Penny

I wish I had an easy answer for you. Shin splints are so tricky.

You might not even have to drop it from 18 to 12. Maybe it just drops to 16 weeks if this holds you back a little bit longer. Who knows.

Rob Murphy and I were talking about shin splints this morning, in relation to HS kids, and how it can be a problem. There's just no easy cure. Do you have access to softer surfaces, where you can still do some easy runs and then ice bucket immediately afterwards, to keep the inflammation as low as possible for the time being?

Thanks Jake. Hopefully the 16 will work... just wanted to build up some more easy miles before actually hitting some workouts.

I do have some softer surfaces, but frankly I think its my arch collapsing and overpronating thats causing the problem. I can feel that happening Also possibly a weaker medial muscle than the anterior. So Im trying to be a bit more consistent in strengthening those and rolling my calf muscle (I have been very lazy about doing these consistently)... plus icing.

Frankly, its only about a 2-3 on the pain scale; a niggle. Im just paranoid about SFs so wanting to be careful!

Come to think of it, probably more significant than arches and pronation, is that I have often run on cambered surfaces. My foot is forced to flex inwards, causing strain on the medial/posterior tibialis.

Good to err on the side of caution. Sounds like you are doing everything right... just hang in there... you're strengthening the muscles, so it might just take a little more time.

I dealt with a case of the shin splints for almost two years in college...it was awful. What really got rid of them was - converting to more of a midfoot landing, ice bucket twice a day (not just ice packs, complete submersion of lower leg), no-impact cross training as substitute for running, and calf strengthening.

Since I've been hurt for so long, I'm actually feeling my shins a tiny bit after I run two days in a row. My strong bones have turned to mush!

If you haven't run into this article about shin splints, it may be worth reading - http://www.runningwritings.com/2012/10/injury-series-medial-tibial-stress.html

Oh yeah, and I bought some green Superfeet that really helped a ton. I really wasn't seeing progress until I used them (they give a lot of arch support). Everyone is different though - could help for you but might not. Probably depends on the biomechanics behind why yours are hurting.

Thanks Andrea! I have been ellipticalling and using stair master (trying not to raise up onto my toes too much), but was concerned that it might be preventing it from getting totally better. Are they considered non-impact?

Thankfully at this stage I have no pain in the bone. Seems exclusive to muscle, and only feel it when I toe off (even when walking).

I may be an odd case, but I was having shin-splint like behavior in my right outer calf after long runs (throbbing pain). I bought compression calf sleeves and use them on every run and I haven't felt that pain since. I sprained my right ankle as a teen and I use that foot differently (point foot outward when I land) so this may not help you, but wanted to share.

Also, a second on ice buckets. Get a 5 gallon bucket, fill with water and plenty of ice, prepare for intense pain the first 2 minutes you try it, and it will help in a huge way. I always use a timer when doing ice buckets as it helps mentally to know how far I've made it and how much I have left. No more than 15 minutes or frostbite potential.

Holy crap, you guys dont kid around with the ice thing. Alright, superfeet and ice buckets. I'll let you know how they go (or how long I last hahaha)

Yeah the medial/posterior muscles is where I felt my shin splints too. I do think the treatment is very similar for "bone shin splints" as "muscle shin splints" although I'm just basing that off my own experience. To me, it makes sense that if the bone is overloaded then it could cause inflammation that affects the muscles of the shin or even transfer load onto the muscles of the shin. Something I should look into more...

But for you, especially if you only feel it on push-off, it must be associated with pronation and collapse of the arch, right?

Yeah, thats what Im thinking, Andrea. Im sure both the bone and muscle are overloaded from inverting too much.

Im confused as to why it only happens when Im building up mileage (like you are too), but I guess thats the age-old question. Its not high mileage, but the build-up that brings "overuse" injuries on.

Do you still have to use the orthotics? Arch supportive insoles seem to really help but I'd love ro be able to strengthen so over time I dont need them anymore.