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SHIN SPLINTS – what have I found in Internet
Question:
I have been reading a book called "Running with the Whole Body", I think the author is Jack Hegge, about 1983 published. The book emphasizes the Feldenkrais method, which emphasizes an understanding of the physics with several exercises that develop an awareness of your bodies muscles. I think this sort of approach may be beneficial in improving, and in reducing stresses, hence reducing injuries like shin splints. Personally I have found that a very short stride for the first 500 yd, gradually lengthened, and shortened if pain begins, prevents the onset of shinsplints. However, improved technique will help your running and possibly your splints. For example, the first chapter deals with hips and shoulders. Can you answer this. When you walk, as your right foot comes forward what does your right hip do? right shoulder? Ans: right hip goes forward following foot, right shoulder goes back. Moving the foot forward applies a torque to your lower torso, which the shoulder and arm swing counter-act. Several walking exercises over-emphasizing and defeating these movements are suggested to develop an awareness. Successive chapters deal with back, legs, feet, etc. Jeff
a collection of articles on shin splints by various authors. : .
Response:
I have found some interesting information about shin splints. There are some news posted to this group during last 3-4 weeks and something more. The most interesting article you will find at the end of this information. Some of this can be interesting for runners having the same problems as I have Richard Sowinski Poland Newsgroups: rec.running I havent had time to read through the entire news yet but I was wondering on what causes the pain near the Tibia/Fibia (spelling?) bone .. I think its called shin splints (?) but I only heard that.. I just started running again and get these and bascially it makes me not run.. Why/How to prevent them and in what type of progression should I start running ?? Thanks, -=- Rob (http://web.egr.msu.edu/~walter10) Newsgroups: rec.running So if I have shin splints is it okay to switch to walking for a while, or is that bad? I never developed the shin splints when I was walking 3 miles a day, only after I started running. Newsgroups: rec.running Hi, I’m not a doctor (my dad is though, but I’m just borrowing his account) but I have had years of experience with shin splints. Shin splints may be caused by running to much on a hard surface, increasing your mileage too much too soon, or worn out shoes. It’s important to increase in moderation, not start with two miles and then all of a sudden jump to five miles a day. Flexibility of the muscles in the calf takes some of the pressure of the shin bone, as flexible muscles are better shock absorbers according to my sports med doc. Thus, it’s important to STRETCH. (I should practice what I preach here, I’m a bit delinquent in the stretching department myself 
Also, ICE the shin after running to reduce swelling and inflammation. Careful: if you ignore shin pain it can lead to a stress fracture of the tibia or a torn bone lining. Believe me, you don’t want either of these, I’ve had ‘em both and now I have this nagging pain in the left tibia that tends to recur with increase mileage, I almost fractured it again this spring according to the doc at school. If you can pin-point the sore area to one spot that really hurts to touch it, and there is no pain at all even a little bit above or below that area, watch out cause that is what happens for a stress fracture. Just remember, keep your mileage in moderation and if you want to add volume to your training, hop on the bike or in the pool, it works! Hope this helps, Jessica "I’ve spent so many hours in that training room, I could probably pass the certification test right now" Racusin Newsgroups: rec.running A no impact exercise that can be done while experiencing shin splints is aquajogging or pool running. This is where you get in deep water and make like you’re running. It keeps you in decent shape if you get your pulse rate high enough, you just have to concentrate on keeping that level of effort. Stationary bike or even regular biking is another option. Good luck! Jessica "Shin Splints since 1990" Racusin Newsgroups: rec.running I have been told by the doctor seven weeks ago not to run because I have a stress fracture in my distal tibia and fibula. Today the doctor said I could start running slowly. But I my ankle still hurts when I’m on my feet for a long time. I asked him about this but he didn’t give me a satisfactory answer. Has anyone else had this experience? ulku Dear Ulku Could you please explain me what stress fracture in fact is. I can’t find it in any dictionary, but I feel, that I can have it. Thanks Richard
Do you mean you think you have the same problem? A stress fracture results from overuse in general. Mine resulted from having a sprained ankle and running before that recovered properly. Because it didnt’ recover properly I would turn my foot so that the foot felt more comfortable when I was running. But of course that was not good form and I trained for and ran a marathon and this was far too much running with bad form. And a stress fracture looks like a small fracture in a bone near the joints. Unless it’s really bad, it can’t be seen with a regular x-ray Mine was diagnosed after a bone scan. It is not a bad pain but a just a lingering pain that never goes away. And if I ran in long, hard races, my ankle area would swell and I wou.d have to limp. I hope that was helpful. ulku Running shoes loose approx. 30% of the impact absorbing ability after about 500 miles. At this point the tread looks fine and the shoe still looks good, but they need to be replaced. Also 2 pairs of shoes used alternately will last longer than 3 pairs used sequentially. Keep a log of the miles on each pair so you know when to replace.
This is very good information (the entire message). I am confused on the above point. Why would 2 pairs of shoes used alternately last longer than 3 pairs used sequentially? Just curious. — Space Telescope Science Institute | (410) 338-5052 (voice) 3700 San Martin Drive | (410) 338-5075 (fax) Baltimore, Maryland 21218 | Newsgroups: rec.running Czesc, Do you have good running shoes? I.e., the kind that are appropriate for your feet? If you don’t know what kind you need, I can help if you tell me what kind of feet you have (high arches, flat feet, or normal arches)? BTW, you *are* in Poland, aren’t you? I sort of speak Polish but am not proud of my lack of fluency 
Do widzenia, Ewa — Ewa A. Golebiowska Department of Political Science, Ohio State University, 2140 Derby Hall Columbus, OH 43210 Phone: 614-292-1681, Fax: 614-292-2407 I started running this year 2 months ago (4 times a week 5 km). I am 10% over my normal weight. I experience a terrible pain of or near my shinbone (tibia). This does not look like muscle pain. I often even stop because or this pain. What is the cause – is this just because my adaptation period is not over yet? or is it injury?
Sounds to me that your pain is "bone pain". Soon, I plan to make information on this subject available on the Internet, possibly in the News Group: sci.med.orthopedics. Are you interested? Give me a little more information, please. Jim Bastian Sounds like a stress fracture of the Tibia. I developed one in the early stages of my running. The pain is typically very localized, in an area about the size of a quarter. It should not be a serious problem if treated early but the longer you run with it the longer it will take to heal. It took mine about 1 year. I would suggest that you see an orthapedic surgeon immediately. It normally takes about 6 weeks to heal if treated early. You may be able to crosstrain – water running is a good option. Newsgroups: rec.running In a running FAQ, two of the exercises suggested to help strengthen the "shin muscles" seem to me to be more likely to strengthen the calf muscles. One idea was to run up stairs. When I try this, it’s usually on my toes — and the calf muscles seem to be doing all the work. The other was to stand on the edge of a stair-tread or curb, supported on the ball of the foot, with the heel over the edge. This, too seems to place all the stress on the calf muscle. Seems to me some kind of isometric that has you pressing against the underside of one heel with the tops of the other foot’s toes would do more good. Any comments? nelson dewey … read more »