CBRC

I have struggled with shin splints for about 6 years now. I have rested, stopped running, iced, gotten new shoes and orthodics. Nothing seems to help. I am training for 2 half marathons later this year and really need help with getting rid of them.

Advice?

CURIOUS ABOUT THE CUSTOM ORTHOTICS AND WHY THEY DIDN'T SEEM TO HELP?

IS THE SHIN PAIN ON THE INSIDE OR OUTSIDE PORTION?

I wouldnt call them custom. I went to a running store and they reccomended a certian kind (superfeet), so I wear those. The pain is actually on both sides right now. On the inside it is on the lower portion of my shin, and the outside towards the upper portion.

My best advice is to keep an eye on your mileage and slowly increase it. You should only increase your mileage 10% from week to week. Also, what kind of surfaces are you running on? Try to mix in some trail running or something on a softer surface (with more give). Try to avoid running on sidewalks if possible.

Standing on a pillow on one foot helps strengthen the smaller muscles in your feet, ankles, calves, shins, etc. Having stronger supporting muscles may help?

I have actually been running on the treadmill. Sidwalks/asphalt kill my shins. I am actually thinking I may have a stress fracture or hard one at some point. I am going to an orthopedic next week.

I had similar problems with my shins. My magic cure turned out to be a 20 minute ice bath after EVERY run that I went out on. It's not fun plopping down in a bath full of ice water, but the cold water really helped stop the inflammation and sped my healing time dramatically. I've actually been ok the past few runs without my ice bath, so I'm hoping I've crossed the threshold into no shin pain running!

"It's not fun plopping down in a bath full of ice water,"

I sit in the tub empty, then begin filling with cold water, then add ice. It's still cold, but not as shocking as having to sit yourself down in it. A cup of hot coffee and towel wrapped around the top half also helps me tolerate the ice cold.

Congrats on your 10 miler and good luck at the National Marathon. I ran it back in March. Lots of good sights and spectators the first half, but a bit lonely after the half split.