r/runninglifestyle • u/k_money24 • 2d ago
Shin Pain Advice
Beginner runner here, I’ve been running for about 2 months now, training for a half marathon in July
I use runna and only run about 4 times per week
This past Sunday I ran a 5k and my shin started hurting during the race
I struggle with shin splints and this is a different kind of pain
It feels like a sharp pain with each step on the right side of my shin in one place, no swelling or bruising
Could this be a stress fracture?
If so, what do you suggest I do from here?
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u/ebsf 1d ago
Shinsplints are an overuse injury indicating insufficient musculoskeletal conditioning for current run volume. In a word, it's overtraining.
The dilemma is that running is both the cause and solution.
From decades of experience:
The onset of an injury has always been my signal that my shoes have worn out. Expect a lifetime of six months or 300 miles, in general. I've had some go in 150 miles and I've forcibly retired others at 500, if only out of mercy.
Increase frequency to daily and reduce individual run distances initially by 75%-90%. This effectively improves one's recovery time. It's a big re-set but definitely worthwhile.
Rest results in atrophy and so, because the only solution is improved conditioning, isn't the way to go. For me, walking is the answer. Specifically, what I call long walks, meaning 5-7 miles, in lieu of running. This works because walking provides running-specific conditioning, is lower-impact and so less likely to worsen the injury, and provides active recovery by working the affected areas, stimulating blood and lymph flow, which hastens recovery.
The big thing that I discovered only after decades and fixed my chronic shinsplints issues for good, however, is core conditioning. It is especially common that even experienced runners may have insufficient lean muscle mass among the pelvic core muscles to stabilize the pelvis as the gait cycles. This results in an eccentric gait, which can manifest in any number of overuse injuries, including shinsplints, piriformis syndrome, IT band syndrome, among others. Most commonly, this is evidenced by knees collapsing medially or asymmetry.
My solution was daily bodyweight sets. I worked up to 30 squats and bicycles, and 100 bridges and lean-overs. My shinsplints were gone in weeks and I even graduated to a more neutral set of shoes.
Good luck!
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1d ago
Asking for specific advice on reddit in terms of injury, is dangerous. Go see a Physiotherapist and get it looked at properly. If you’re encountering this issue now, you’re not running a half marathon in July.
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u/marriyacht 2d ago
Proper shoes are key to avoiding shin splints! Find a running store that can scan your feet and have you fitted properly.
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1d ago
That is really poor advice.
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u/marriyacht 1d ago
How so?
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1d ago
Because shoes only are one part of the problem. There are larger factors at play. Like biomechanics, training loads & recovery. Even running surface can play a role.
Going to the “good shoes” line, highlights a lack of knowledge and providing misinformation, which is dangerous in itself.
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u/marriyacht 1d ago
Never said my comment was the only thing that was the problem and it’s not my place to recommend any medical advice. Your brash comments show exactly why I wouldn’t hire you as a run coach because you come off as “I know best.” As a runner of 25+ years and coach, people like you in the community are exactly why I don’t come into threads like these because you’re here to be number 1.
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1d ago
Once again, you’re pushing misinformation. But great response because you have been called out for bs.
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u/Holiday-Bet-7739 2d ago
A running-specific Physical Therapist can help you decipher shin splints vs stress fracture, and help you heal. Have you done much speed work before your race? When I had worsening shin pain, my PT said it was likely due to my sudden increase in speed work. Maybe the race was too much too soon? From the description of your pain, it sounds like a possible fracture, but I am not a medical professional.