My shins hurt while running

Leona
It sounds like a classic case of shin splints!....shin what???? Shin splints, not sure exactly how they come about and not having suffered from them to any great extent I'm probably should be ignored, but give your current running shoes a good looking at, they are most likely the culprit if it is anything non genetic. Other than that I would recommend cutting back on the milage, ice your shins after a run and while running shorten your stride and increase your leg turnover rate. Again the big thing is taking it easy till your muscles in your shin can match those in your calf.

Kevin

Also, make sure you have good running shoes for your needs. I used to get shin splints all the time. Once I went to a running store and got fitted for the proper shoe, I don't have the problem.

Leona:

Kevin got it exactly correct. Shin Splints are caused by your calfs being stronger than the muscles in your shin (yes, there is a muscle on the lateral side of your shin bone - and it is a strong one for its size). A good pair of running shoes may help, but sometimes it is just the disparity in strength and good shoes will only reduce the pain.

You can independently strengthen your shins by doing two different exercises. I had shin splints really bad in high school, but since I did these exercises until they stopped I have not had a problem in years.

The first one sounds kind of weird, but it works - I was introduced to it by my high school track coach. You can do it almost anywhere, I used to do it in class, sitting at work, etc. Hold your foot slightly off the floor and write the alphabet with your toes - kind of act like you have a pencil between your toes and write the letters by rotating your foot. You should feel it in your shins. The second is good also, but you can not really do it anywhere like the first one. Lay a bath towel out on the floor and in your bare feet curl your toes and bunch up the towel by pulling it toward you. This one you will really feel in your shins.

And, like others have suggested - ice your shins after running, and after doing the exercises. But, never ice for more than twenty minutes at a time. The best way to ice your skins (at least it always worked for me) is use paper cups and fill them with water and freeze them. Then take a couple out and tear off the top of the cup to expose the ice and rub it over your shins for twenty minutes, let them relax for twenty minutes, then ice them for twenty more minutes. You can put the cups back in the freezer and reuse the next time.

Hope this is of some assistance.


Edited by swmbkrn 2004-10-12 1:39 PM

Check your shoes as well. You might not be wearing the right kind depending on how you run. This will cause your foot to pronate or supinate more that usual and might be causing additional stresses in your shins. Go to a running store, and bring your old pair of shoes with you. They might be able to tell by the wear pattern on the sole what type of shoe would be best for you.

Chris

Shin splints do suck!!  Besides doing some of the things listed above (the alphabet thing really does work), I just make sure that I don't over-do it.  I can only run for two days in a row, then I take a day off.  It just seems to help give them some time to rest and heal.  Whatever you do, don't think you can run through the pain....shin splints don't work like that.  If I don't give them some rest, the pain just gets worse and worse.  I also agree with looking into a new pair of shoes.  You'll be amazed how much of a difference it can make.  Good luck!

Being a flat-footed over-pronator myself, I experienced this last winter/spring. Take all the advice suggested so far, making sure you have a motion control shoe (NB856 - mine, 1221; Brooks Beast; Saucony 3D Grid). Another strengthening exercise is to cross one leg over the other so it is parallel to the floor, bungee a 5lb dumbell to your foot and lift the dumbell hinging just your ankle. Run figure 8's (~20' radius) to loosen the affected muscle. But you should probably go see a podiatrist, who may recommend orthotics.
The beauty of tri training is that you have two other vehicles by which to build endurance. I'm a better runner since I cut back to 3 runs/week and added cycling and swimming to my arsenal.

I'm fairly certain that 'shin splints' isn't actually a condition it's just a general word that describes pain in your shins. There can be several different causes so be cautious when taking advice on 'shin splints' as it may not be relevant to you particular condition.

I think Kevin's advice is very good. If you follow this and it doesn't clear up it may be worth seeing a doctor, ask to see an sports injury specialist.

Good point on the possibility of other possible problems!

I'll just chime in too since I'm in the same spot as you - just starting out but sidelined with pain in my shins. Actually my pain was on the inside of the shins & was even tender to the touch. When I went in to see about getting orthotics the podiatrist said its a classic problem that results from flat feet (very flat feet for me). Pain in the front of the shin is more likely a muscle imbalance, but either way your first step should be to go to a good running store & have them take a look at your step and gait. & follow everyone elses advice here about the icing & exercises & start slow, even if you feel you can do more - yes its frustrating, but even if your legs are able to run a bit, your shins might not yet. Just my thinking on it. Good luck.

Drew

Thanks for all the good posts on shin splints. I was just about to post an identical question myself. I just began running a few weeks ago. I'm primarily a cyclist, and then a swimmer, so my legs are fairly well developed. I'm guessing that you are right: my calves are more developed than my shins. And truly, when I shorten my stride, it improves. I just never connected all these dots before! Thanks, folks, for helping solve this particular mystery for me and giving me some good guidelines on ho to proceeed.

Thanks everyone for your tips and advice x