For the past few days, I have been researching WebMD, blogs and random websites like crazy, searching for any miracle cure that can help me, because…
I’ve got shin splints. And I’ve got them bad.
I’m in my third week of training, and my shin splints are in full swing. It’s frustrating. And it hurts! I’m pretty sure they first appeared a week ago, during that not-so-fun treadmill run, but I’ve continued to run on them anyway. Not a good idea.
I ran two miles on Tuesday, at an 11 mile pace (because that’s all I could do without crying), and I hobbled my way home from the gym. It was bad. I went to work after that, and my shins were throbbing so badly, I had to sit down and watch the kids from a swing while we were on the playground.
If you follow me on Instagram, you know that ice has become my best bud. According to WebMD, ice is one of the best quick fixes for shin splints. I’ve taken ice baths, and I’ve iced with ice packs.
I’ve also foam rolled, and stretched. And stretched, and stretched.
And now — here’s the hardest part — I have to rest. According to WebMD (I haven’t gone to my doctor; I know she’ll just tell me the same thing), the only thing that completely cures shin splints is rest. For me, this is difficult, since I’m running a half marathon in ten weeks. But I know that if I do my scheduled 4 mile run today, I will leave in tears. It’s not worth it.
It looks like cross training might become my best fitness friend, next to ice, over the next week (or two, or three). I can’t risk injuring myself even more.
I would like to get better soon. I do not want to quit this half marathon training. I will not quit. Do you think that it’s possible to take some time to rest and still complete a half mary on November 3rd?
I really hope so….
Have you ever suffered from shin splints?
What do you do to prevent/heal shin splints?
Oh. Man.
Ive been there. Iced that.
not fun.
xo
No, it is not!
You have got to rest. I know it stinks now, but it would be better to take a few days off now in hopes of getting over it now, then have to be out for multiple weeks towards the end of training because you have seriously injured something. A great cross training for keeping up both your aerobic and anaerobic exercise is swimming
Thanks, Michael! I have read that swimming is the best way to recover, I just wish that my gym had a pool!
Oh my dear cousin… I’ve had it all : ) But yes, icing and stretching and resting are really the best things for you. And just because you can’t run doesn’t mean you can’t do other things, like upper body or yoga or Pilates. I think it’s totally possible for you to still be able to do your 1/2 in 10 weeks. 10 weeks is actually a pretty long time if you think about it! If you’re hurting, don’t do something, it’s totally not worth it because not only could you injure yourself more, you could actually injure something else trying to compensate for your poor shins. Just take it easy, pop in some Gilmore Girls and rest!!!!
I know, I’m still going to cross train. Thanks
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Ugh, I’m so sorry to hear that you are dealing with this. I know how painful these are…when I had them, it even hurt to walk! I’ll be praying that you get some relief!
Mine are the same way! It’s painful! Thank you! Icing them seems to help a lot, so I’m going to keep doing that.
I used to get horrible shin splints when running…but then I found the right sneakers, and haven’t had them since! I’m not sure what sneakers you use, but I highly recommend going to a specialized running store to get fitted for a pair. They’ll watch you run, analyze your “running style”, and set you up with sneakers that give you the proper support, etc. that you need. So worth the money to be able to run pain-free!
I have new shoes from a specialized running store. I thought they would help, but now I don’t know
!
Since you still have a lot of time left in your training, I would definitely suggest resting and/or cutting back on mileage. As long as you keep your cardio up, you should be able to get back into running without *too* much trouble. That being said, if you do take time off, don’t jump back into your training schedule with what it says. I imagine if you’re doing four miles now, your long runs in a few weeks are going to be close to the 6-8 range: don’t do it. I know long runs are critical for races, but that kind of spike in your mileage will only re-injure you. Do you know the cutoff time for your half? The half I’m running in two weeks has a cutoff pace of 13:00 min/mile, but if yours has something slower than that (like 16:00 min/mile, which is a common pace for marathons to cut off at), I would consider reevaluating your strategy. If it’s a “slow” half (with a 16 or so pace cutoff), you should be able to run/walk it and still finish before getting kicked off the course. Though that’s not ideal and probably not what you wanted to do, it would be better to do that than aggravate your injury to the point where you stress fracture, which could sideline you for months rather than weeks. Besides, if I remember correctly, this is your first half, right? If you start and finish the race, you’ve PR-ed. There’s no need to set out to set a world record on your first half, so run/walking could be a good alternative if your legs are still twingey.
I’ve been dealing with calf/shin pain since March, and you’re doing pretty much everything right to help yourself out. Keep icing, keep stretching, and if you have them, keep wearing compression socks/sleeves. Even if it may not feel like it’s making the pain go away, it’s probably keeping it from getting significantly worse.
The cutoff time is 16:00, so I can walk/run (or even walk) the whole thing if I want to. If I need to, that’s what I will do! Thanks for the advice!
Oh no!!! I have never had them before but I have heard they are terribly painful.
Sometimes rest is the best thing. If you over do it, your body won’t be successful. I know it’s frustrating. Good luck!
As everyone has said, rest, ice, anti-inflammatory are your friends right now. You can also try toe raises to strengthen the muscles along the shin, compression socks, and taping (http://www.kttape.com/instructions/shin-splints/#pnlReadMoreAfter). Make sure that your shoes are in good condition and appropriate for your foot and stride. If it is possible to run on softer surfaces like trails or grass, that can be helpful too.
Thank you for the advice!
You should read my post tomorrow morning! Haha it’s about how I skipped a longer run this week because I knew I needed the rest! I hope your shin splints go away soon, but honestly the best thing to do is take time off now. Even a week this early in your training won’t be a big deal later on but if you don’t take the time off it could result in further injury closer to the race.
I will read it!
First of all, I LOVE the new design!
Second of all, you need to REST! I got shin splints 2 weeks before my first (and only) full marathon in 2012, and had to rest the full 2 weeks before/improvise on the day OF the race! Luckily everything went well, but I promise– you will regret not resting!
Hope you feel better soon!
Thank you!! That makes me feel better, knowing that you went through it too (but I’m sorry that you did!). I will rest and pray that everything turns out okay at the race!
Your new blog layout is SO gorgeous!! I love it!! And I’m so sorry to hear about your legs, I think it’s really smart that you’re resting them instead of risking further injury! I’m sending lots of get better thoughts your way!
Thanks, Erin!
Don’t get discouraged!! I’ve had super bad shin splints, and then eventually had interior compartment syndrome.. And had to have surgery when I was 16. I still struggle a lot with the pain and have to monitor my running! Take the rest you need– your body is telling you what it needs!! You still have time to train and cross-training will help other muscles get stronger
the tears aren’t worth it-trust me, I know!!
Oh no, that sounds painful!
Aww, I’m soo sorry! Yes, I had shin splints (get this) from SWIMMING! My school’s trainer had never seen swimming cause shin splints before, but I got them from doing too much breaststroke kick! And I had to rest for a while – no kicking, just pulling. It was rough, but it totally pays off when you’re healed!
Hope your legs are back in running shape soon:)
I didn’t even know that getting shin splints from swimming was possible! Glad that to know that you’re feeling better now! Thanks!
oh no shin splints are no joke. My friend took off a whole season for hers because they got so bad. You don’ t want to jeopardize your long term running! Good luck!
Oh no! Thanks!
I think I have them too, but more so in my right shin. I’ve been icing it and wearing my compression sleeves as much as possible. I really hope it helps!
My right shin is worse too! I think it’s because my right knee is weaker. I did the ArcTrainer yesterday on an incline with resistance, and I think that’ll be good for strengthening my muscles. You should take a break if you don’t feel good, because you don’t want them to get worse!
Aww girl! I’m so sorry. I have never had these, but it sounds like the rest will be good for you!
Ice and compression are the best (plus duck walks). I hope they clear up soon but yes to rest. Shin splints can lead to stress fractures if you push them which is def a no bueno!
you’re right. rest is the only way to heal. i had to take 3 weeks off when i had mine a few weeks ago. i still haven’t done any activities involving jumping. my best advice is buy compression sleeves. i’ve been practically living in mine since i got them after having a shin splint. helped a lot! also, make sure your shoes aren’t too old!
Yes, I made the mistake of going to a Zumba class with lots of jumping! Not a good idea! I bought compression sleeves, and my shoes are new, so hopefully that helps with the healing time
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REST!!! When I first started running {not that long ago} I got killer shin splints. The only thing that finally worked was resting for about a week.
You already know my answer. Hugs to you!!!!
Thanks, Kristen!
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eep. I hate that! resting and not being able to train is always the hardest. but you’ll be better before you know it!