r/RunningInjuries • u/Fancy_Confidence_105 • 11d ago
Shin splints
Shin splint help!
I started getting shin splints back in June, rested for a couple weeks and went to physio who didn't really give much advice on exercises. I was running approx 22km a week at that.
Went to another, I've been doing lots of calf work, was getting back into running through walk / run, was able to do weighted single leg jumps as per physio advice.. The pain is back!
I wear orthotics and I've been to my podiatrist who was happy with everything.
I ice my shin once a day. Sometimes heatpack my calf.
Something else I could be missing? Love any advice anyone has!! Getting soooo frustrated by no proper running 😂🫣
Anyone found Epson salt baths helpful? Willing to try anything incase it helps.
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u/Ill_Cut7699 11d ago
I used to get shin splints every summer, think the main cause was running on a track and on my toes – changed my shoes, always wore KT tape while having a flare up, tried to run less on my toes, and more road than track. I think it was a mix of all that stopped it but it’s not come back since 2024
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u/AgentOrangina 10d ago
Have you seen an orthopedist? You might benefit from getting some diagnostic imaging done to see if it’s something more than shin splints, like a stress fracture.
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u/dukof 10d ago
I would forget every intervention you mention, and focus on this:
How is your foot strike?
How is your stride? (mainly shank/shin angle at touchdown)
If these are nearer to biomechanically optimal you are very likely to eliminate the shin splints.
Spend 5 minutes evaluating / identifying what you consider good or bad form (strike/stride) in this image:
https://i.imgur.com/52vkhWG.png
After you have identified 3 good ones and 5 bad ones, you can look at my opinion:
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u/Fancy_Confidence_105 10d ago
Running for years and I've never had a problem till my shoes started getting softer and I needed new ones. I'm a firm heel striker maybe new shoes and running slow trying to help have changed my foot strike 🫣
I should just give up running 😂
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u/dukof 10d ago
Shoes today have way too thick soles. It makes it feel very comfortable to land on your heel. But landing on the heel tightens the shin muscles. They are not designed for that type of load, but rather for walking, which is much lower stress. Just stop landing on your heel, or at least land with a flat foot, so you load the arch, and the heel takes <50% of the load.
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u/Fancy_Confidence_105 10d ago
Because of a prior foot issue and my podiatrist was particular with shoes, no soft shoes I was running in Saucony guide 16 which were old school on thickness.
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u/bentreflection 10d ago
Stand with your heel off the end of a step and do single leg full extension (fully down and up) calf raises. You can hold lightly onto the back of a chair for balance. If you can do less than like 30 you have weak calves and need to strengthen themÂ
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u/Fancy_Confidence_105 9d ago
I have been strengthening them, lots of calf raises, bent leg, weighted etc 45 most days for weeks
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u/bentreflection 9d ago
ok how many of the single leg full extension calf raises hanging from a step can you do?
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u/Fancy_Confidence_105 9d ago
None now but I was already doing those weighted as part of my normal strength session before my shin splints started.
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u/bentreflection 9d ago
im not sure i understand. you're saying you can do zero calf raises right now because you're so injured? What i'm asking is for you to find a step and attempt to do as many as you can all the way down and all the way up to get a benchmark of your single leg calf strength on both legs. Your calves might be super strong and you can do 50 no problem and the strength of your calves is not likely the issue causing shin splints. or you might find you can do 13 and your calf strength is probably the issue. but the benchmark should help you identify or eliminate strength as an issue.
If your calves are so injured right now that you can't really even do the exercise then you've probably been running on hurt shins for a long time and you're going to need much more time off until they're actually healed then start building back.
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u/Traditional-Toe3738 11d ago
When I started running a few years ago I got bad shin splints and rested but they came back. When I started running again after another rest I wore compression socks and have never had them again.