OVERCOMING SHIN SPLINTS
- Greg
- May 2, 2024
- 4 min read
Page Headings:
BACKGROUND TO MY SHIN SPLINTS
When I first started running properly in the summer of 2014 and in to 2015, I started to develop pain in my shins which to my knowledge was shin splints. This made it difficult for me to run much during the week and get the amount of runs done or mileage needed to improve.
As I was new to running, I just assumed that this was a weakness with my legs and I’d have to accept that I couldn’t run as much as other people. The frustration I had was that I knew I would never be able to reach the level I wanted to in my 800m races or 5K races if I wasn’t able to significantly increase my mileage, as the aerobic aspect is vital in those events.
At one point I had been concerned that I wouldn't be able to run more than 3 times a week, or ever do more than 20 miles in one week!
Above picture is from https://jerseyrehab.com
I tried various things to try and help, like ice my shins after running and I also bought some new running shoes (the usual advice), but still had painful shins where I couldn’t run 2 days in a row etc. In 2018 I was still having issues as I hadn’t really gained an understanding of how to sort the issue out. It was in the Winter of late 2018 that I then started to overcome the issues and was able to significantly increase my mileage and run on consecutive days
After running around 30 miles per week without issues over the winter of 2018-19, I’ve since been able to increase that amount to 40 miles per week in the years following that (during Winter) and I often run 5 times a week, on 3 consecutive days. I even managed to get up to 60 miles a week on a couple of occasions like when I trained for the Seville Marathon in Feb 2023.
There have been several people who I know who have also had shin issues when first starting out running so being a newcomer definitely seems to be a key factor.
CUSTOM MADE ORTHOTICS
When trying to defeat shin splints you have to acknowledge that it won’t happen overnight, it will take some trial and error and experimenting, and you will have to apply a number of steps to achieve it. The first thing I did was to go to a specialist to look in to getting some orthotics made. The cost of the orthotics were expensive (around £120), but I have had 3+ years use out of them so I would say they have been worth the cost.
In my particular case, my feet roll over inward naturally and this increases the pressure up the medial (inside) part of my shins, which is known as overpronation. This can be seen in the image below:
Link to the above picture: https://orthoinfo.aaos.org/en/diseases--conditions/shin-splints/
SUITABLE RUNNING TRAINERS
The next important thing I did was research some good suitable running trainers that provide a lot of cushioning. Earlier on I opted for Saucony trainers as they have a lot of cushioning but I also purchased some New Balance and Asics and both were also good. However, after buying the Vaporflys by Nike and then trying the Pegasus 39, I have been sticking with Nike ever since. One of the things that put me off Saucony is that I bought a pair in the range of £65-£75 and I ended up getting a sharp pain on the top of my foot after a week or two.
The most important thing is to do the research before purchasing, see if anyone has any recommendations and then see for yourself whether they suit what you need. And don't buy too cheap or you will regret it!
Above are the Nike Air Zoom Pegasus 39 Running Shoes from SportShoes.com that cost me around £80, although the later edition of Pegasus 40 cost me £115.
Mo Farah recommends changing your running trainers after 400 miles of running, but in my experience, mine have usually got a hole in them after about 6 months so I buy new ones then.
GIVING YOUR SHINS AND LEGS A BREAK
After you have taken care of your feet with your trainer choice, the next thing to consider is the way you train. For me I found that occasionally using the crosstrainer/elliptical machine was a good way of exercising and removing the strain from the pounding on your legs that road running gives you. It is just forward and backward movement but with no strain on the shins so in the past when my shins got sore, I would try to use the crosstrainer once or twice a week, usually after running the day before.
If you are substituting a run for the crosstrainer then it is important to try and put in a good amount of effort, as crosstraining will never fully replicate actual running so you need to get the most you can out of it.
Another tip to avoid too much strain on your shins is to try and do some of your runs on grass. I make sure I do at least one run a week on grass, regardless of how muddy it gets in winter. It is better to do a slower run on grass than force a run on the harder ground and get injured or aggravate your shins.
GRADUALLY INCREASE MILEAGE
My final tip when experiencing shin splints is to work out a sensible mileage per week and then gradually increase your weekly mileage. If the problem has got very bad, you may need to rest for a period of around 2-3 weeks and then start to gradually ease back in to running with gradual increases in mileage. Many people start experiencing injuries (and in particular shin splints) when they increase their mileage too much, either in a single run, or across a full week.
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