Advice needed for running with shin-splints

[samantha]

Does anyone have any advice?

I have terrible shin pain in my left leg. I am training to run the DEA 2-mile PTT probably in about 3-6 weeks. I have had recurring shin pain for the past few months, so I don't run that much and right now I know I will get at least 1 point on the run. I am at about 18:10 and the max is 18:45 for women. The pain is so bad that it hurts just to walk now. I take 3-4 Advil before I run so I can make it through.

I know I need to rest it and let it heal. After the PTT, I will have at least 4 more months left in this process before I get to the academy. I plan on seeing an orthopedic, taking 1-month off and do whatever the doctor suggests to build up my calf and shin strength so I can build up to running (starting small distance and build) so I can get through the academy.

My question is...has anyone gone through this? Can I keep running through the pain or am I going to seriously hurt myself to where I can't run or walk at all? What is the best cardio to replace running in the interim? Any suggestions are much appreciated.

[ppb2]

Sam-

If the pain is so bad that you are having trouble walking, I would go see a doctor now. Shin splints can be caused from a variety of injuries, including stress fractures in your legs. So, the cause of you pain might not be something that can be alleviated to building up your shin / calf muscles...

ppb2

[Mongo]

I practiced (in high school) and entire pre-season with shin splints. You can run through them, but it's painful as hell. Rest is the only remedy.

I would put ice packs on my shins every chance I got when I had them. This reduced the swelling and at least numbed the pain. I was also taking lots of Ibuprofen to reduce swelling and help with the pain. Another trick I learned was to wrap my legs. My shin splints were more of a result of bad arch support. So, I had two long ace bandages that I used for every practice. I would wrap my foot so that my arch was pulled up high and also wrap my shins to compress everything together. I think the arch wrapping helped more than anything since this was the cause of the problem, but whatever it was....even if it was mental helped me through the shin splits and the entire season.

Hope this helps.

PS. if you can find a rubber track or cinder track, run on there and see if the surface change helps.

[gotcha]

if its painful when you walk thats a bad sign, usually means you can have a hairline fracture of your lower loegs which could be determined by a bone scan.

stretch and strenghthen your lower legs, most running injuries are a result of too much too fast too soon, you gradually have to build up to it, you just cant go out running everyday of the week and expect zero injuries.

get the right sneaker also to help with any pronation or supination issues u might have

[karnaugh]

First thing I would do is go see an orthopod and get a bone scan out of the way to rule out stress fractures.

Second thing I would do is go see a personal trainer that specializes in running...or maybe swing by a college or even high school and talk to the track coach. Your gait may be the cause of part of the problem.

Stretch every morning, before running, after running, and every night. Ice them down at least twice a day...after running and before you go to bed.

Up your water intake to at least a gallon a day if not more (try an ounce of water/lb of body weight). Cut down on sodas/pops and caffeinated coffee and/or tea.

Go to a running store and let them look at you and get you into a good set of running shoes.

As stated, change the surface you run on. If you have to drive a little bit to get to a rubberized track then do it. Black Top is better than concrete IIRC. You can also try running on the side of a safe road in the dirt or grass.

I wouldn't worry about inserts too much yet. You need to get some good foundation laid down before you change out with some inserts.
Rule out stress fractures.
Ice, Stretch, increase H2O intake.
Get a good set of shoes.
Change surface.

If you do not have stress fractures...I would keep running light runs for a couple weeks and see how things feel. If they aren't getting better, then I would consider adding some inserts or maybe taking a different approach. You may have to rest for a month or two and do some alternate cardio work.

Hope this helps.

No, I am not a professional, I am just an engineer.

[ppb2]

Karnaugh...the ending of your post is hilarious. You should change it though, to say:

"No, I am not a professional, I just play one on tv"

:D

[samantha]

Thank you everyone...the advice helps.

I have an appt. with an orthopedist on Tuesday and I am not going to run until then.

I run on a rubber track and my shoes are fairly new. I will go to a running store though. I will also stretch more, etc. The idea about a trainer who specializes in running may be key.

[skindiver]

I remember when I first started running I had horrible shin splints and a tight left calf....It was my shoes.

I bought a really good pair of running shoes, and I've never had a problem since. I just left my "good" shoes out of town, and I had to resort to using my old ones, and I could tell a huge difference as soon as I started running. I felt like I had blocks strapped to my feet. LOL

Anyways, I hope you get better, and find the root of your problem.

skindiver

[Nicolosi99]

#1 Dont' overdue it...three weeks is not a lot of time to "train' for an event.

#2 Look at your shoes! You may need new ones. I buy at least a new set every 6 to 8 months depending upon mileage.

#3 I'm a heavy runner meaning that I weigh over 200lbs. I've purchased the same running shoes for the past 3 years. New Balance 991. They are grey, uglier than all hell but man do they feel good! No shin splints

#4 ICE after running! Get those small styrofoam cups and fill them up and place them in the freezer. After running, pull out a frozen one and the styrofoam cups will insulate the cold from your fingers so that you can move the ice over your shin

#5 Stretch heaving after running. Lay on your back and raise your leg up and place a towel around you foot. Stretch and move your foot in all directions..you'll feel it in your shin.

#5 Don't run everyday..start off with 3 days a week...say M, W F.

Good Luck

[DelC]

Plus all the above; Go to the high school track and run on the grass on the inside of the track until you get your shins in shape.