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Shin Splints

Shin Splints

Postby Asa87 » Fri May 18, 2007 4:42 pm

Through kicking bags, pads and people, skipping and running i have developed shin splints, they are pretty painful just now so i am taking a month off training and working up my calf muscles and getting a set of good insoles to help absorb shock.

does anyone have any tips for me?? or has anyone else suffered from shin splints?

thanks

ace
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Postby bigT » Fri May 18, 2007 5:31 pm

Ace, shinsplints are indeed painful and I feel for you. Other than some type of pain reliever there is a stretch that will help somewhat. Facing a wall, place your hands on the wall and move your legs out from the wall so that your weight is on your hands, almost like doing a push up off the wall. Point your toes straight ahead and keep your foot flat on the floor. You should feel the stretch take place. This works best if you alternate legs since it places more weight into the stretch. This worked for me. It is not an end all to shinsplints but will help alleviate some of the discomfort. Lots of luck.
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Re: Shin Splints

Postby JimmysEgo » Fri May 18, 2007 8:57 pm

Asa87 wrote:and getting a set of good insoles to help absorb shock.



get a set of REALLY good insoles. and not just the silly dr scholls kind, although they are good for other things, but not so good for shin splints. you need to get something that targets high arches. look into the "Phase 4" arch support inserts.
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Postby Grunden2403 » Tue Jun 26, 2007 7:14 pm

I previously suffered a horrible case of shin splints. Mine got so bad that after running once a lump appeared on the inside of my shin.

In my opinion the number one thing is to get a good pair of running shoes. Find a store that specializes in running and they will take a look at your arches and be able to find the right pair for you. Cross trainers will not suffice if you suffer from shin splints. They may even want to see the soles of shoes you already own so they can identify whether or not your foot rolls inward or outward when your feet land. Also make sure your shoes are laced/tied tightly to reduce your shoe moving around.

Another common cause is the surface that you run on. Concrete is the worst because your foot has to absorb all of the impact. Grass is probably the best. When I developed shin splints I still had to run and was able to do so if in the grass, if I took a few steps on concrete while running it got agggrevated again.

Do some light stretches before running, just don't overdo it. When you're finished try epsom salt baths,contrast showers,ice packs-whatever you like. One product that I now swear by is veterinary liniment. It may be similar in nature to the different boxing liniments available. Essentially it helps with the pain, and speeds recovery by increasing blood flow to the area. You can find it at most agricultural centers in the horse sections. Just don't rub your eyes until you're sure its all off of your hands.

For the time being, since you've already developed shin splints, cut back on your running. As much as I hated it I rode on an exercise bike to keep my cardio up while my shins healed.

I know how much shin splints suck but give it time and find an alternate method of training until you're healed up. It took me months to actually be pain free from them but I can now run without any issues.
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Postby Mike X » Tue Jun 26, 2007 9:08 pm

I had shin splints recently. I just kept doing what i was doing. I'm pretty sure it was a really light case of shin splints because I was in pain but not too much pain.
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Postby Asa87 » Wed Jun 27, 2007 3:32 am

cheers guys, so far since i posted that i have had some development, they dont hurt much these days i think i am on the healing road. i dropped running and rope skipping from training and i am on the bike and rowing machine (sucks!) for cardio training. i have also been working up my calf muscles to take away the strain on shin bone. and the last thing i am going to do is get some insoles to help the curve of my foot so that the absorption of shock when landing is alot better. thanks for the feedback.
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Postby Mike X » Wed Jun 27, 2007 9:11 am

Thats good to hear. I didn't drop anything when i had shin splints... maybe that's why i had it for months...
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Postby Wushu XC » Sat Jun 30, 2007 1:29 pm

Ok so i run XC and do track and field... (just as a background for this information)

I wouldn't drop running if i were you, you coud fix some very simple things in your running if you wanted to have better luck with your knees and shins.

But first off, how do you land when you run? and how many miles/how long do you run for. with that info i might be able to help yah, but i'm no trainer so....
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