ouch - shin splints

[MousyMouse]

do 5k about 3 times a week.
now have started to include faster episodes but now have shin splints.
had them really badly years back when doing 10k regularly.
what can I do?
I already do stretches of the area, have got orthotics, reduced to 2 runs a week...

I have been resting since before Easter, no running, but have been doing circuits (oddly leg ok here, other than shuttle runs) and pilates. It is only now just getting better

Also i have been wearing a tubigrip as i was told compression was good.

Mine were caused by new trainers (properly fitted by running shop experts ), but you may want to try new supportive trainers if yours are old. I also wear sorbothane insoles in my trainers (told not to put them into new trainers as not needed apparently. Double ).

I think 2 runs a week is probably pushing it as the muscle will have no opportunity to reattach and heal. sorry

Are you running on the road? I can't do more than a couple of miles on tarmac without being in pain. It 's the surface that's the problem for me.

Location dependant obviously, but have you tried switching to trail running or hill running? Even on forestry tracks there's more give in the surface. Or on the grass in a park?

yes, I'm running on pavements, footpaths. mostly tarmac.
could try running around the green for a change.

Are your running shoes ok, and when you bought them, did you try them out with the orthotics in? (if not, I think it's possible to get too much support from shoe/orthotic combination).

Running surfaces definitely make a difference - flattish grass is supposed to be the kindest. Anything hard with a camber could be a contributing factor.

Is it possible you have introduced your 'faster episodes' of running too quickly (in terms of duration/toughness/frequency of sessions?).

Another possible factor is running gait - making sure the big muscles do most of the work. Running style made a big difference for me (straighter back, picking up legs etc). Along with core exercises, varying surfaces, custom made orthotics and slowly building up frequency, duration, intensity etc. Also resting and icing when there was a hint of shin splints.

See a sports physio if you can afford it - they can be a bugger to get rid. Can be caused by pushing off too much with your toes, perhaps during your speedwork?

Forgot to mention that biomechanics could be at play (e.g. being flat footed, over pronating, having a leg length discrepancy might increase chances of shin splints). A podiatrist might be able to advise. The only thing with medical professionals is finding ones who are knowledgeable and understanding about running (so they don't just treat the symptoms or advise you to stop running).

Ice, ice and more ice. Shin splints are awful :(

yes, I do over-pronate (is that even a word) and have a 'funny foot' after a break, for which I have the orthotics.
have got a cold now, so am forced to rest for at least a week now and hope that that will be enough rest for the legs.
have ibu-gel to counter to counter any inflammation.
interesting about running posture, I think I tend to run a little bit hunched and with quite big steps. will try to run more upright with smaller steps.