Shin splints and training

[buchanan]

I've entered the race for life and am following a beginers training plan.  Haven't been running for years and years and am wondering what the best approach is for dealing with shin splints (which I got the other day after not warming up properly) - are you best to try and jog through or stop running and walk them off?

[cassimer]

I expect you know the anatomy etc of shin splints so wont bother explaining - best to rest fully for a day or two. Further exercise can make the problem worse!

[undercovers]

yes stop running - but maybe go swomming to keep the activity up - obviously you won't be making the same mistake again, but put time into your stretching before and after exercise as this will really help. Light stretching now may help to speed up recovery, but don't over do it. Additionally i believe you can get insoles for your trainings that are meant to reduce the problem, tho i don't know much about the how or if they're any good - maybe some one will come along in a minute and tell us... good luck

[AB Editor]

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[Gevs1966]

Shin Splints is an injury that can be caused in several ways. The muscles at the front of the leg get injured or inflamed. This can stem from playing too much sport on hard surfaces. Or because of a weakness in the leg muscles, your running technique or even whether you have flat feet or high arches.
The injury occurs as tenderness in tibia (shin) area. The affected muscles in the tibia also help maintain the arch of the foot. This means there may also be pain when the toes or ankle is bent. The pain stops when resting, but the injury will often remain unless the above causes are treated.
There are a few things you can do with this injury. Rest will help to relieve the injury, but does not necessarily cure it. A physiotherapist may ensure you are wearing proper footwear, tape your shins or even recommend a leg brace. Cooling the injury in acute stages and then applying heat may also help. Building up the muscles around your ankles will help to support those leg muscles causing the pain. Getting yourself some proper cushioned footwear will help to soften the impact when your feet hit the ground when running. Changing the way you run may also need to be considered. Having a smoother stride will again mean that the impact is spread more evenly throughout your feet and legs.

The FULL recovery time can vary hugely but usually between two to four months. Do not start training until pain and tenderness in tibia has gone.

[buchanan]

Thanks to you all for your answers - went out yesterday and bought some decent running shoes and spent time on the on the treadmill - rather than the road - working on a better stride.  All up it felt much easier and comfortable.