All the time people ask me about how I dealt with my shin splints. I got bad shin splints after training for my first half marathon, ran with them for my second half marathon and then took six months off running altogether. Now I run marathons and have no pain… so something’s up 
What are shin splints? Sports Injury Clinic says:
“The term shin splints is a name often given to any pain at the front of the lower leg. However, true shin splints symptoms occur at the front inside of the shin bone and can arise from a number of causes.
The most common cause is inflammation of the periostium of the tibia (sheath surrounding the bone). Traction forces on the periosteum from the muscles of the lower leg cause shin pain and inflammation. This has lead to the use of terms such as Medial Tibial Traction Periostitis.”
I’m going to share what helped me get over my shin splints and keep them away.
1. Zensah Compression Sleeves
If I had $1 for every time I recommended Zensah compression sleeves, I’d have a small fortune! But I tell everyone about them because they keep me running pain free. I bought my sleeves when my shins were so bad it hurt to walk. I had a half marathon the next day. Too stubborn to drop out, I was willing to try anything. I wore the sleeves for the half and finished strong. Sure, my shins still hurt, but the sleeves allowed me to actually run when even walking was painful.
I’ve worn the sleeves for every run ever since.
2. Shin-Specific Exercises
If you promise not to laugh at my little video, check this out for two exercises that help me keep my calves strong.
3. Getting Professionally Fitted for Running Shoes
You might need more support or a different shoe altogether. The fitting is free. Contact your local running store. I’m now running with Brooks Trance 9’s. Insoles might be an option too.
4. R.I.C.E.
Rest Ice Compression Elevation
Rest when necessary. Sometimes you’ll need to take a week (or a few months) off from running.
Icing is so important. I ice after every run and sometimes more when necessary. Ice for 15-20 minutes at a time to reduce swelling and blood flow to your shins. Elevate your legs so your feet are above your heart if possible.
I hope that helps! If you have any more comments, leave them in the comments or email me!
Today Katy H. and I went for a trail run! It was a blast! We were talking and laughing the whole time. I kept saying I felt like a 5-year-old running and playing in the woods. Trail running is tough because one minute you’re dodging roots and the next you’re trying to navigate through soft sand. Tough but fun!
What injuries have you dealt with? Would you add anything to my tips?
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Did you write this post for me? Haha, totally kidding. Really though, when I first started running, this was a major problem for me. So painful and heartbreaking. I never thought I could be a runner!
You mentioned some excellent ideas. What really worked for me was changing the size of the shoe I was wearing. When I first started, I did get sized at a running store (two different ones actually!) and they both said I was a 9.5 shoe. When I ran the Cherry Blossom, I was in serious pain – it was terrible. Now, I wear a size 10 and feel no pain except for the occasional shin splint.
I love Zensah products and think I may purchase these in the future.
Thanks for a great post! I'm going to tweet this
Thanks for the advice, I am recovering from what I think was shin splints, it's a reoccuring shin pain which has been present since I started running so this post is very helpful, I'll have to investigate if I can buy these in the UK!
Yay, SO much fun!!
Great tips! I agree completely, especially about the rest and ice. I had to take a few weeks off for my knee but it was totally worth it to be 100% better!
The right shoes make such a giant difference! I fit people into shoes every day and it's amazing how many people are wearing the wrong shoe!
I have really bad shin splints right now and with my half in two weeks I am really nervous.. Perhaps I should invest in sleeves.. hmmmm
Thanks for the advice girl!
I've heard a lot about the Zensah sleeves… I might have to try them! Thanks for all of the good info!
Shin stretch:
Stand in a lunge position, but not a very deep lunge, with your hands against a wall. Now bend your BACK knee in and hold it for 5 breaths. Release. Repeat 6 times. Switch legs and repeat.
Toe raises:
Stand with your back & heels against a wall. Now place one foot in front of the other (so your front heel is at your back toe.) Take your back foot out to stand next to your front foot. So your back is still against the wall, but you are now standing ONE FOOTS LENGTH from the wall. Raise your toes up and down slowly 20 times. Then fast 20 times. Then slowly 20 times again.
And do yoga!!
I'm actually pretty lucky that I've never had to deal with shin splints. These are great tips nonetheless
It's also important to note that shin splints are often caused by running either too much too soon (sudden increase in distance or intensity) or on surfaces that are very hard. i also find i get them when i run on the treadmill. basically, it's an overuse injury, so — if you find you have them for a long period of time, look at your training schedule. and be gradual with your distance/intensity increases . . . an don't run 20-milers all on sidewalks, etc.
all that being said: we all get 'em at some point or another. good tips!!!
I am sooo jealous that you get to wear shorts and a tank in Feb!
My worst injury was probably when I pulled muscles in BOTH my legs. It hurt just to walk 5 feet..
I, too, highly recommend getting your feet professionaly fitted into a running shoe. I did and the shoes I ended up purchasing are the BEST. My feet feel so comfy in them while i am running
Great tips! I thankfully haven't had to deal with shin splints much, but did have some feet problems (fractured a little fibular sesmaoid in my big toe!). I'm still unable to do some exercises and wear heels but it's working itself out!
ive had pretty much every possible problem with running! shin splints, hip pains, stitches, etc ha i;m like an old lady.
recently though ive been getting prettty bad lower back pains. any suggestions? :\ thanks!
Hey Ashley! Thanks for the advice. Do you wear the Zensah Shin Splint/Calf Compression ($19.99 on the Zensah site) or the Running Leg Sleeve ($39.99)?
Thanks so much!
your tips are great! ive had a hip injury in the past. i think i got it from not stretching at all…
The stretches you showed in your video have TOTALLY helped my shins! Thank you sooooo much!
Thanks for all your tips!
Loved all of them
Have a great night!
Brazilian XOXO´s,
Gabriela
Thanks for the video! I used to have chronic shin splints that I needed P/T for, so have learned a few good tips to help work that elusive muscle:
-Toe raises: Works best with weights on your feet, but I find wearing a pair of sturdy, heavy boots work too! Sitting at your desk, cross your legs, and slooooowly raise and lower your dangling foot. You may be surprised at how much it shakes as you lower it! I compulsively do these in class
-Towel scrunchies: Place a small hand towel under your bare feet, with your toes at the end closest to you. Using your toes only, "scrunch" up the towel until you're at the end.
Good luck!
Thanks for posting this! Shin splints have always been a problem for me when I'm increasing mileage and speed simultaneously. I usually RICE but maybe I'll check out those compression sleeves
Thanks for posting this! Shin splints have always been a problem for me when I'm increasing mileage and speed simultaneously. I usually RICE but maybe I'll check out those compression sleeves
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