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The_Jazz · 01-20-2006, 02:48 PM

I spent several years as a competitive runner, so I know a little bit about shin splints. I'd say most of the advice above is right on the money. Definitely make sure that you're wearing 1) the right shoes and 2) shoes that aren't dead. All running/athletic shoes have a finite life. Back in the day, I could get 700 miles out of a pair of NB1500's, but that was only 7-9 weeks even with rotation. If you have the right shoes, but they're old, invest in a new pair. Inserts are a way of adding life to the shoe (generally) or correcting issues like pronation (rolling your foot too far inwards) or supination (rolling your foot outwards at all).

Ibuprofen before and ice after your runs is pretty helpful, too. I'd just take one Advil (or whatever) about half an hour beforehand. It will also help with any swelling. As far as icing goes, the easiest way to ice that area is to get some small paper cups, fill them halfway with water and freeze. When needed, peel the paper back to expose a cylider of ice and rub on your shins. It will help immensely.

As far as trying to change your running style, this might be more dangerous than you think. By changing your gait, you can put more stress on mucles and connective tissue that isn't ready and/or able to handle the change. That can be painful and career-ending. If you think that you have some sort of hitch in your stride that's causing problems, my suggestion is a little counter-intuitive - run more. The body is pretty good at self-regulation and generally finds the most efficient way of doing things. If you have major problems with your stride that are causing pain, I'd see an orthopedist and get help there, but any minor problems like the ones you described will probably iron themselves out over time.

Definitely stretch before and after. This is probably the best thing that you can do to prevent any injury.

Finally, definitely try to find a softer place to run. Concrete is the worst surface (other than ice) that you can run on, although asphalt is a little better. Dirt or gravel roads are great, but grass is the absolute best, and it's what your body was designed to run on anyway. To paraphrase one of my favorite running books, "you pound around Asphalt American long enough and a piece of grizzle is going to snap. That's when you become a pedestrian."

01-20-2006, 02:48 PM	#15 (permalink)
The_Jazz Asshole Administrator Location: Chicago	I spent several years as a competitive runner, so I know a little bit about shin splints. I'd say most of the advice above is right on the money. Definitely make sure that you're wearing 1) the right shoes and 2) shoes that aren't dead. All running/athletic shoes have a finite life. Back in the day, I could get 700 miles out of a pair of NB1500's, but that was only 7-9 weeks even with rotation. If you have the right shoes, but they're old, invest in a new pair. Inserts are a way of adding life to the shoe (generally) or correcting issues like pronation (rolling your foot too far inwards) or supination (rolling your foot outwards at all). Ibuprofen before and ice after your runs is pretty helpful, too. I'd just take one Advil (or whatever) about half an hour beforehand. It will also help with any swelling. As far as icing goes, the easiest way to ice that area is to get some small paper cups, fill them halfway with water and freeze. When needed, peel the paper back to expose a cylider of ice and rub on your shins. It will help immensely. As far as trying to change your running style, this might be more dangerous than you think. By changing your gait, you can put more stress on mucles and connective tissue that isn't ready and/or able to handle the change. That can be painful and career-ending. If you think that you have some sort of hitch in your stride that's causing problems, my suggestion is a little counter-intuitive - run more. The body is pretty good at self-regulation and generally finds the most efficient way of doing things. If you have major problems with your stride that are causing pain, I'd see an orthopedist and get help there, but any minor problems like the ones you described will probably iron themselves out over time. Definitely stretch before and after. This is probably the best thing that you can do to prevent any injury. Finally, definitely try to find a softer place to run. Concrete is the worst surface (other than ice) that you can run on, although asphalt is a little better. Dirt or gravel roads are great, but grass is the absolute best, and it's what your body was designed to run on anyway. To paraphrase one of my favorite running books, "you pound around Asphalt American long enough and a piece of grizzle is going to snap. That's when you become a pedestrian."