shin splints?

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2011-11-26 6:12 PM

New user
5

Fairfax, VA
Subject: shin splints?

I have done 2 sprint triathlons, a 20 mile charity bike ride and 1 5K in the last few months.  I may not be blistering fast on the swim and bike, but they are more enjoyable to me.  Oh, the running...I do not like running.  It hurts from the very first foot strike.  I got my shoes from a professional running store where they put me on the treadmill and found the proper shoes for me.  That has helped, but only slightly.  After the 5K, my shins (and the muscle directly to the outside of each shin) was sore for 4 days.  I am a 41 year old female and new to tris this year.  Any suggestions on what I can do to work through this?

 

Thanks,

Ci-Ci

2011-11-26 7:31 PM
in reply to: #3915775

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Veteran
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1002525
Heber City, UT/San Carlos, Mexico
Subject: RE: shin splints?

I am a long time runner, its my main means of enjoyment. Have also done marathons, ultras, and the TransRockies run twice now. So I was annoyed last spring when I started getting shin splints and couldn't shake them. Should also add I run only on the trails, hate pavement unless its a race.

A friend recommended trying some HOKA shoes. When I looked them up I literally laughed and posted a picture on my Facebook wall. They look ridiculous. BUT, I bit the bullet and picked up a pair. They're like jumping on a mattress. Pretty fun. The main point though is they helped me keep my mileage up and shake the shin splints. Lost them somewhere around a week I think. Then I moved back to my regular trail shoes, no problems since.

I do still run with the HOKAs once every week or so just so I can stay used to them for race day. I started using my HOKAs for races on pavement to ease the joint stress which I hate so much.

They may look silly, but they worked for me!

2011-11-26 8:42 PM
in reply to: #3915775

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Master
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Essex Jct, VT
Subject: RE: shin splints?

There can be a few causes of shin splints.  Muscle imbalances or running too much too quickly.  Strengthening the anterior tibialis muscle and stretching the calves can correct the muscle imbalances.  Running slow and steady can take care of the running piece.  Here is a video that is a good place to start with exercises: http://www.youtube.com/watch?v=zHQc9Xi0x6w

As far as running goes; how much have you been running and how many days per week?

2011-11-26 10:25 PM
in reply to: #3915775

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Extreme Veteran
534
50025
Herriman, Utah
Subject: RE: shin splints?

I feel your pain brotha! I just went through this and BT.com helped me get over it with some great advice.

  1. I took close to 3 weeks off of NO running and just went heavier on the bike and swim.
  2. Ice and elevation every night
  3. Massage
  4. Compression sleeves for half a day every other day. Then use compression sleeves when you run
  5. The BEST ADVICE: Shorten your stride
  6. Try minimilast shoes: Saucony Kinvara, Nike Free or go extreme with the vibram 5 fingers.  Use these sparingly at first. 1/2 mile-1mile-2 miles etc.

Hope this helps.

 

2011-11-27 2:54 PM
in reply to: #3915775

New user
5

Fairfax, VA
Subject: RE: shin splints?

Thanks for the replies.  As far as how much I have been running...not alot since everytime I do, it hurts.  After alot of rest, I tried to start over again with 1 mile and it still hurt from the very first foot strike.  Maybe I didn't rest long enough?  I will try again but with more stretching during the rest.

 

Thanks! 

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