Shin Splints

[JAja04]

Got shin splints about a month ago terribly... needed a new pair of shoes. So i bought a new pair but now when i run.. the shin splints aren't terrible.. but they remain persistent. I'm going to just run on the ellipitical and avoid the treadmill and outdoor running for the time being.. But can anyone give me some tips to getting them recovered... should i just stay off of them or is there a way to treat them?.. i really have no idea.. for i have never had them before

Thanks!

 

[Right Hook]

Try rubbing the area with a tennis ball before running and even a few hours after.

 

[gtbmed]

First, you might need to take some time off. If they don't recover, shin splints can lead to a stress fracture, which is the last thing you want. I've known some people who suffer with this and their recovery only comes when they take some time off from running. Perhaps switch to cycling or swimming or the elliptical if you need.

Second, you need to make sure your shoes are a good fit for your foot and your gait. You also need to check your gait to make sure there aren't any correctable problems that are causing the shin splints.

Third, how often do you run on a soft surface? Running on a soft surface fairly often will probably help with this.

 

[jmorrison]

This was a big problem when I was in the Army. A few things that you can do:

1. Most importantly check the fit on your shoes. If need be have your feet measured by a competent sales rep at a nice athletic shoe department.

2. Allow them time to recover. There are many low impact cardio choices for you that will not do more harm. Shin splints heal over time, period. If you keep damaging them, they wont recover.

3. Try to avoid running on hard surfaces.

4. Have someone record you running at the beginning of your run, the middle of your run, and at the end. You may find that your form degrades over time. My feet would turn outwards after a couple of miles when I would get tired, causing me to slam my feet down much harder than was neccessary. I wasn't aware I was doing this until we were video taped. I was able to alter my habits and prevent future shin splints.

The recovery time is the most important though. I cannot stress enough how critical this is. If you start getting stress fractures I promise you that you will wish you had given yourself more time to heal.

 

[Nate K]

and stretch your calves

 

[Right Hook]

I knew this was out there. Written by Jim Smith (Smitty) of Desiel Crew:

Shin Splint Rehab Protocol

Progression to more intense, high impact training sessions should be deliberate and periodized, with attention spent to strengthening dorsi-flexion. The formation of shin splints, or condition called Medial Tibial Stress Syndrome (MTSS) ??? general shin soreness, trauma or overload to musculature and connective structures - typically occurs when progression and volume is too rapid.

Here are some tools and strategies to help alleviate and overcome shin splints.

Barefoot Warm-ups / Light Worksets
Take off your shoes for your dynamic warm-up and keep them off during your first few light worksets

Stretch
Gastroc / Soleus / Achilles

Strengthen
Dorsi-flexion / Inversion / Eversion
Tibialis Anterior / Peroneus Tertius / Extensor Digitorum Longus

Soft Tissue Work
Tennis Balls / Foam Roller
Plantar Fascia / Peroneals / Gastroc / Soleus

Ice Massage
Homemade Cryocup

Some other considerations:

- Warm-up should be thorough ensuring CNS excitement and core temperature increase

- Don???t forget to improve soft-tissue quality all along entire kinetic chain

- Work on improving hip mobility in addition to ankle mobility

- Engage in ground-based, multi-directional, compound and unilateral, bodyweight and resisted movements

- Cold water submersion followed by soft-tissue modalities can be substituted for cryocup

- Band tensions can be increased as strength and proficiency of movement improves

- All movements should engage a full range of motion to ensure optimal muscle fiber recruitment and strength in greater articulations ??? i.e. strength mobility

YouTube - DieselCrew.com - Shin Splints Rehab Protocol

 

[MThai911]

I know this may be a little old, but i had them really bad one time, to the point to where i could barely walk.. Rest, ice, and tape your legs. Once the pain gets better /goes away. Try standing on some stairs, put your heels at the end, and raise your toes upwards, it stretches that muscle and after a week or two of that no pain at all, and i havent had them since.. I do get em from treadmills so i stick to running outside on the track, no problems since tho..

 

[AKIRA]

Can you believe this shit is this painful? Chalk up another reason to just stick with weight training.

 

[Scarface30]

I had the same problem when I was in track. had my feet examined, found out I was flat-footed, and now I need to wear specially made orthotics.

the pain went away.

 

[P-funk]

get someone to check out the soft tissue at your hips - Psoas, TFL and glute med. especially.

patrick