What can I do to relieve myself of Shin Splints?

[Leafy Green Vegetables]

Since bulking, it has taken a tole on my legs, particularly my shins. I have fairly new running shoes (5 months old). I am usually limited to running once a week because of the pain. I do ice my shins after running but I am looking for a preventive method of getting these (if any). Any suggestions? Thanks!

[book]

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Since bulking, it has taken a tole on my legs, particularly my shins. I have fairly new running shoes (5 months old). I am usually limited to running once a week because of the pain. I do ice my shins after running but I am looking for a preventive method of getting these (if any). Any suggestions? Thanks!

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You should see a podiatrist to check if your ankle rolls in/out too much when running.

Start stretching the whole region and maybe see a physiotherapist if you have the money.

[Trooper]

I had a round with shin splints a few years ago. Try exercises that work your tibialis, e.g. reverse calf raises. I also got a piece of equipment called a DARD. It really helped. Goggle for Dynamic Axial Resistance Device and you'll get several sites that explain how to use a DARD. Good luck in correcting your problem.

[Jrdouglas24]

Where do you run? Is it on sidewalks, streets, treadmills, etc? If it's on either streets or sidewalks, I recommend running on the grass right next to them for a while until those muscles get used to the exercise again. Also, stretching will definately help too.

[JLG]

I had shin splints a few years ago when I was much lighter and ran 10miles+ several times a week.

Doctors at the hospital said that shin splints are where due to the continuing impact and poor running technique (i.e. heel first = bad, forefoot first = good) the bone on the front of the shin splinters off in thin slithers. As this is effectively a broken leg (bone) it can take the same amount of time to heal e.g. up to 3 months. During this time you should limit impact activities to a minimum. This certainly does not mean, however, that you should skimp on exercise in any way - there are plenty of other forms of non-impact exercise that you can do - rowing, cycling, cross training, hand bike.

My housemate has shin splints, and has had them for nearly a year. She got the same response from the doctors, but she has been training for a run of some kind, and she thinks the only way she can do this is by running - no other forms of cardio. It iritates me that after every running session, she limps back to the house, and sits with a bag of frozen peas on her legs for like an hour. JUST STOP DOING IMPACT SPORTS FOR A COUPLE OF MONTHS.


If it continues to trouble, I agree with BOOK - consult a specialist. A quick x-ray should diagnose whether or not you have them.

[Leafy Green Vegetables]

Thanks guys.

[posse123]

actually when you run your heel should strike first and your toe box should spring off.

you can go to a speacialty running shoe store and have them analyze the way you run and recommend shoes to fix your bad form.

[Kristen]

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actually when you run your heel should strike first and your toe box should spring off.

you can go to a speacialty running shoe store and have them analyze the way you run and recommend shoes to fix your bad form.

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Your 5 month old shoes may worn out, and may not be quite right for the way you run. I agree with posse - go to a specialty running store, and they can recommend the best shoes for you! Feel better...I used to run through shin splints and worse in my crazy running days...stinks to be in pain /forum/images/graemlins/crazy.gif

[Leafy Green Vegetables]

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actually when you run your heel should strike first and your toe box should spring off.

you can go to a speacialty running shoe store and have them analyze the way you run and recommend shoes to fix your bad form.

[/ QUOTE ]

Your 5 month old shoes may worn out, and may not be quite right for the way you run. I agree with posse - go to a specialty running store, and they can recommend the best shoes for you! Feel better...I used to run through shin splints and worse in my crazy running days...stinks to be in pain /forum/images/graemlins/crazy.gif

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Thanks Kristin!


One thing I failed to mention is that my current running shoes were bought from one of these specialty stores you mentioned. I bought them when I was at 137 lbs, now I am 170 lbs, thus my shoes I am using may not be good for someone my weight now.

[Kristen]

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Thanks Kristin!

One thing I failed to mention is that my current running shoes were bought from one of these specialty stores you mentioned. I bought them when I was at 137 lbs, now I am 170 lbs, thus my shoes I am using may not be good for someone my weight now.

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That could be a big part of your problem right there! With new shoes and a little break from running, you should be fine in no time. I definitely learned the hard way that pushing through all of my running injuries wasn't the best idea - when I'm tired, I still feel lots of em /forum/images/graemlins/crazy.gif Time to go shopping.../forum/images/graemlins/grin.gif And feel better!

[VTApoker]

I've always been told that you should replace your running shoes every 3 to 6 months.

[tarheelsykes]

The point of training and stretching the tibialis anterior is very important. Some people have true shin splints where there is the pressure on the bones. For some people it is merely fatigue of the tibialis. Try this, when running, when it hurts, stop for a moment and walk backwards (which allows the tibialis to relax) if the pain subsides then it is muscle. then stretching and working the tibialis (reverse calf raises) should really help