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Medial Shin Splints
Posted on 6/3/24 at 3:40 pm
Posted on 6/3/24 at 3:40 pm
Hello all,
looking for advice on Medial Shin splints (the ones on the inside of the shin between the ankle and calf).
This past weekend, I was feeling good after my normal 5k and decided to try for a 10k. I had only ever run a 10k once before 7 years ago. I typically run around 6-9 miles a week but never more than a 5k. Around mile 5 pain started but I finished out the 10k at 1 hour 10 minutes, which is a personal best for distance and time. This run was in 90 degree heat over trails and uneven terrain btw. 2 days of no running with my normal weightlifting today and there is no more pain.
I know I overpronate when I run and that flexion is most likely causing the pain. I am currently running in Mizuno Wave Inspires which are a stability shoe specifically to help with overpronation. So shoes are most likely not the problem.
If I want to run more 10k runs, is this something I will have to push through (after enough rest/recovery) to build up the muscles/strength? Is there anything specific I should be doing as far as stretching for this specifically? Is there a running technique I can use to help prevent this? Any help/advice is greatly appreciated.
looking for advice on Medial Shin splints (the ones on the inside of the shin between the ankle and calf).
This past weekend, I was feeling good after my normal 5k and decided to try for a 10k. I had only ever run a 10k once before 7 years ago. I typically run around 6-9 miles a week but never more than a 5k. Around mile 5 pain started but I finished out the 10k at 1 hour 10 minutes, which is a personal best for distance and time. This run was in 90 degree heat over trails and uneven terrain btw. 2 days of no running with my normal weightlifting today and there is no more pain.
I know I overpronate when I run and that flexion is most likely causing the pain. I am currently running in Mizuno Wave Inspires which are a stability shoe specifically to help with overpronation. So shoes are most likely not the problem.
If I want to run more 10k runs, is this something I will have to push through (after enough rest/recovery) to build up the muscles/strength? Is there anything specific I should be doing as far as stretching for this specifically? Is there a running technique I can use to help prevent this? Any help/advice is greatly appreciated.
This post was edited on 6/3/24 at 3:41 pm
2
Posted on 6/3/24 at 5:49 pm to BRbornandraised
Can’t increase mileage too fast — 5k to 10k I would think is too much.
Also tight calves can be an issue. I’d work on that as well.
Also tight calves can be an issue. I’d work on that as well.
Posted on 6/3/24 at 7:07 pm to tiger91
Thanks for the reply. I think I’m going to bike for the next week or so with some light running mixed in before I implement a true build up to 10k over the next couple of months.
I for sure need to stretch more too
I for sure need to stretch more too
Posted on 6/3/24 at 9:20 pm to BRbornandraised
I think the old rule for increasing mileage or pace was not more than 10% per week. That can be adding in another short run, or adding a little distance to each run, or adding a little to your long run of the week. I’ve dealt with Achilles issues over the years, and my daughter gets shin splints. Two sides of the same coin.
Posted on 6/4/24 at 5:17 am to BRbornandraised
Tibialis raises. Google it and start doing them. Very easy to do throughout the day.
Shoes. Try some different ones.
Shoes. Try some different ones.
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