Hello Team!

We have had a few questions about shin splints. This is a common issue for new runners. There are things you can do to spare yourself the pain of shin splints as well as relieve the pain if you already have them.

Getting new shoes will definitely help. Make sure the shoes fit on the tighter side so your toes aren't having to work so hard. The shoes should not slip at all.

Make sure you are running on dirt paths and not pavement or concrete.

Ice the shins, for as long as possible. Up to 15 minutes is good. This is the number one thing you can do. Ice before and after running but after is better if you can only do it once.

Use a roller on your shin muscle and calf muscle. If you don't have an athletic roller, you can use anything, like a rolling pin to roll out the muscle. This can be painful so start lightly and increase pressure as you can. You can also use your fingers to massage the shin as well as the calf muscle.

Make sure you are stretching after every run.

Toe exercises will help a lot. For the toe exercises, use bare feet, scrunching your toes, try to scrunch up a hand towel, this motion with the towel will help you use the correct motion. After you understand the exercise, you do not need to use a towel anymore. Repeat several times per foot, working up to 100 scrunches. This will work the shin and build strength.

Coach Tye