When I first started running I really struggled with…..pretty much everything. One thing that refused to go away no matter how much better everything else got was pain in my shins/calves. Sometimes it felt like they were on fire! Over the last couple years I’ve found things that really helped lessen, and over time completely eliminate the pain.
Compression calf sleeves
There are so many different brands/colors/price points for these out there! Getting a pair was one of the first things I ever did to help my shin pain and now I can’t run without them.
Better shoes
Its so tempting to get “the cute shoes” or whatever shoes your favorite fitness instagrammer posted about the other day. But, as with most things health/fitness related, you have to find what works for you. Your shoes are THE MOST IMPORTANT THING. Do yourself a favor and go to an actual running store. Talk to a person who is knowledgeable about shoes. Who can make recommendations based on your stride or how your foot hits the ground or whether you need more/less cushioning. Then try on and test out a bunch to find what works for you. And just remember- color is the least important thing.
Insoles
If you can, get fitted for custom insoles. Some running stores do this and sometimes insurance will cover a doctor doing it. These are life changing. Your running stride is analyzed to see where your foot hits and what needs to be corrected. Then, foam is custom molded to your feet to help these correct issues. The mold is then put in your shoe and that’s it! Not only is there extra cushion, but your running form is better which means less strain on the shins.
Recovery
Running is hard on your body! Make sure you’re nice to it and help it recover. Icing your calves/shins, Epsom salt baths, and stretching are all very effective in helping with shin pain. I will even ice my shins and stretch the night before a longer run. It helps so much!
Another thing I started doing was wearing supportive and comfy slides after my runs. It helped a lot with giving my legs and feet a little extra support so they weren’t as sore later.
Shin pain can sometimes be caused by your calves being too tight. Stretching can really help with this. A couple of my favorite stretches to keep my calves loose are
Wall L:
Lie down with your head facing away from the wall. Place your legs up against the wall and scoot your butt as close to the wall as possible.
Stair stand:
Stand on the stairs (or anything that has an ledge) and place one foot on the edge. Press all your weight down into your heel, hold for 30 seconds to 1 min.
All of these have helped me immensely whether I’m running 3 miles or 13 miles. It’s really important to listen to your body and do things to help it. Being preventative means less chance of injury!