Shin Splints Remedies & Tips

5 Nov

Today’s post is actually a guest post by my running coach, Marc. I have been training with him for almost 2 years and have improved a lot during that time. It’s extremely helpful having someone plan out my training for me and tell me what to do. He motivates me to get out the door and run ūüôā Here’s some great info from him on shin splits and how to treat them. Enjoy!

Welcome to my guest post! ¬†I’m Marc Pelerin, head honcho at TrainWithMarc.com – your very own online running coach! ¬†Like me on facebook.com/trainwithmarc for more information about my online coaching! ¬†I’m writing about the dreaded shin splints – why you get them and more importantly, how to get rid of them!

So you’ve got what they call “shin splits” again. ¬†They never seem to go away and you’re not quite sure how you keep getting them…Here’s a quick guide to get you back out on the road or trail in no time.

Issue:  Shins are sore on the inside, usually on the bone.  They hurt to the touch and they throb and ache during and after running.
What’s going on: ¬†You’re not as stable as you thought you were. ¬†You bought stability shoes, but they aren’t doing their job! ¬†In short, your shin bone (tibia) is doing too much lateral movement (side to side) while you’re trying to get your miles in.
What you can do: ¬†Start by making sure your shoes aren’t dead. ¬†If they are, simple solution: replace them. ¬†You should also start icing. ¬†20 minutes on, 40 minutes off. ¬†Repeat a few times a day. ¬†When your shins get unbearably painful, freeze water in a dixie cup and massage and ice at the same time. ¬†It’s also a good time to get back to some strength routine – work on stabilizing yourself from the ground up. ¬†You can find some ideas here:¬†Runner’s World Article.
What you shouldn’t do: ¬†If the pain doesn’t go away after a few days of easy running or no running, you should continue to ice, stretch your calves and seek a massage. ¬†If after all of those measures have been taken, you should seek a runner-friendly doc who’ll suggest your next plan of attack. ¬†It’s best not to run through severe pain, but only you know what you can tolerate. ¬†However, if pains persist for long enough, possible stress fractures can result.

Happy running!  And if you have any more questions about shin splints, training advice or just general running questions, like me on facebook.com/trainwithmarc and ask whatever questions you may have.

Marc Pelerin is a high school coach who still competes at various road races. He’s the owner of trainwithmarc.com – as an online running coach. ¬†Marc is also a paraprofessional and is going back to school to be a certified special education teacher.

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2 Responses to “Shin Splints Remedies & Tips”

Trackbacks/Pingbacks

  1. Got shin splints? « - December 5, 2012

    […] have written about shin splits in the past. But you can’t ever have enough information on this annoying and nagging […]

  2. Shin Splint Exercise | - March 12, 2013

    […] many of you know, I have shin splint issues. I have written about it twice here and here (<–This one is actually a guest post by my running […]

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