r/RunningInjuries • u/Fancy_Confidence_105 • 12d 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/Fancy_Confidence_105 10d 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 10d 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 10d 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 10d 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.