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Shin splints - recovery advice needed!

2 replies

dollybird · 18/11/2011 13:30

I started running at the beginning of the year and built up to running my first 10k race in July. since then, on and off I had pain in my shin which would usually go away after a week not running. However, by october even after 2.5 weeks rest I still had the pain so saw my GP who diagnosed shin splints and recommended two further weeks rest and anti-inflammatories. I've now not run for three weeks but still have shin pain. I have been brisk walking or cycling for exercise instead. Just wondered if anyone else who has had shin splints can tell me how long it took to recover and get back to being able to run again?

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afishcalledweddingfairy · 18/11/2011 15:26

Shin splints is a bit of a lazy diagnosis by your GP - it's like diagnosing "headache". There are three primary causes of shin pain, the most likely of which is down to stiffness in the muscle that runs up the front of the shin - the tibialis anterior. This can be addressed by some stretching work - pointing your toes stretches the muscle - after you run.

You need to look into the cause of the pain. This is usually from either running too far, too soon; running on hard surfaces; or incorrect shoes.

If you haven't already done it, please go to a specialist running shop and have your gait analysed. The staff will record you running on a treadmill in neutral trainers and slow it down to see how your foot rolls when you run, they can then advise on the level of support needed in your shoes to help avoid injury. Your shoes will have a life of around 500 miles, so if you've run that far in them it is time to get new ones.

If you're exclusively running on pavements this can sometimes cause shin pain. If you can, try running on softer surfaces such as trails and see if that stops the issue.

The other primary cause of shin pain is building up your mileage too quickly. It is advised that you only increase your mileage by 10% per week to avoid injury. If you've jumped up by too much and started suffering pain then you may need to drop back on your mileage and build up more slowly.

It might be worth seeing a sports physio or sports massage therapist to get them to have a look and rule out any other problems such as stress fractures or compartment syndrome (also causes of shin splints but much less common).

dollybird · 19/11/2011 14:25

wow - thanks for all the advice! I have been to a running shop and got trainers for over-pronators, so I know my feet have a tendency to roll inwards. I've previously had problems with my knee for the same reason which I saw a physio for. I also have a recurring problem with my hip but that tends to be worse from walking rather than running. I got my trainers in April, but pretty sure I haven't run 500 miles yet!! I don't think I built up the distance too fast so that would leave the running on pavements as the most likely cause. Am going to wait till I have no pain before I try and run again, then build up really slowly, like I did when I first started. Very frustrating when you find something you like and then can't do it!!

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