Shin splints

[Flossie44]

I’m not sure if I’ve got these!!

I used to run regular half marathons when I was younger. (A lot younger!)
3 years ago I started running again and got up to 10k. Then tore a ligament in my knee. Ouch! Took me a year to get back. Then on and off.

I’ve started back and am again, back to 10k and now experiencing what feels like bone pain in my shin. Inner side of shin.
It came, I rested for a fortnight. Did a few runs pain free. And now it’s back!! So annoying!!
My last run was fine other than a tight calf that side. I stopped and did extra stretching. But once is stopped running after 10k, the shin started hurting. The next day was worse.

What should I do?? Is it deffo rest. Or is it something I can run gently on to strengthen?? Not even sure if it is a shin splint as never had one before!!

Hi, I used to run (and dance) about a million years ago and had similar issues - I went to a running convention/show type thing at the Excel centre in London and a consultant put me on a treadmill and looked at my gait. Apparently I was leading with my heels and landing heavily on them with each step, instead of landing mid-foot. Where I was leading with the heel I was also flexing my foot up which was putting more pressure on the calf muscles.

I know it’s not ideal with lockdown but your best bet might be to go to a running store when the shops are open again and ask if they can take a look at your gait?

I’m starting running again this week (hence being on this forum) so will be battling with it again soon I’m sure

Ah thanks. Yes, I’ve got shoes for over pronating which I do. But still pain. Maybe it’s part of growing older!! 🥴🙈

Good luck with your running by the way

Try warming up shins and ankles before a run by ‘writing’ each letter of the alphabet with your leg raised in the air (standing). This makes a huge difference to shin pain (or not) for me

Sorry, to be clear, write with your foot, not your leg! So your ankle is making lots of rotating movements!

It's not a coincidence that you have a stiff calf muscle in the same leg as you have shin flints.
Stretch out your shins, after every run, by kneeling on the floor, and sitting on your feet with the fronts of your feet on the ground.

www.healthline.com/health/shin-splint-stretches
Do these, hope that helps and good luck

proper running shop with gait analysis.

I have the opposite issue, I used to have bad gait & shin splints when younger but now no problems (though I only run up to 5k).

women tend to run with their feet close together, try (walking first) with your feet and knees square under your hip. and also try not to turn your feet in or out.