you are running everyday. For conditioning purposes, it is better to run every other day, but that's no fun, and like you I walk almost everyday. I don't know if you are preparing for a race or just having fun running. Either way, you can reduce the miles needed to condition by running at about your normal speed for about 1/4 mile and then walking for a 1/4 mile or resting for a few minutes. Either way works about as well. You might also consider running one day and walking easily the next day just to get your steps in.

If you are running on hilly terrain, especially pavement, consider walking downhill. Downhill is when most of the impact occurs.

This is going to seem off the wall, but you may be able to reduce your recovery time by becoming vegan. I'd suggest reading "Eat to Run" by Scott Jurek if  you are inclined to go this way. 

[Jabrat]

I was getting them real bad when I did Zumba - but I stopped Zumba for many months and went to the good feet store and bought plastic inserts for my ASIC tennies - never got them again knock on wood

[gerrymcd]

In addition to new shoes and possibly some orthotic insoles to stablize your stride you might want to focus on stretching and rolling your legs.  Sometimes the site of pain is not the root cause of the problem - soreness in the lower leg might be due to tightness in quads, psoas or hamstrings.  I now spend at least 15 or 20 mins stretching/rolling at the end of every workout.  Its helped clear up a whole mess of issues, from shin splints to plantar fasciitis.

[SunsetRunner]

Some tips passed on to me by my mother:

- Stretch. There are some specific shin splint stretches that work really well but are hard to describe in words - google will be helpful

- Run on an incline. Running uphill, or setting the treadmill to a mild elevation angles the foot differently and can prevent some of the pain.

Good luck.

[Hats26]

Try Vivobarefoot trainers. I also have Vibram 5 fingers, they take a while to get used to. I have also had shin issues with a pair of trail trainers from a different store from where I got the above shoes. As suggested run off road, I prefer it in general.. Kinder on the legs. 

Also I've recently been told that I should be putting more weight on the balls of my feet than the heel. Others may disagree, but when I was having my feet analyzed, I learnt about how the weight and apply a lot of pressure on the calf muscles that cause shin issues. This then knocked my confidence so much I did not want to run for a long time. I am also a skier and have applied a lot of pressure on my legs but never had any shin issues until I ran in these particular trainers. Nike Frees I hear are pretty good.. There are all sorts of great running shoes like Saucony, but it really matters how your feet respond to the shoe.. 

Good luck! I need to visit the store I got mine from to discuss my issues with them when I can. 

[wolfdance]

when i was in the military we were taught to stand on an edge, brick, stair, curb...  with your heal then go up and down with toe lifing your body weight to strengthen the shin muscle to reduce and eliminate shin splints.

[MrsL]

You could try using compression socks. When I was developing the musculature for running, I used to wrap my shins in ace bandages prior to any run. Now that I have developed as a runner, I no longer need the wraps, but I know a lot of runners who use the compression socks to deal with chronic shin splints.

[wolfdance]

I'm only walking. Haven't got up to running yet.  It's only my right shin muscle, and usually only first mile or so. Once I stop a few times to let it rest and relax I can walk as far as I want without it repeating till next day. 

Sent from my Verizon Wireless 4G LTE Smartphone

[Algenon]

You might have change your shoes....Some shoes do not work for all people.  I had a brand of shoes that caused the numbness you described and got a different type of shoe from another brand name.  Nordstroms is great at helping you fit your feet but I do not know if you have one in your area.  

I would also avoid running downhill on concrete.  

Good luck!

[Sal_Mingari]

The problem could be how your running from along with the shoes you are wearing.  Many people run and their heels hit the ground and they are bent over with their butt sticking out which causes the heel to take all the shock causing the shin splints. A good way to run to keep your legs underneath you, have a straight back, and have the balls of your feet hit the ground. I may feel a little weird but it will stop the pain in the shins. I would take a break for a couple of days untill your feet don't fell any pain in the shins. You can roll out your legs and also if you do calf raises and stretches it will help. Also when you start running again take it easy and don't run that long of a distance. As well, the moments your shins hurt, walk so they dont take any more damage. The most important thing is if your feet still hurt with a new running form and shoes, I would see a doctor. Hopes this help and you can continue to run

[wolfdance]

just took me a while to build up the shin muscle to get it to stop, thanks