Help. Need shin splint advice.

[cowboy]

Last year I overdid my training to start with and developed shin splints. I didn't rest long enough, and it turned into a stress fracture. I ran St. George on a stress fracture after 3 weeks of complete rest. That was dumb.

I couldn't run pain-free for about two months after the race, and I ran very little for the next 4 months. I started running a bit in February and built up to 15-20 miles a week. Last week after my 'long' run of 6 miles, my shin started bothering me. Two days later it still aches a little when I'm sitting down - no pain to speak of when I run. I haven't run since Saturday, and I ordered new shoes, even though the shoes I wore had less than 100 miles on them.

The weird thing is that it hurts on the inside of my shin bone, which I know is unusual for a shin splint, so here's the question: Could this be an ache from an old stress fracture, or is it really shin splints redeveloping?

The other question: how long do I rest, and what shoes do you suggest? I pronate just slightly on that foot, but other than that my running mechanics are pretty good.

[bluegoose]

Medial shin splints are not all that uncommon, and in fact are probably more common than anterior shin splints. I've had both in the past and both types are equally annoying.

What type and brand of shoe are you wearing? There are several different types of shoes that would be good for a mild to moderate pronator, like it sounds you are. I wear Brooks Adrenaline and Trance shoes. Asics has some nice models, which I can't remember off the top of my head. Runners World does a couple of good shoe reviews every year.

It sounds like you may need to consider a change in your shoe type, considering your history of injuries in the past. I know a good PT in your area who has done several Ironman triathlons, if you are interested in having him check out your mechanics.

As to how long to rest, that is highly individual for every person. The general rule of thumb is that you need to be totally pain-free during daily non-running activities before you even consider running. In the mean time, just focus on cross training to maintain your aerobic base. Prepping for the Tour de Tahoe would be a good place to start.

Once you are pain-free, cut you daily and weekly mileage in half for a couple of weeks as you ease back into your routine. Follow the 10-15% rule for increasing mileage until you are back to where you need to be. And stay off the pavement and concrete as you get back into it. Find some nice smooth, level dirt to run on.

[cowboy]

As to how long to rest, that is highly individual for every person. The general rule of thumb is that you need to be totally pain-free during daily non-running activities before you even consider running. In the mean time, just focus on cross training to maintain your aerobic base. Prepping for the Tour de Tahoe would be a good place to start.

Once you are pain-free, cut you daily and weekly mileage in half for a couple of weeks as you ease back into your routine. Follow the 10-15% rule for increasing mileage until you are back to where you need to be. And stay off the pavement and concrete as you get back into it. Find some nice smooth, level dirt to run on.

So does that mean I need to pick a later race this fall, or will a 2-3 week slowdown matter that much this early?

[SteelBlue]

I had medial shin splints frequently until I switched to a motion control shoe. I run in the Brooks Trance series and I've never had a problem since.

[cowboy]

I just ordered a pair of Trance 8's. I looked for 7's but RRS didn't have them. I also ordered a pair of NB 769's and Adidas Salvation's. I can road test them and send back the pair I don't like.

Thanks for replying. Did you ever use one of those shin wraps?

[ewth8tr]

I had medial shin splints frequently until I switched to a motion control shoe. I run in the Brooks Trance series and I've never had a problem since.

Same, except I currently use the Nike+ Triax series. I've been thinking about switching to something else though.

[SteelBlue]

I just ordered a pair of Trance 8's. I looked for 7's but RRS didn't have them. I also ordered a pair of NB 769's and Adidas Salvation's. I can road test them and send back the pair I don't like.

Thanks for replying. Did you ever use one of those shin wraps?

I like the 7's better than the 8's but you just can't get them anymore. The 8's are good but the ride isn't as soft. As far as preventing shin splints though they've been fantastic. I never used a shin wrap, the shoes cured me fast.

[bluegoose]

Medial are a little more difficult to manage than anterior, but it should still be early enough to let it resolve and not miss much on your schedule. You may need to tweak your weekend long slow runs a bit to make it work, but I think you should be okay if you do take good care of it for the next 2-3 weeks.

Last fall I came down with anterior shin splints after my 16 mile run. I was feeling a bit panicked, as I only had 2 long runs to go and time was limited. I took a week off running altogether and just rode the bike. The next week, the leg was feeling pretty good while walking so I had a PT buddy of mine put some kinesiotape on it. It felt great and I worked up to 7 miles the following week and then got back on schedule by week 2 for my 18 miler. No pain from then on or since.

[Coach McGuirk]

don't underestimate stretching them either. It helped me tremendously.

[cowboy]

don't underestimate stretching them either. It helped me tremendously.

Stretching what? Calf muscles? Any recommended stretches?

[Coach McGuirk]

Stretching what? Calf muscles? Any recommended stretches?

Yes, calf. The one I found best is to find a 8-10 inch elevated surface with a wall or hand rail in front of it. Placing just the balls of your feet on the surface, let your heels try to reach the non elevated surface.

For targeting the actual shin area I preform this stretch,

• Standing, you may want to use a hand on a wall or other support for balance.
• Place the foot to be stretched just behind your other foot (which remains squarely on the ground), with the toe of the stretching foot touching the ground.
• Keeping your toe firmly on the ground, pull the stretching leg forward so you feel a stretch from the top of your stretching foot through your shins. It often helps to bend both knees slightly.
• Once you feel a good stretch, hold it for 15-30 seconds.
• Repeat with the other foot.

[RockyBalboa]

This is one of the main reasons why I rarely run anymore.

Doesn't seem to matter what kind of shoes I use, and yes I've bought a few different pair of running shoes after learning the new ones while at first felt good,,,later on I get the shin splints from hell.

It doesn't seem that any amount of stretching works for me either.

It's pretty frustrating, so I haven't been running much lately because my shins end up killing everytime.

[cowboy]

My shoes came today, and I couldn't help going for a short run. 3 miles in the Adidas. They seem to have the most cushion, but they were a little like running on boards. Also, they started a blister on my left heel. The Trance 8's seem to have less cushion than the others, so it looks like the New Balance shoes are where I'll land. That's good, since they are the cheapest.

I wrapped my shin, and it was just okay. I still feel the strain, but it doesn't hurt. I might have gotten back on it a little early. Does ibuprofen help the healing or does it just mask the symptoms?

[Gidget]

My shoes came today, and I couldn't help going for a short run. 3 miles in the Adidas. They seem to have the most cushion, but they were a little like running on boards. Also, they started a blister on my left heel. The Trance 8's seem to have less cushion than the others, so it looks like the New Balance shoes are where I'll land. That's good, since they are the cheapest.

I wrapped my shin, and it was just okay. I still feel the strain, but it doesn't hurt. I might have gotten back on it a little early. Does ibuprofen help the healing or does it just mask the symptoms?

Just masks the symptoms. No offense but how could be asking that. Haven't you had a stress fracture caused by shin splints? We should be asking you for advice on this I would think, based on your experience. I have to tell you Cowboy, it sounds like you are being a bit stubborn and should just do fewer and shorter runs throughout the week, until your legs catch up to your will.

For a while a was doing about 4 miles 5 or 6 times a week (right when I first started running), got shin splints. I found running 3 or 4 times a week and shortening at least 2 of the runs, really helped a lot. On my off days I would still do cardio to keep up some endurance, but no running (I would get on the stationary bike or elliptical). I was stubborn at first, but Teenage Dirtbag whipped me into shape a few weeks ago by reminding me that the long pain free runs DO come around, you just have to be patient with your body. Just because your lungs, heart, and mind can make frequent long runs possible, doesn't mean your shins can handle coming along for every ride..

[ewth8tr]

My shoes came today, and I couldn't help going for a short run. 3 miles in the Adidas. They seem to have the most cushion, but they were a little like running on boards. Also, they started a blister on my left heel. The Trance 8's seem to have less cushion than the others, so it looks like the New Balance shoes are where I'll land. That's good, since they are the cheapest.

I wrapped my shin, and it was just okay. I still feel the strain, but it doesn't hurt. I might have gotten back on it a little early. Does ibuprofen help the healing or does it just mask the symptoms?

I forgot to mention, I also use Superfeet inserts (green) which make a big difference as well. Do you use inserts or just use the ones that come with the shoes?