How do I avoid shin splints?

SPC Private RallyPoint Member — Tue, 02 Oct 2018 08:56:34 -0400

Hey everyone, any tips for avoiding shin splints? I'm assuming it's my form but no matter how much I try to improve my form, I'm still getting them. Any advice?

Response by SFC Private RallyPoint Member made Oct 2 at 2018 10:18 AM

SFC Private RallyPoint Member — Tue, 02 Oct 2018 10:18:57 -0400

There is a lot of research that says strengthening your calves is the best way to fix shin splints. I had them when I first joined the army and then after getting stronger they went away.
I would also suggest switching to a mid-foot strike, and changing shoes to a neutral running shoe with more midsole cushion.
As for rucking, I have found that trying to take Giant Steps with longer strides gave me shin splints more than just walking faster, or walking with short running breaks. You should definitely have a pair of rucking boots. Preferably one with a flexible outsole, because a hard rigid outsole like your issue boots outsole can cause shin splints, plantar fasciitis, and pain in your Achilles tendon when you are moving quickly. You can take a pair of issue boots to a boot shop, and have the toe cup and heel cup removed to give you a pair of boots that is comfortable like a sneaker. You can also have the sole replaced with something more suited to rucking. This way you can have a pair of rucking boots that will last you your entire career. You just have to replace the souls every few years

Response by SGT Private RallyPoint Member made Oct 2 at 2018 5:30 PM

SGT Private RallyPoint Member — Tue, 02 Oct 2018 17:30:54 -0400

My personal experience:
1.) calf-stretch before and after running. Even the night before as well as the morning of. Both the conventional palms-forward, one leg back stretch that we did in formation, and also (actually, for me, more importantly) using a curb to really drop my heel down and get good, long stretch.
2.) sufficient recovery time (we used to run M, W, F). Running on a unit's PT schedule, if you are needing more time than that between runs, then that's hard to address without buy-in from immediate leadership or a temporary profile. If running independently, then build up speed and distance gradually.

Response by SSG Keven Lahde made Oct 14 at 2018 12:42 PM

SSG Keven Lahde — Sun, 14 Oct 2018 12:42:21 -0400

SPC Private RallyPoint Member Go on YouTube and look up Pose Method for Running. That might help and it should also improve your time as well. Just my imput.

Response by SPC Private RallyPoint Member made Jan 18 at 2019 11:40 AM

SPC Private RallyPoint Member — Fri, 18 Jan 2019 11:40:53 -0500

I am a prior service Marine "44 yrs old" now in the PA Guard. I had a terrible time with them, to the point I couldn't run. I went to my local mom and pop running store and the guy gave me the absolute gift of gifts. Take a garbage can "i took my kitchen one" fill it up with a 20 lb ice bag and fill it with a bunch of water. Take you legs and put them in there. IT IS F'ING COLD!!! Do that as long as you can handle it, then repeat so you have about 1/2 hour of soaking time. I watched the news and got out after a few minutes and stood on a towel, then I got back in. Repeat this every time you run over the next few weeks, they will be completely GONE!!! No B.S. it truly works. ALSO BUY CORRECT SHOES. Hope that helps