Another thread about posterior shin splints....

Advice/experience from people that have had the same if poss?

3 messages
15/01/2013 at 15:08

My first thread and its about injuries...fab!

Sorry to bore you all with another one about posterior shin splints but I need some advice.

I started running about 10 weeks ago and I have made the newbie mistake of pushing too hard from my legs as my cardio has improved.

I have noticed that a lot of the pavements around here slope downwards from right to left causing my left foot to pronate; I have a neutral gait.

Two weeks ago I noticed tenderness half way up the inside of my left calf after about 2 miles so I stopped my run, walked home and took a few days off. I noticed the pain only occurred as a result of the sloped pavements causing my foot to pronate.

After 2 days off I couldn't feel any tenderness so I did a gentle 3 mile run avoiding slopy surfaces with no pain during the run. By about 3pm the pain it has pretty well gone.

I have bought K tape, a compression sock, I'm icing when I get home from work and taking ibuprofen.

It all seems to help, to the point where I'm pain free at the moment tempted to do a gentle 3 mile run tonight - however I know I'll be sore tomorrow.

There is so much information about what to do and what not to do; plenty of people seem to keep some gentle mileage up with such injuries, but is that really sensible? A sports physio mate has had a poke and he is sure it is posterior shin splints.

I have a 5 miler the first weekend on Feb, 2x 10K in March and Manchester Marathon end of April so I am keen to keep progressing....but I dont want to break myself.

I guess I am looking for someone to say "do this" (and take away my responsibility!) - which isn't going to happen; however some words of sensible advice would be good. Should I lay off the running for two weeks and do cardio in the gym, or keep to some gentle 2 or 3 mile runs and see how I get on?

Edited: 15/01/2013 at 15:24
16/01/2013 at 01:17

From what you say, I'd

  • take a few days off, doing rowing or cycling  for the cardio
  • continue to avoid those slopey pavements.
  • Check your shoes are OK... did you get them with advice from a specialist shop?
  • spend 10 minutes before each run massaging your calves/shins... really getting the heel of your hands into the muscles to thoroughly warm them before running....
  • Then start a normal dynamic warm up before getting out there.
  • What is your stride length like? If it's quite long, then shorten it... so your footstrikes land pretty much under your centre of gravity.
  • Train slower than your training.
  • Search YouTube for post-run stretches aimed at reducing shin splints.
  • You're presumably running to a training programme.  Be patient with it.
  • In my limited experience with same shin splints, you can manage them by backing off if they get worse... moving to the gym or bike for non-impact cardio.

Good luck

Edited: 16/01/2013 at 01:18
17/01/2013 at 00:19

Ok, really useful advice; I have backed off and sticking to cross training for a week or so. Two days without running and it's definately improving, so I'll give it 'til maybe Monday before trying a gentle jog

I read elsewhere about shortening my stride; I think shortening it helped on my last run, but by the time I realised I was possibly over striding it was too late, the pain had started. I will include this in a week or so and actively try to keep it shorter

I bought my shoes from a 'proper running shop' who put me on a treadmill, but I'm thinking my left foot is very slightly pronating even taking the sloping pavements out of the equation....

Many thanks for your help

Edited: 17/01/2013 at 00:24

We'd love you to add a comment! Please login or take half a minute to register as a free member
3 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump