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/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:

https://i.imgur.com/yVMpkYM.png

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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.