Sore shins

[whyisitall]

Hi all

I'm hoping for some advice re sore shins after running.

On Friday I did my first c25k run and my shins are still very sore 2 days letter, tender to walk. I've done c25k a few times in the past and completed it, but not for 5 or so years. I stretched my calves, quads and hamstrings before and after and took the running intervals at a very steady pace.

The pain is on the front of my lower leg and very slightly towards the outside, rather dead centre of the bone. Shins were a bit sore while I was running, but I don't ever remember feeling this tender in the past. It doesn't feel like muscle ache, which I expect (and have in other areas!).

I am probably 4 stone heavier than the last time I did c25k. Would this be why my shins are sore?

Will this eventually go away as I get back into running? Does anyone have any advice re stretches or anything else I could do?

Or should I stop being so soft and just get on with it

Probably not the best person to advise as I am currently stuck unable to run with shin and calf problems but what shoes are you wearing? when I first did couch to 5k I had similar issues, I had my gait analysed and discovered I needed support shoes. After buying a pair I had no issues doing the rest of the program.
(and then buggered my shins trying to do way to much way to quickly but thats a different story)

Almost definitely your shoes - especially if you are wearing the same pair that you wore last time ( probably unlikely)! You may also need more cushioning if you are a lot heavier than you were last time?

When I first started running (aged 22) I ran on a treadmill in squash shoes - my shin splints started within a couple of weeks. Got a pair of Asics running trainers and the shin splints went away.

Shin splints. Good quality shoes and ice your shins for as long and as frequently as you can after each run, it really does help.

Shin splints.

Have a look at your technique and forefoot running (make sure you’re not running by striking your heel on the floor first, the middle and front bit of your foot should be what hits the floor first)

Also yes make sure shoes are good

Make sure impact is being absorbed by bending knees a lot in any kind of jumping exercises

Thanks all

My trainers are only a few months old, bought (online) for running but only ever pottered around in for short walks etc, which they felt fine for.

Years ago I used to buy Nike air Pegasus something or other, but the old lines that were cheap in the sale - but they are so expensive now!!

I'd like to have my gait analysed, but I will have to wait for a while on that!

I will have a google to try work out what would be good for me

yep sounds like shin splints.
rest up until they are healed.
do you overpronate? if so get the right shoes for that.
good luck

Yes shin splints, which aren't as serious as they sound, it's an inflammation of the membrane that covers the shin bone.

Ice and rest. You can also self massage by running your thumbs up/down either side of the shin, although that is painful!

It's really common in the first few days of a new running regime, but it will pass quickly provided you don't try and push through it.

When you say C2C are you following it properly? Don't try and progress too quickly, even if you feel you can.

Provided you've got reasonably cushioned running shoes, they really shouldn't matter that much while you're building up short distances.

Is it both legs?

Yeah it is both legs. I don't think I'm pushing myself too hard, I've fallen into that trap before, so I took it very steady.

It feel like my trainers aren't providing enough shock absorption/support. Perhaps I ought to hold on until I can get my gait analysed... it's just a shame waiting for the shops to reopen when I am motivated now!

Try local running shops near you - some are doing gait analysis even now - outside the shop or you video yourself running
Worth seeing if you can get something sorted while you have the "desire" still burning!

It's also worth getting your vitD levels checked, sore shins can be a symptom of low levels.