interesting points ,if anyone else is searching for inner shin pain running try Mackorny Run Fast Blueprint ( search on google )? It is a smashing one off guide for getting rid of shin splints without the hard work. Ive heard some incredible things about it and my neighbor got amazing success with it.
I'm not sure but ,if anyone else trying to find out best exercises for shin splints try Mackorny Run Fast Blueprint (just google it )? It is a great exclusive guide for getting rid of shin splints without the headache. Ive heard some incredible things about it and my friend got amazing results with it.
hey ,if anyone else wants to uncover how to take care of shin splints at home try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )? It is a great one of a kind guide for getting rid of shin splints minus the hard work. Ive heard some great things about it and my mate got amazing results with it.
I'm not sure but ,if anyone else wants to uncover shin splints symptoms try Mackorny Run Fast Blueprint (should be on google have a look )? It is a smashing one of a kind guide for getting rid of shin splints without the hard work. Ive heard some interesting things about it and my m8 got cool results with it.
hey ,if anyone else wants to learn about shin splints cures try Mackorny Run Fast Blueprint ( search on google )? It is a good exclusive guide for getting rid of shin splints without the headache. Ive heard some great things about it and my friend got great results with it.
Stretching, single leg calf raises, change running shoes every 250 miles, buy good running shoes (research for reviews), vitamin D and calcium, proper rest between runs.
You definitely don't wanna be running with worn shoes, but the 250 mile a shoe thing is more so for more serious runners and those with a budget. After the 200-250 mile range with most shoes, they lose some of that bounce, pop, boost, whatever each brand calls it, and become slightly slower. As long as you take proper care of your shoes and make sure there's no wear in places that will hurt your running, you can go well in excess of 400 miles. My adios 4s have done me close to 600 miles over the past year and still going strong
The problem with orthotics is that the arch of the foot is not meant to be in continual contact with a surface. Orthotics create a reflex reaction that can cause an even greater valgus foot. Have someone who uses orthotics for valgus (flat) feet take off their shoes and you'll see that the arch is often completely collapsed. A more long term solution is to strengthen the muscles that create lateral tension on the foot. And fun fact: If your glutes are not activated, every time you take a step you would fall flat on your face!
Great information! Thanks for sharing 👏 By no means are orthotics a magic bullet - and in some cases they may serve as a "band-aid" solution. At RC we strongly promote strength training with all our athletes -as this is the best way to prevent and treat nearly every injury!
This is sad. I got shin splints in my Right leg for like 2 months now, since about 2 weeks i can run just like before, just a Little Pain i can feel when i put pressure with a Finger on this specific area. Now yesterday i Startet to Train my tibialis and now i think it got worse and on the left leg too. Great… in 1 Week (1.sep) im going to the police academy where we run nearly every day.
Hello, I’m hoping Coach can find time to respond to me. I have anterior tibial stress in my left leg. It has been 4.5 weeks of no running and no compound leg workouts such as squats and deadlifts. I have done hip and calf strengthening exercises. The stress still noticeable, even when just lying around, but never really painful; just tender to the touch, especially after walking around downtown on the weekends. I ship out to boot camp in 3 weeks, at which point I’ll be grown into a heavy running regime along with lots of marching and various other calisthenics exercises. Should I start retraining (jogging) now despite the certainty of having discomfort, or should I push back my ship out date in order to continue resting until 100%. Is it possible to start running again without making it worse at the end of the healing process? Thank you! Grear video, too!
I got some big ol calves and still got shin splints. im training for the military and my shin splints come on during running and after running, its killer. I take one day off one week and two days off the next week. Im running, rucking, swimming, and doing other workouts. I just signed up for Physical therapy and my first session is next week. I kinda jumped in to running a lot more than i had been prior and i never rucked before started this program. I do warm up exercises and stretch my calf muscles. Ive been icing my shins everyday and using Biofreeze spray to reduce pain. I havent been taking medication for them because they dont hurt right now cause im taking a break from my program to let them heal. I use a foam roller to stretch them out, a stick roller to rub them out, and a theragun elite to massage them at the end. I go in the jacuzzi constantly, drink loads of water, and take a 1000mg of Calcium vitamins plus drink milk. Im not sure how long the road is to get them to heal faster so i can get back to training. I feel like a bum not being able to do my rucks, runs, and swims and am losing my gains. Does anyone have any other advice for me getting back to full speed.
Take it easy and rest, but if you dont want to sit all day at home, you can aslo do cycling, rowing, and other things that wont put too much pressure on your legs and shins.
I only do long walks but I now have really bad shln splints.the pain seems to be getting worse ,is it possible I could have a stress fracture from walking ?.
Thank you So much. I am desperately trying to lose my post-baby weight. And my shin is to the point it hurts while I am relaxing. Not my first rodeo tho, I have had stress fractures before, once on the proximal end of my fibula. My calves are probably one of the strongest parts of my body, but what you said makes a ton of sense. My strong calves are just dying under my weight. I'll be doing the exercises you recommend and go back to a walk to run training schedule. It's a setback but way better than going to nothing. A funny antidote, you should see the shinsplints at basic training. It's brutal.
Hey, JD! Glad you found the video helpful. Any results since trying the exercises? Haha, definitely a common injury with new runners so makes sense it would be common at basic training.
Which exercise are you referring to? You can increase the reps if needed. Most of these recommendations are based on runners experiencing significant pain due to their injury which is why they might not want to do more than 20 reps.
I've got pain right in the center of both shins, feels very much like the bone and is sensitive to the touch. Sometimes my cat steps over my legs and I literally flinch. Could this be a stress fracture? I'm training for a 10k in March, and want to heal this without stopping training. I've already got thinner shoes, run on pavement and take short strides high cadence. I also take a calcium supplement. My legs are super thin, and I've struggled with these pesky shin issues since high school when I was in cross country. Just can't seem to get rid of them.
I think i am suffering from shin splint. I feel pain in my legs when I running. after running I can't even walk. It is very painful. Is stretching and exercising will be enough to heal it?
Good question, Hamad. First off - you must REST! Don't run until your shins are feeling 100% while walking around and such. Even then, give it a couple more days to be sure. While on the mend, do these exercises and stretches. Plus make sure you're icing the shin for 10 min or so 1x/day. Last thing - make sure you have a solid pair of running shoes. Shoes that are worn out (or just crappy) can easily cause shin splints. Good thing to look for - if the bottom of your shoes look like a bald tire ... it's time to replace them! Hope this helps 👍 give me an update on the shins in a couple weeks after you've done all the above. I'd like to hear how it's going. - Coach Michael
interesting points ,if anyone else wants to learn about shin splint recovery time try Mackorny Run Fast Blueprint (should be on google have a look )? It is an awesome one off guide for getting rid of shin splints without the headache. Ive heard some extraordinary things about it and my cousin got cool results with it. #how to treat shin splints when running
interesting points ,if anyone else wants to learn about top of foot and shin pain try Mackorny Run Fast Blueprint (do a search on google )? It is a smashing one off guide for getting rid of shin splints without the hard work. Ive heard some amazing things about it and my m8 got great results with it.
@Mark Tenor Orillosa Santos can u explain it more clearly bro 🥺 I'm suffering from it too every time I train with my football coach the shin splits slowly increases
i have issues with my shins ever since i started skateboarding, everytime i take a break it goes away but comes back the second i start skating again..
The theory about running on soft vs hard surfaces is very interesting. In fact just yesterday I was experimenting with this. Normally I run on a packed mulch trail, grass, and various dirt surfaces, but yesterday ran about 50% of my run on pavement and indeed it feels more stable and it's easier to run with a consistently better form. I have been hit hard by tibial pain and have cut back on mileage and taken up to a week off several times recently... it could be that my consistent running on soft surfaces has in fact contributed to this, rather than avoided it which was my original intent.
It is fascinating how that works! Yes, the overall impact absorbed by the tibia and other areas the leg doesn't change much from surface to surface. However, the plus side with soft surfaces is that you will have less impact on the metatarsals and you can make other surrounding muscles in the foot stronger (especially when running trails). That's why it makes sense to incorporate both surfaces into your training.
Have you fixed the issue? I am dealing with mild shin splints at the moment, which emerged after a long run on boggy trails whilst wearing a highly cushioned shoe, so I am keen to experiment with a firmer shoe and firmer terrain.
@@joseconcha5118 yes, they ultimately have gone away and not returned. It took a lot of time, plenty of massaging the area, and even some PT and exercises, but I believe my body finally adapted to the running and increased mileage.
interesting points ,if anyone else is searching for how do you stop shin splints try Mackorny Run Fast Blueprint ( search on google )? It is a smashing one of a kind product for getting rid of shin splints without the normal expense. Ive heard some super things about it and my neighbor got amazing success with it.
+RunnersConnect hi everyone ,if anyone else wants to learn about how to combat shin splints try Mackorny Run Fast Blueprint (do a google search )? It is a good exclusive guide for getting rid of shin splints minus the headache. I've heard some extraordinary things about it and my cousin got great results with it.
Only helpful video I could find on TH-cam after hours of looking. No one else provided any kind of valuable information or realistic solutions, some videos even made it out to be a permanent, untreatable condition. This is the only video I saw that discussed the link between calf size and shin splints, as well as making simple suggestions like thinner shoes and harder surfaces.
Wow! I try to only run on trails at my local park, and this theory about hard vs soft surfaces is very intriguing… shin splints are such a pain in the butt! I did recently increase my mileage and frequency fairly significantly- I thought I was doing so conservatively but running is so addictive for me sometimes I do get a little carried away, it just feels so good to run! However then I seem to pay the price with these damn shin splints. Thanks for the tips!
Probably a running form issue. Try using a metronome and run at 180 bpm. This keeps you from overstriding. I think this was the biggest help for me and also running in Altra Escalante running shoes. They spread out impact in your forefoot due to the wide toe box. I used to get shin splints after 5 minutes of running. I don't anymore. Oh and not adding too much mileage too fast. Your bones need months to adjust.
I got shin splints after running for almost two years and when I was training for a full Marathon, while working with a coach and we only would add on a new mile every 3 to 4 weeks and I had been training for months just to get to 15 miles. I’ll take these suggestions into consideration when I’m able to get back out there. (I did get custom orthopedic insoles when I was diagnosed with shin splints and always stay up-to-date on keeping my shoes new and keeping track of the mileage each pair takes before retiring them around 400 miles max)
What excellent info. It is refreshing to find new and promising treatment and probable cause. The bone stress certainly makes more sense to me as my shin splint is only in one leg and the calf is looser in that leg. I have more flex in that ankle too.
This all makes so much sense I’m a new runner (bout 2 months in) and I increase my run milage weekly. I noticed a bit of pain around my tibia at the start and ignored it but it progressively got worse. Today I couldn’t even complete a mile because I felt a sharp pain around my legs. My calf circumference is also really small as I genetically don’t have much muscle around there. Thanks for the video super helpful!
I found that my shins tend to hurt worse when wearing thick, cushioned shoes with a higher heel drop. I have less pain when I wear less cushioned and 4mm or less heel drop.
I’ve been working out for about a month consistently. After I took a two day break because my body was sore from strength training, my shins have hurt so bad I can’t run longer than 10 mins
Bro did its neccary to take rest because i play cricket i come after a break of 1 month because of back injury how i am suffering from shin splints and i dont want to take break again so what shouls i do
I’ve played football for years, and this season I’ve starting getting them, weirdly enough. Since the season just started, it’s not like I can do much, since coach won’t give off time for “Fake and false injuries.” It’s really starting to hurt my legs, and now my knees and the tops of my feet. I can’t even walk without hurting and I think the damage may be becoming permanent. Can that happen? If anyone has advice or anything please don’t hesitate.
Idk if you're still having issues, but there are some options that might help: - Get a doctor's note (probably from where you got your physical) - Quit the team
My pain has never went away. I've had it for atleast 10 years. The front of bottom left leg always hurts after around 5 minutes of running ( that leg has a bigger calf than my right leg). I have tried everything, different running shoes, tried different leg workouts like calf raises and nothing has helped.
Not a fracture. I bought some insoles that a fitness guy recommended and it finally went away after 10 years. I got the insoles about 3 weeks ago. Crazy how that one specific insole helped me. I have tried so many.
@@NotYourDud3 all my shoes and boots i wore out the heal on the inside only, like I wasn't walking correctly. So my heal of my shoes or boots look like a side ways wedge and I never paid attention to that.
You have no idea how much I've been working on my ankles, calves, shins and hips strength for the last 2 years and still, every time I do speed intervals, I get the posterior tibialis muscle pain again. I take a Ca/vitamin D supplement my doctor gave me, I use massage, ice, compression and even tried dry needling with my PT. I just want to be able to hit the 4 hour finishing time on my marathon. :(
I'm flat footed as well and it's been bothering my right lower leg and my left leg doesn't bother me at all what can I do because I'm trying to prepare myself for the military 🤦🏾♂️
very good video, tomorrow I plan to run 14km in my way to complete 21km in 5 weeks, I will increase my pre run work out with what you showed here, very useful, thanks for sharing your knowledge.
I iced and took Advil... helped ease pain but swelling and soreness in total didn't go away. I haven't jogged in 4 days. My lungs are good and wanting to continue my shins, however, say stop.
I solved my shin splints by quick ”forced” marching in army boots. You walk so quickly / fast pace that you almost cramp in the shins, the splints were gone after that after having problems in over a year.
my shin pain hurts when i’m running and is tender to touch in one certain area, but after a minute or two of gentle massage next to the bone it goes away. I don’t really know if i have shin splints? 🤷♂️
I got hypothyroidism which unfortunately swells my feet ifs a nuisance I'm trying to lose a stone can run 10 kph but 13 is a lot. If I didn't run I will not lose weight my metabolic rare is very low got it formally tested I seem to benefit from afterburn effect I still got 3 pounds off but tough.
Hello coach, thanks for this useful video. I am 40+ and recently started playing tennis and have pain ‘in the bone’ between the knee and the ankle. It goes 10-15 min after the play. What should I do? Thanks
Any references or links to the "evidence" mentioned at 6:44? I've been trying to find these newer studies but can't come up with anything solid. Something along the lines of: "...Some evidence suggests running in thinner shoes on harder surfaces lowers leg stiffness, etc..."
there ruining my football season have never had them before its totally depressing, I'm religiously foam rolling , resting , ice , strength work in gym , no matter what I do seems to make it go away can anyone answer if it feels like a cramp sensation around the lower leg ankle and foot area? when I foam roll the pain is excruciating is this normal?
Hey, sorry to hear you are struggling with shin splints. Be cautious with the foam rolling (or don't do it at all) because it might aggravate the injury more. What kind of strength work are you doing? Be sure to add some of these exercises from our video. Symptoms may last as long as a month, but should subside soon hopefully.
Im also playing football and ive had shin splints for almost 1.5 years. I have tried everything but nothing really helped. I just tried to play through them as well as possible. I have been to multiple doctors no one could give me a sufficient treatment. Now here i am taking ibuprofen before every practice.
@@kerems6039 buy a resistance band strap it to a table leg , wrap around foot a pull back with your foot like a reverse calf raise till you cant take the pain anymore this has to be done daily and make sure your boots are the correct fit , doing these 2 things definitely helped me I still get them but not half as bad
From no running at all i started with: Week1: 15km Week2: 19km Week3: 21km And got shin splints. Pause for 1 month, started again and got shin splint after second run. Week1: 18km Week2: 36km Week3: 20km It got so serious that i could not walk. Startrd to scrape shins to massage them. I have half marathon tomorrow 23.4.2023..Hope i can run it without giving up because of the pain. Took 2 days off before. This is killing me. After half marathon i will start to run 2 times per week instead of 3 times to give time tibia to recover
Had this for about 2 weeks. I might stop for one week and train my calves during that week until the pain goes... Ah... Was making some good progress too, on week four of the couch to 5k... 😞
I’m two weeks in and I refuse to give up. I’ve been running a mile until the pain is too much and then walk another two to build the muscle. I prolly did overdue it by not having a consistent workout plan. I’d run for time one day and then go distance another.
I’m 41 and ran the majority of my life in one form or another in the army, CrossFit and more but I no think I’ve developed shin splints. I’m very frustrated and have tried most of your suggestions.
Thanks a lot for theses very useful suggestions! I’m currently rehabilitating from a long lasting foot injury. Used to run 70-80km/week. Now I want to re-start. Love your hip strengthening program,👍🏻what do you think about the trampoline? For me it feels really beneficial for my strength training??
Glad you found this video helpful, Daniela! That's some solid weekly volume and the hip strength definitely helps your body handle that stress. Are you using the trampoline to rehab an injury or doing strength training on it?
I’m actually using it for my rehab and regain confidence due to a very long lasting injury. I’m also using the balance board, static exercises to train my foot etc....
Hi! What is the minimum period of doing these exercises? Can I say after 4 weeks of doing this that it doesn`t help me at all or should I continue and do more?
Great question. There's really no minimum or maximum - all depends on your injury history and such. I'd do them minimum 3x/week for at least 4-8 weeks and see how that goes. Make sure you're progressing with the exercises too. If they're getting easy, add more reps! If it's not helping AT ALL, then something else is probably going on. Perhaps you need different shoes, or a running form tweak. - Coach Michael
They can help *some* - but you should never rely on compression socks to fix the problem. They're simply a bandaid. The only way is to get stronger! Follow the exercises in this video consistently. It'll make a huge difference over time.
Please reply So i have never been a runner but started running about 2 months ago. The first day i ran it was fine. So, i ran the next day and got shin splints. Ever since it has been a stubborn problem. I have rested by not running and the next time i run after fully being healed, i still get shin splints. I don't know what the problem is. I have strong legs, glutes and calves. I run with good cadence(180 to 190). I don't heel strike and have corrected my running form but still i get shin splints. Any help would be great!
Well, definitely start by performing the strength exercises outlined in this video. Most studies show that increasing the strength and size of your calves improves the strength of your tibia (which is likely to reduce the occurrence of shin splints).
I’ve learned how to relieve shin splints almost immediately try taking something hard and flat and rub it up and down on the back and sides of your leg it works
@@magnummemes4234 has anybody tested this? Long time runner but now forcing myself through shin plints (i think) which is messing up my training schedule and ruining my form. Would love to know if this actually works without making things worse in the long run..
It was informative for sure. I have shin splints almost every time when I do a Training Plan. That usually means more intensed training than my usually run for fun habits. And I will try out your suggestions, it is true that with harder shoes (less cushioning) that I have less problems. I found that out a couple of years ago. But I usually wear those for shorter distances. I will work on strengthening my calf muscles as I have been neglecting them maybe a bit since I stopped going to the gym due to corona.
Thanks for your valuable information. I'm a professional badminton player and I play badminton for 25 years. I get shin pain a lot now. It comes when I even walk even now but after sometimes it goes. I get small bumps (like big pimples) in my shin when I start to play badminton (looks a little bit scary) and after 1 hour it goes back. I appreciate it if you can give me a few tips. Thank you
My wife got shin splits when she started her sprinting. She was determained to contiue even though I told her to rest. Long story short, she ended up with a small fracture in her shins! Crazy
hi everyone ,if anyone else trying to find out shin splint stretch try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )? It is a good exclusive product for getting rid of shin splints minus the hard work. Ive heard some awesome things about it and my buddy got excellent results with it.
Not certain about the points made but ,if anyone else needs to find out about prevent shin splints stretches try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )? It is a great exclusive guide for getting rid of shin splints minus the normal expense. Ive heard some interesting things about it and my brother in law got amazing results with it.
I'm not sure but ,if anyone else wants to discover how can i prevent shin splints try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )? It is a good exclusive guide for getting rid of shin splints without the headache. Ive heard some interesting things about it and my m8 got great results with it.
interesting points ,if anyone else needs to find out about fix shin splints try Mackorny Run Fast Blueprint (just google it )? It is a good one of a kind product for getting rid of shin splints without the hard work. Ive heard some pretty good things about it and my work buddy got cool success with it.
Have you ever suffered from shin splints? What running injury or topic should we cover next?
interesting points ,if anyone else is searching for inner shin pain running try Mackorny Run Fast Blueprint ( search on google )?
It is a smashing one off guide for getting rid of shin splints without the hard work. Ive heard some incredible things about it and my neighbor got amazing success with it.
I'm not sure but ,if anyone else trying to find out best exercises for shin splints try Mackorny Run Fast Blueprint (just google it )?
It is a great exclusive guide for getting rid of shin splints without the headache. Ive heard some incredible things about it and my friend got amazing results with it.
hey ,if anyone else wants to uncover how to take care of shin splints at home try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )?
It is a great one of a kind guide for getting rid of shin splints minus the hard work. Ive heard some great things about it and my mate got amazing results with it.
I'm not sure but ,if anyone else wants to uncover shin splints symptoms try Mackorny Run Fast Blueprint (should be on google have a look )?
It is a smashing one of a kind guide for getting rid of shin splints without the hard work. Ive heard some interesting things about it and my m8 got cool results with it.
hey ,if anyone else wants to learn about shin splints cures try Mackorny Run Fast Blueprint ( search on google )?
It is a good exclusive guide for getting rid of shin splints without the headache. Ive heard some great things about it and my friend got great results with it.
Stretching, single leg calf raises, change running shoes every 250 miles, buy good running shoes (research for reviews), vitamin D and calcium, proper rest between runs.
i would bankrupt... new shoes every two months?
You run 4 miles a day? Just run 3
You definitely don't wanna be running with worn shoes, but the 250 mile a shoe thing is more so for more serious runners and those with a budget. After the 200-250 mile range with most shoes, they lose some of that bounce, pop, boost, whatever each brand calls it, and become slightly slower. As long as you take proper care of your shoes and make sure there's no wear in places that will hurt your running, you can go well in excess of 400 miles. My adios 4s have done me close to 600 miles over the past year and still going strong
New running shoes every month??! I don’t think so
@@rachelw821
If you run 250 miles in a month you have other problems.
This is the greatest fucking video I have ever seen on shin splints. You’ve earned my like.
very concise and helpful. thanks
The problem with orthotics is that the arch of the foot is not meant to be in continual contact with a surface. Orthotics create a reflex reaction that can cause an even greater valgus foot. Have someone who uses orthotics for valgus (flat) feet take off their shoes and you'll see that the arch is often completely collapsed. A more long term solution is to strengthen the muscles that create lateral tension on the foot. And fun fact: If your glutes are not activated, every time you take a step you would fall flat on your face!
Great information! Thanks for sharing 👏 By no means are orthotics a magic bullet - and in some cases they may serve as a "band-aid" solution. At RC we strongly promote strength training with all our athletes -as this is the best way to prevent and treat nearly every injury!
This dude is like Ricky Bobby, he doesn’t know what to do with his hands.
What about a band of some sort like with tennis elbow? Seem like that would help reduce the load the tendons have to handle.
This is sad. I got shin splints in my Right leg for like 2 months now, since about 2 weeks i can run just like before, just a Little Pain i can feel when i put pressure with a Finger on this specific area. Now yesterday i Startet to Train my tibialis and now i think it got worse and on the left leg too. Great… in 1 Week (1.sep) im going to the police academy where we run nearly every day.
Should we run with calf support to prevent it?
Hello,
I’m hoping Coach can find time to respond to me.
I have anterior tibial stress in my left leg. It has been 4.5 weeks of no running and no compound leg workouts such as squats and deadlifts. I have done hip and calf strengthening exercises. The stress still noticeable, even when just lying around, but never really painful; just tender to the touch, especially after walking around downtown on the weekends. I ship out to boot camp in 3 weeks, at which point I’ll be grown into a heavy running regime along with lots of marching and various other calisthenics exercises. Should I start retraining (jogging) now despite the certainty of having discomfort, or should I push back my ship out date in order to continue resting until 100%. Is it possible to start running again without making it worse at the end of the healing process?
Thank you! Grear video, too!
I got some big ol calves and still got shin splints. im training for the military and my shin splints come on during running and after running, its killer. I take one day off one week and two days off the next week. Im running, rucking, swimming, and doing other workouts. I just signed up for Physical therapy and my first session is next week. I kinda jumped in to running a lot more than i had been prior and i never rucked before started this program. I do warm up exercises and stretch my calf muscles. Ive been icing my shins everyday and using Biofreeze spray to reduce pain. I havent been taking medication for them because they dont hurt right now cause im taking a break from my program to let them heal. I use a foam roller to stretch them out, a stick roller to rub them out, and a theragun elite to massage them at the end. I go in the jacuzzi constantly, drink loads of water, and take a 1000mg of Calcium vitamins plus drink milk. Im not sure how long the road is to get them to heal faster so i can get back to training. I feel like a bum not being able to do my rucks, runs, and swims and am losing my gains. Does anyone have any other advice for me getting back to full speed.
Take it easy and rest, but if you dont want to sit all day at home, you can aslo do cycling, rowing, and other things that wont put too much pressure on your legs and shins.
How can I make these splints go away?
I only do long walks but I now have really bad shln splints.the pain seems to be getting worse ,is it possible I could have a stress fracture from walking ?.
Thank you So much. I am desperately trying to lose my post-baby weight. And my shin is to the point it hurts while I am relaxing. Not my first rodeo tho, I have had stress fractures before, once on the proximal end of my fibula.
My calves are probably one of the strongest parts of my body, but what you said makes a ton of sense. My strong calves are just dying under my weight. I'll be doing the exercises you recommend and go back to a walk to run training schedule. It's a setback but way better than going to nothing.
A funny antidote, you should see the shinsplints at basic training. It's brutal.
Hey, JD! Glad you found the video helpful. Any results since trying the exercises? Haha, definitely a common injury with new runners so makes sense it would be common at basic training.
will doing only 20 reps on each side benefit me at all?
Which exercise are you referring to? You can increase the reps if needed. Most of these recommendations are based on runners experiencing significant pain due to their injury which is why they might not want to do more than 20 reps.
I've got pain right in the center of both shins, feels very much like the bone and is sensitive to the touch. Sometimes my cat steps over my legs and I literally flinch. Could this be a stress fracture? I'm training for a 10k in March, and want to heal this without stopping training. I've already got thinner shoes, run on pavement and take short strides high cadence. I also take a calcium supplement. My legs are super thin, and I've struggled with these pesky shin issues since high school when I was in cross country. Just can't seem to get rid of them.
Can we squat heavy and do lunges while having shin splints?
Yes, definitely. This shouldn't put a lot of stress on the shin
I think i am suffering from shin splint. I feel pain in my legs when I running. after running I can't even walk. It is very painful. Is stretching and exercising will be enough to heal it?
Good question, Hamad.
First off - you must REST! Don't run until your shins are feeling 100% while walking around and such. Even then, give it a couple more days to be sure.
While on the mend, do these exercises and stretches. Plus make sure you're icing the shin for 10 min or so 1x/day.
Last thing - make sure you have a solid pair of running shoes. Shoes that are worn out (or just crappy) can easily cause shin splints. Good thing to look for - if the bottom of your shoes look like a bald tire ... it's time to replace them!
Hope this helps 👍 give me an update on the shins in a couple weeks after you've done all the above. I'd like to hear how it's going.
- Coach Michael
Thanks for the info! p.s. please learn how to pronounce ibuprofen
My shin splints only hurt after I run not really during
Has it gotten better by now or worse? Do u have any tips that helped with them?
Same
interesting points ,if anyone else wants to learn about shin splint recovery time try Mackorny Run Fast Blueprint (should be on google have a look )?
It is an awesome one off guide for getting rid of shin splints without the headache. Ive heard some extraordinary things about it and my cousin got cool results with it.
#how to treat shin splints when running
interesting points ,if anyone else wants to learn about top of foot and shin pain try Mackorny Run Fast Blueprint (do a search on google )?
It is a smashing one off guide for getting rid of shin splints without the hard work. Ive heard some amazing things about it and my m8 got great results with it.
i thought my shin splints are permanent, everytime i jump vertical my shin aches like a mf, the solution is strengthening calves
Thank s for your advice
Hope it will help me out
@Mark Tenor Orillosa Santos can u explain it more clearly bro 🥺 I'm suffering from it too every time I train with my football coach the shin splits slowly increases
i have issues with my shins ever since i started skateboarding, everytime i take a break it goes away but comes back the second i start skating again..
The theory about running on soft vs hard surfaces is very interesting. In fact just yesterday I was experimenting with this. Normally I run on a packed mulch trail, grass, and various dirt surfaces, but yesterday ran about 50% of my run on pavement and indeed it feels more stable and it's easier to run with a consistently better form. I have been hit hard by tibial pain and have cut back on mileage and taken up to a week off several times recently... it could be that my consistent running on soft surfaces has in fact contributed to this, rather than avoided it which was my original intent.
It is fascinating how that works! Yes, the overall impact absorbed by the tibia and other areas the leg doesn't change much from surface to surface. However, the plus side with soft surfaces is that you will have less impact on the metatarsals and you can make other surrounding muscles in the foot stronger (especially when running trails). That's why it makes sense to incorporate both surfaces into your training.
Have you fixed the issue? I am dealing with mild shin splints at the moment, which emerged after a long run on boggy trails whilst wearing a highly cushioned shoe, so I am keen to experiment with a firmer shoe and firmer terrain.
@@joseconcha5118 yes, they ultimately have gone away and not returned. It took a lot of time, plenty of massaging the area, and even some PT and exercises, but I believe my body finally adapted to the running and increased mileage.
Great now this just made me even more confused
Not sure that’s the videos fault...
interesting points ,if anyone else is searching for how do you stop shin splints try Mackorny Run Fast Blueprint ( search on google )?
It is a smashing one of a kind product for getting rid of shin splints without the normal expense. Ive heard some super things about it and my neighbor got amazing success with it.
+RunnersConnect hi everyone ,if anyone else wants to learn about how to combat shin splints try Mackorny Run Fast Blueprint (do a google search )?
It is a good exclusive guide for getting rid of shin splints minus the headache. I've heard some extraordinary things about it and my cousin got great results with it.
Only helpful video I could find on TH-cam after hours of looking. No one else provided any kind of valuable information or realistic solutions, some videos even made it out to be a permanent, untreatable condition. This is the only video I saw that discussed the link between calf size and shin splints, as well as making simple suggestions like thinner shoes and harder surfaces.
Wow! I try to only run on trails at my local park, and this theory about hard vs soft surfaces is very intriguing… shin splints are such a pain in the butt! I did recently increase my mileage and frequency fairly significantly- I thought I was doing so conservatively but running is so addictive for me sometimes I do get a little carried away, it just feels so good to run! However then I seem to pay the price with these damn shin splints. Thanks for the tips!
I've gotten shin splints every time I tried running and my calves are HUGE :(
Probably a running form issue. Try using a metronome and run at 180 bpm. This keeps you from overstriding. I think this was the biggest help for me and also running in Altra Escalante running shoes. They spread out impact in your forefoot due to the wide toe box. I used to get shin splints after 5 minutes of running. I don't anymore. Oh and not adding too much mileage too fast. Your bones need months to adjust.
I got shin splints after running for almost two years and when I was training for a full Marathon, while working with a coach and we only would add on a new mile every 3 to 4 weeks and I had been training for months just to get to 15 miles. I’ll take these suggestions into consideration when I’m able to get back out there. (I did get custom orthopedic insoles when I was diagnosed with shin splints and always stay up-to-date on keeping my shoes new and keeping track of the mileage each pair takes before retiring them around 400 miles max)
What excellent info. It is refreshing to find new and promising treatment and probable cause. The bone stress certainly makes more sense to me as my shin splint is only in one leg and the calf is looser in that leg. I have more flex in that ankle too.
This all makes so much sense I’m a new runner (bout 2 months in) and I increase my run milage weekly. I noticed a bit of pain around my tibia at the start and ignored it but it progressively got worse. Today I couldn’t even complete a mile because I felt a sharp pain around my legs. My calf circumference is also really small as I genetically don’t have much muscle around there. Thanks for the video super helpful!
How are you doing now???
Hey, are you doing good now..?
Please reply 😔😔
Dude how are you doing, really?
tell us how u are doing!!!
Congrats on the PB! And great info as usual!
Thanks, Julio!! Appreciate the kind words :D
I found that my shins tend to hurt worse when wearing thick, cushioned shoes with a higher heel drop. I have less pain when I wear less cushioned and 4mm or less heel drop.
Thank you, this was very helpful!!
Best advice for shin splints
I found this after 100 videos
Geesh I just bought expensive running shoes with the most cushion to help with my shin splints....
Can jump rope help with strengthening the calf muscles ?
From what I hear yes. It's supposed to be lower impact than running and can burn more calories in a fraction of the time.
I’ve been working out for about a month consistently. After I took a two day break because my body was sore from strength training, my shins have hurt so bad I can’t run longer than 10 mins
Uh oh! Hopefully this video can be of assistance 👍
@@Bella-kg3fr fuck off spam bot
Bro did its neccary to take rest because i play cricket i come after a break of 1 month because of back injury how i am suffering from shin splints and i dont want to take break again so what shouls i do
Thank you for all advices
I’ve played football for years, and this season I’ve starting getting them, weirdly enough. Since the season just started, it’s not like I can do much, since coach won’t give off time for “Fake and false injuries.” It’s really starting to hurt my legs, and now my knees and the tops of my feet. I can’t even walk without hurting and I think the damage may be becoming permanent. Can that happen? If anyone has advice or anything please don’t hesitate.
I would stop and wait till the pain goes away and than start building from the ground up, because if you dont pause it can lead to stress fractures
Idk if you're still having issues, but there are some options that might help:
- Get a doctor's note (probably from where you got your physical)
- Quit the team
Great video! I am currently going through a recovery from shin splint. I believe the information you shared will help me. Thank you!
Now Alexander, How are Your Shin Splints ?
My pain has never went away. I've had it for atleast 10 years. The front of bottom left leg always hurts after around 5 minutes of running ( that leg has a bigger calf than my right leg). I have tried everything, different running shoes, tried different leg workouts like calf raises and nothing has helped.
Sounds like you should get checked for a stress fracture
Might be fractured
Not a fracture. I bought some insoles that a fitness guy recommended and it finally went away after 10 years. I got the insoles about 3 weeks ago. Crazy how that one specific insole helped me. I have tried so many.
@@rigogallegos2763 wow, that's a long time to endure that. I'm glad something helped in the long run. That's too long to be suffering with this
@@NotYourDud3 all my shoes and boots i wore out the heal on the inside only, like I wasn't walking correctly. So my heal of my shoes or boots look like a side ways wedge and I never paid attention to that.
Has your weight got anything to do with it I’m 16 stone and feel it’s because of this my shins are hurting?
You have no idea how much I've been working on my ankles, calves, shins and hips strength for the last 2 years and still, every time I do speed intervals, I get the posterior tibialis muscle pain again. I take a Ca/vitamin D supplement my doctor gave me, I use massage, ice, compression and even tried dry needling with my PT. I just want to be able to hit the 4 hour finishing time on my marathon. :(
eyebeyoupróphen?
I have a question, should I do these exercises after my soccer practice or before my soccer practice?
Extraordinary content with underlying causes and the remedies… thank you very much 🙏🏼
Glad you enjoyed it!
Damn why are my calves small lol
Your calves are weak lol
I'm flat footed as well and it's been bothering my right lower leg and my left leg doesn't bother me at all what can I do because I'm trying to prepare myself for the military 🤦🏾♂️
very good video, tomorrow I plan to run 14km in my way to complete 21km in 5 weeks, I will increase my pre run work out with what you showed here, very useful, thanks for sharing your knowledge.
I iced and took Advil... helped ease pain but swelling and soreness in total didn't go away. I haven't jogged in 4 days. My lungs are good and wanting to continue my shins, however, say stop.
I solved my shin splints by quick ”forced” marching in army boots. You walk so quickly / fast pace that you almost cramp in the shins, the splints were gone after that after having problems in over a year.
Can running on toes help reduce shin pain? Can you cover that in your next content?
can you move the mic further away in future videos? kinda sounds like you're yelling directly into my ear drum
this is a joke btw. Thank you for the helpful video
5:27 Dude, I’m a girl and my sister is always pointing out my cafes being unusually large, I still get mad shin splints when I run. Help💀
my shin pain hurts when i’m running and is tender to touch in one certain area, but after a minute or two of gentle massage next to the bone it goes away. I don’t really know if i have shin splints? 🤷♂️
Certainly sounds like it, but with the doubt - I'd recommend seeing a PT to get a proper diagnosis. To be 100% sure.
-Coach Michael
I got hypothyroidism which unfortunately swells my feet ifs a nuisance I'm trying to lose a stone can run 10 kph but 13 is a lot. If I didn't run I will not lose weight my metabolic rare is very low got it formally tested I seem to benefit from afterburn effect I still got 3 pounds off but tough.
Hello coach, thanks for this useful video. I am 40+ and recently started playing tennis and have pain ‘in the bone’ between the knee and the ankle. It goes 10-15 min after the play. What should I do? Thanks
Uh... Do what he said? Lol
Easily the best video I've seen on this topic
Any references or links to the "evidence" mentioned at 6:44? I've been trying to find these newer studies but can't come up with anything solid.
Something along the lines of:
"...Some evidence suggests running in thinner shoes on harder surfaces lowers leg stiffness, etc..."
I get shin splints from playing basketball because you always have to jump high up.
there ruining my football season have never had them before its totally depressing, I'm religiously foam rolling , resting , ice , strength work in gym , no matter what I do seems to make it go away can anyone answer if it feels like a cramp sensation around the lower leg ankle and foot area? when I foam roll the pain is excruciating is this normal?
Hey, sorry to hear you are struggling with shin splints. Be cautious with the foam rolling (or don't do it at all) because it might aggravate the injury more. What kind of strength work are you doing? Be sure to add some of these exercises from our video. Symptoms may last as long as a month, but should subside soon hopefully.
Im also playing football and ive had shin splints for almost 1.5 years. I have tried everything but nothing really helped. I just tried to play through them as well as possible. I have been to multiple doctors no one could give me a sufficient treatment. Now here i am taking ibuprofen before every practice.
@@kerems6039 buy a resistance band strap it to a table leg , wrap around foot a pull back with your foot like a reverse calf raise till you cant take the pain anymore this has to be done daily and make sure your boots are the correct fit , doing these 2 things definitely helped me I still get them but not half as bad
@@kerems6039 how are u now I’ve had them for a almost a year now as well
From no running at all i started with:
Week1: 15km
Week2: 19km
Week3: 21km
And got shin splints. Pause for 1 month, started again and got shin splint after second run.
Week1: 18km
Week2: 36km
Week3: 20km
It got so serious that i could not walk. Startrd to scrape shins to massage them.
I have half marathon tomorrow 23.4.2023..Hope i can run it without giving up because of the pain. Took 2 days off before. This is killing me.
After half marathon i will start to run 2 times per week instead of 3 times to give time tibia to recover
How did the half marathon go?
Are your shins better now?
How's your day?
Had this for about 2 weeks. I might stop for one week and train my calves during that week until the pain goes... Ah... Was making some good progress too, on week four of the couch to 5k... 😞
Sorry to hear that
So there’s pretty much nothing you can do
Who else is watching this after getting shin split
To help prevent shin splints don't run on cement!
I was about to buy max cushion shoes for shin splint so it smoothes the impact on tibial. Could you explain why it's not true ?
Yes, we wrote this in-depth piece on the research here: runnersconnect.net/running-surface/
I’m two weeks in and I refuse to give up. I’ve been running a mile until the pain is too much and then walk another two to build the muscle. I prolly did overdue it by not having a consistent workout plan. I’d run for time one day and then go distance another.
How are you doing now?
I’m 41 and ran the majority of my life in one form or another in the army, CrossFit and more but I no think I’ve developed shin splints. I’m very frustrated and have tried most of your suggestions.
Very interesting, explains why I’ve now started to get shin splints running on the road, when I didn’t get them on the treadmill
Snap!!!!!
Very helpful in many respects. Thanks!
Changing my shoes to springy sole cause me shin splints.
Yes, this can actually happen runnersconnect.net/running-surface/
References?
i rate you get the buzz cut
Thanks a lot for theses very useful suggestions! I’m currently rehabilitating from a long lasting foot injury. Used to run 70-80km/week. Now I want to re-start. Love your hip strengthening program,👍🏻what do you think about the trampoline? For me it feels really beneficial for my strength training??
Glad you found this video helpful, Daniela! That's some solid weekly volume and the hip strength definitely helps your body handle that stress. Are you using the trampoline to rehab an injury or doing strength training on it?
I’m actually using it for my rehab and regain confidence due to a very long lasting injury. I’m also using the balance board, static exercises to train my foot etc....
Great recommendations
Does any stability shoes reduces the shin splnt
My pain is on the tibialis anterior
We've got a video in that coming out soon
Congrats on the pr
Hi! What is the minimum period of doing these exercises? Can I say after 4 weeks of doing this that it doesn`t help me at all or should I continue and do more?
Great question. There's really no minimum or maximum - all depends on your injury history and such.
I'd do them minimum 3x/week for at least 4-8 weeks and see how that goes. Make sure you're progressing with the exercises too. If they're getting easy, add more reps!
If it's not helping AT ALL, then something else is probably going on. Perhaps you need different shoes, or a running form tweak.
- Coach Michael
@@runnersconnect Thank you for your answer.
Thank you.
Excellent advice and Help Coach thank you for posting ..kind regards Mark (uk)
does anyone know if compression socks help?
They can help *some* - but you should never rely on compression socks to fix the problem. They're simply a bandaid.
The only way is to get stronger! Follow the exercises in this video consistently. It'll make a huge difference over time.
Thank u helped a lot
Please reply
So i have never been a runner but started running about 2 months ago. The first day i ran it was fine. So, i ran the next day and got shin splints. Ever since it has been a stubborn problem. I have rested by not running and the next time i run after fully being healed, i still get shin splints.
I don't know what the problem is. I have strong legs, glutes and calves. I run with good cadence(180 to 190). I don't heel strike and have corrected my running form but still i get shin splints. Any help would be great!
Well, definitely start by performing the strength exercises outlined in this video. Most studies show that increasing the strength and size of your calves improves the strength of your tibia (which is likely to reduce the occurrence of shin splints).
I’ve learned how to relieve shin splints almost immediately try taking something hard and flat and rub it up and down on the back and sides of your leg it works
@@magnummemes4234 Nice!
@@magnummemes4234 has anybody tested this? Long time runner but now forcing myself through shin plints (i think) which is messing up my training schedule and ruining my form. Would love to know if this actually works without making things worse in the long run..
It was informative for sure. I have shin splints almost every time when I do a Training Plan. That usually means more intensed training than my usually run for fun habits. And I will try out your suggestions, it is true that with harder shoes (less cushioning) that I have less problems. I found that out a couple of years ago. But I usually wear those for shorter distances. I will work on strengthening my calf muscles as I have been neglecting them maybe a bit since I stopped going to the gym due to corona.
Thanks for your valuable information. I'm a professional badminton player and I play badminton for 25 years. I get shin pain a lot now. It comes when I even walk even now but after sometimes it goes. I get small bumps (like big pimples) in my shin when I start to play badminton (looks a little bit scary) and after 1 hour it goes back. I appreciate it if you can give me a few tips. Thank you
You might have compartment syndrome.
My wife got shin splits when she started her sprinting. She was determained to contiue even though I told her to rest. Long story short, she ended up with a small fracture in her shins! Crazy
what is your opinion about gua sha , scraping or graston technique?
Feel like this is a clip from home alone 9
hi everyone ,if anyone else trying to find out shin splint stretch try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )?
It is a good exclusive product for getting rid of shin splints minus the hard work. Ive heard some awesome things about it and my buddy got excellent results with it.
Not certain about the points made but ,if anyone else needs to find out about prevent shin splints stretches try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )?
It is a great exclusive guide for getting rid of shin splints minus the normal expense. Ive heard some interesting things about it and my brother in law got amazing results with it.
I'm not sure but ,if anyone else wants to discover how can i prevent shin splints try Mackorny Run Fast Blueprint (Have a quick look on google cant remember the place now )?
It is a good exclusive guide for getting rid of shin splints without the headache. Ive heard some interesting things about it and my m8 got great results with it.
interesting points ,if anyone else needs to find out about fix shin splints try Mackorny Run Fast Blueprint (just google it )?
It is a good one of a kind product for getting rid of shin splints without the hard work. Ive heard some pretty good things about it and my work buddy got cool success with it.