A place for runners.
Recently, as in for the last week or so, I’ve started developing shin splints. It’s a little annoying when the limiting factor in endurance & speed isn’t heart & lungs.
I’m attempting to stretch the shins specifically by planting my heel, pushing the toes as far forward as I can stand, and holding it as long as I can.
Is there anything else I can do about it? Are there exercises which target shin muscles specifically to strengthen them?
Have had to deal with shin splints a couple of times. What worked best for me was decreasing distance for a while, and to do some targeted exercises.
Had some recommendations from my brother, who’s a physiotherapist. Great to have one of those in the family when I run as much as I do.
First one is “Ankle Dorsiflexion with Resistance Band”. Second one is “Ankle Plantar Flexion with Resistance Band”. Lots of illustrations etc. First one I randomly found: https://katieegood.com/4-way-ankle-exercises/
Do one of them to exhaustion, then the other to exhaustion. Couple of times per day at least. Can do lots of stuff while you do the exercise, since it’s only one foot and you don’t have to count.
Go see a good podiatrist if you can. They should be able to diagnose root causes of the pain.
for me, i found i was collapsing my arch as i ran. i ended up with inserts but also need to use lace locks, as they will give my foot more support and reduce how much the arch collapses.
also, if its been a while, check if you need new shoes.
I’ve only had my current shoes since September 24 and was planning to replace them in March 25.
I will look into a podiatrist, thanks for the tip.
My runs have finally become predictable which makes it much easier to stay consistent. I didn't quite reach my goal of a 30 minute 5k, but did improve my time by several minutes. I'm running a 10k today that I hope to finish in about 1:10.
Update, finished in 1:14. Some steep hills slowed me down, but I'm still really happy with the time.
Beach fun run this morning for me. 5km for me, minicalhoon2 is doing her first 1.4km
Edit. She did it! Got a stitch but stuck it out.
