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Sharon NM

Shin splints-how do I prevent them? HELP

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Hi. 

In the past, I tried to start running, and my shins hurt so bad that I stopped and couldn't try again. 

I really want to try and run(never been a runner), and I am starting the C25K program again. I also want to lose weight. I'm nervous about getting the shin pain though-i know I wouldn't be able to push through. 

How can I avoid them and how can I prepare? I really want to stick it out! 

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I have also suffered shin splints in the past and know the pain well. Make sure you stretch before and after a run. Also make sure you are wearing good shoes with the appropriate arch support. If you have low arches (like myself) make sure you're not wearing a shoe with high arches, and vice versa. Massage is very good in dealing with the pain as well as icing the area (20 mins on, 20 mins off). Anti-inflammatories can also help manage the pain. And you can also google how to use a foam roller. Hope this helps!

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Shin splints are the worst!! Ice massage helps recovery. Shin splints is an overuse injury. They are tiny tears in the muscle/tendon, and cause painful inflammation. aA first if feels like a 'good' soreness after a workout, but it doesn't dissipate it get's worse.

The best treatment is prevention

  • Run on softer ground if possible (dirt>asphalt>sidewalk)
  • Slow down (mph),
  • Limit your mileage until your bones and tendons have toughened up
  • Stretch before and after your run

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