Shin splint help

I just started running after several years and I'm having a horrible time with shin splints. Does anyone have suggestions on how I can strengthen my shins and/or get rid of the pain? I've tried icing them but that hurts way too much. I do stretch a lot but then I get cramps in my legs. What should I do??

Shin splints are common for new runners and for those who haven't ran in awhile. When my husband first started running, he got a nice case of shin splints. He took a break from running (for about 2.5 weeks) and has recovered. Shin splints can also be caused by running on uneven terrain, running in worn-down shoes, or tight or weak Achilles and calf muscles. Here are some potential remedies:

• Rest to allow the injury to heal.
• Wear shock absorbing insoles in shoes. This helps reduce the shock on the lower leg.
• Apply ice or cold therapy in the early stages, particularly when it is very painful. Cold therapy reduces pain and inflammation.
• Maintain fitness with other non weight bearing exercises such as swimming, cycling or running in water.
• Stretch the muscles of the lower leg. In particular, the tibialis posterior is associated with shin splints.
• Apply heat and use a heat retainer or shin and calf support after the initial acute stage and particularly before training. This can provide support and compression to the lower leg helping to reduce the strain on the muscles. It will also retain the natural heat which causes blood vessels to dilate and increases the flow of blood to the tissues.

Let us know how it goes!

Hi fitnessbuff. Just checking in to see how your shin splints are doing and if the advice helped!

Hi Jodi, thanks so much for the helpful advice. I'm back to my old self and haven't had too many problems with my shin splints. Thanks again for taking the time to respond to my post!

I too have terrible shin splints , most prominent in my left leg, where my foot was broken, I've tried everything. It actually feels like the bone is going to break when I bear weight on it. Could I have a fracture etc?   I have worn the best shoes, arche supports, other foot inserts.

suffering.............Bill