Anonymous wrote:A friend who is a sports doc said that they are not really an injury to the shin, as I'd thought, but a problem with the calf. So do lots of calf stretches - put your foot on something waist high, turn foot out, and sink on your other knee until you feel the pull.

I haven't tried them, but I've seen a lot of exercises like this on Pinterest.

A friend who is a sports doc said that they are not really an injury to the shin, as I'd thought, but a problem with the calf. So do lots of calf stretches - put your foot on something waist high, turn foot out, and sink on your other knee until you feel the pull.

Ugh. I took three weeks off and I'm three runs in this week and I feel a twinge. I'm not a new runner and have never had them before... so frustrating.

Might be an indicator of muscle imbalances. You probably have a weak calves and need to work on strengthening them.

Anonymous wrote:Do you have a pronounced heel strike? Things that could help would be shortening your stride (this is the single biggest thing you can do, I think), which will also probably reduce some of the impact on your heel strike, or just making a big effort to land more mid-foot.

Agree.

Also, what is your posture? I didn't realize it, but my shoulders drooped forward and my back was slightly hunched. Plus, I switched to running on grass (although I ironically almost twisted my ankle doing that b/c the field was too uneven), but found a local HS with a rubbery track made it easier. Get good shoes and insoles too.

Rest and ice.
When you start running again do duck walks before you run. Just walk on your heels for a bit. That helped me a lot and I never got them again.

Ice and rest. Don't try to run through them.

Op here: been icing them down and it's really helped.

Do you have a pronounced heel strike? Things that could help would be shortening your stride (this is the single biggest thing you can do, I think), which will also probably reduce some of the impact on your heel strike, or just making a big effort to land more mid-foot.

Rest, Ice, Motrin.

If you try to run through them, you risk a more serious injury.

I agree. Make sure you have good shoes, or they will tend to come back.

Stop running or they will turn into stress fractures. College lax taught me that. Rest and warm baths coupled with deep massage along your shin bone will work out the knots. Ibuprofen for pain. Then slowly ease into mileage and speed. Also, a pair of shoes with extra cushioning helps as does running on a track/tra vs cement or pavement.

I used to get these in High School track - I agree - ice. We used to freeze water in dixie cups. It was easy to hold and apply in the painful areas.

Rest. Ice.

Any advice on how to get over shin splints? Been killing me for over a week, so much so that I don't want to run.