Run Run Away » saucony running » Shin Splints
Shin Splints
Question:
: IMI’ve had my share of trouble, annoyance, and pain with shinsplints. What : IMI found works for me is I hop on the ‘ol NordicTrack for 20-30 minutes : IMand then go and do my run. My theory is that 1) it warms up the muscles : IMdown there without any impact Warming up the shin muscles before running was (I think) what finally cured me of 18 months of shin splint misery. I simply applied heat in the form of hot water, or a towel soaked in hot water for about 5 minutes before running. I continued icing afterwards though. That was almost 10 years ago (great, now I feel old), but I haven’t been troubled since. —
Response:
Serveral things may help: new shoes, anti-inflamatory medication, rest and exercises to build up the muscles in the front of the lower legs are all worth trying. The exercise I’ve used for years consists of sitting on the floor in front of the couch, bending legs at the knees and putting the toes of both feet under the edge of the couch. Then you attempt to lift the couch with your toes. Do it 50 or 75 times after each run.
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Just to add on you list of cures. I used to have shin splints really bad, so I saw a foot specialist and he suggested and made for me custom orthotics. These helped tremendously. What I have also found to work is when you are laying in bed at night, to write out the alphabet with your toes, upper and lower case and then both cases again in cursive. — Drew
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I’ve never had ‘em, but when I started running way back when, it was with a girlfriend who never ran before. Me being an aerobics instructor at the time, I knew the importance of good running shoes from the get go. She didn’t really care, and ran in a pair of old beat up "Balloons" Lemmee tell ya, it hurt just to hear her feet slapping on the pavement. Within 3 days, she developed shin splints. Kept running in those rotten sneaks. The shin splints got worse. I finally gave up and BOUGHT her a new pair of Sauconys. Shin splints didn’t hurt as much almost immediately. We also happened to lighten up on the running for ’bout 2 weeks – going only every 3 days, just due to conflicting schedules. By the time all that was through, I didn’t hear her complain ever again about those nasty shin splints. So I guess a tiny bit of rest and some good shoes would be my advice. Hope it helps! Good luck! – Hide quoted text — Show quoted text – I’ve recently gotten back into running after several years. Recently though, I’m told I’ve got ’shin splints’. What is the best thing to do for this condition and how long does it usually take to get over them? I hate to lose the progress I’ve been making….but understand rest may be the best option for me. Any advice would be great!!!!
Response:
I’ve never had ‘em, but when I started running way back when, it was with a girlfriend who never ran before. Me being an aerobics instructor at the time, I knew the importance of good running shoes from the get go. She didn’t really care, and ran in a pair of old beat up "Balloons" Lemmee tell ya, it hurt just to hear her feet slapping on the pavement. Within 3 days,
Dunno if this is in the FAQ (my news server only has Part 1) but I’ve always found that to be a good rule of thumb: keep your landings as quiet as possible, and especially avoid "slapping". — Brian Gerstel IS Specialist Univ. of PA – IRHE
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In addition to taking it easier on your runs, ice the shins for about 15 minutes after you have cooled down. Also, stretch gently. Lastly, others have posted that calcium helps. Jeff
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I’ve recently gotten back into running after several years. Recently though, I’m told I’ve got ’shin splints’. What is the best thing to do for this condition and how long does it usually take to get over them? I hate to lose the progress I’ve been making….but understand rest may be the best option for me. Any advice would be great!!!!
Response:
– Hide quoted text — Show quoted text -Hello, What kind of experience do people have with shin splints? I have been having problems with them for a couple of months now. My doc had me stop running for two or three weeks and then start again slowly, eg run 4 mins, walk 1 for a total of ten minutes. After three days of that increase by five minutes (4-run, 1-walk). I tried that but the splints seemed to return. What sort of success have people had in getting rid of this problem. I do usually run on streets/sidewalks, but also sometimes run on tracks and blacktop. I have good shoes (Air Pegasus).
I had shin splints last year when I started running after a hiatus of about three years. I was running about three miles every day. And the strange thing was that I started noticing the splints after almost a week of painless and very enjoyable running. I initially blamed my shoes and invested in a more expensive pair. When these did not improve things I returned them. Based on what I read here on the net and through conversations with other runners, I decided to stop running for a while, and then slowly build up. And even with my old worn out shoes, I don’t notice any pain at all now. Asim.
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– Hide quoted text — Show quoted text -Hello, What kind of experience do people have with shin splints? I have been having problems with them for a couple of months now. My doc had me stop running for two or three weeks and then start again slowly, eg run 4 mins, walk 1 for a total of ten minutes. After three days of that increase by five minutes (4-run, 1-walk). I tried that but the splints seemed to return. What sort of success have people had in getting rid of this problem. I do usually run on streets/sidewalks, but also sometimes run on tracks and blacktop. I have good shoes (Air Pegasus).
The shoes will have some, but you need to run on soft surfaces. Grass is the my favorite becayse it is everywhere. Try to get good turnovers on your feet. Sidewalks is the last place you want to run on. If you have to run in the city, try the asphalt parts of the street. Believe it or not, it is softer and easier on your feet than hard pavement. I totally disagree with your program of running and walking in the same session. What you want is a continuous rythmn. Make sure you are not pounding too hard (e.g. you should hear too much of your feet touching the ground). Hope this helps, — || Dixon D. Ly || GO GIANTS !!!??? ||
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Hello, What kind of experience do people have with shin splints? I have been having problems with them for a couple of months now. My doc had me stop running for two or three weeks and then start again slowly, eg run 4 mins, walk 1 for a total of ten minutes. After three days of that increase by five minutes (4-run, 1-walk). I tried that but the splints seemed to return. What sort of success have people had in getting rid of this problem. I do usually run on streets/sidewalks, but also sometimes run on tracks and blacktop. I have good shoes (Air Pegasus). Thanks, Jay Field The Research Libraries Group, Inc. phonenet: (415) 691-2215
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I feel very ignorant. I just found out that I can get rid of my shin splint pain with a simple application of Icy Hot (or whatever muscle rub is around). It just never occured to me that Shin Splints=Muscle Pain=Muscle Rub. I always figured that the stuff was just for the big muscles. (I guess my shins are so bare, I just figure there is no muscle there) Question: Is there a way I can have Muscle Rub medicine on my shins without it feeling HORRIBALY Icky when I’m wearing long pants? Shorts just don’t work in an office. /—– . ./ . ./ ./ Time Waits for No Man /. The One Who Waits Therefore is Timeless / . / … < Brian Hauptman —–/
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I feel very ignorant. I just found out that I can get rid of my shin splint pain with a simple application of Icy Hot (or whatever muscle rub is around). It just never occured to me that Shin Splints=Muscle Pain=Muscle Rub. I always figured that the stuff was just for the big muscles. (I guess my shins are so bare, I just figure there is no muscle there)
The muscle behind the shin bone is called the posterior tibialis or the muscle behind the tibia bone. If it is the right leg, cross it so that the right ankle or there abouts rests on the left thigh as when you cross your legs. In front of you as you look down is your right crossed knee and you are looking at the posterior tibialis. Take your left hand and place the fingers so they are holding the tibia and the thumb is pointing toward the inside of the right knee and resting just on the inside of the tibia. Take your right thumb and place it on the left thumb and the right hand grasps the shin bone. Push in lovingly at first and start at the bottom of the posterior tibialis. As you make a small circle with your right foot, you’ll feel the muscle push against the thumbs pressing in. As you continue to make a small circle with your foot, slowly push in with the thumbs and slowly slide the right thumb on top of left thumb up towards the right knee. Gradually massage out this muscle. You’ll notice that you have allowed the muscle to gradually relax and loosen….and therefore relieving some of the pressure on what is often called a "shin splint." — In health and on the run, Ozzie Gontang Maintainer-rec.running FAQ Director, San Diego Marathon Clinic, est. 1975
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I’ve got a friend who I run with who appears to have shin splints. I am aware that this is a subject covered by rec.running FAQ. However, I understand that shin splints can occur due to three causes. Two of them muscular, and the third due to a stress fracture. My friend appears to have the symptoms of the stress fracture type. Continual, acute, pain, which gets much worse when exercising or going down stairs etc. Do the stretching type exercises help with this type of injury, promote recovery etc.? Has anyone go any suggestions on how to avoid such an injury in the future? The info. I found on shin splits simply suggested 3-6 weeks rest (for this type), but did not have much on the prevention. Any help would be greatly appreciate. Thanks in anticipation, Cheers, Ewan — Ewan Polwart Department of Pure and Applied Chemistry, University of Strathclyde GLASGOW, G1 1XL Scotland, UK Tel: 0141- 548 2243 / 2021 Fax: 0141- 548 4212
Response:
I’ve got a friend who I run with who appears to have shin splints. I am aware that this is a subject covered by rec.running FAQ. However, I understand that shin splints can occur due to three causes. Two of them muscular, and the third due to a stress fracture. My friend appears to have the symptoms of the stress fracture type. Continual, acute, pain, which gets much worse when exercising or going down stairs etc. Do the stretching type exercises help with this type of injury, promote recovery etc.? Has anyone go any suggestions on how to avoid such an injury in the future? The info. I found on shin splits simply suggested 3-6 weeks rest (for this type), but did not have much on the prevention. Any help would be greatly appreciate.
I used to have real problems for many years with shin splints – ouch, it hurts just remembering. I had stopped running for a few years and every time I tried to get back into it I had real problems with my shins. At times I could hardly walk, never mind run. I solved the problem by resting for about 3 months and then very, very gradually building up my milage from 5 miles/week to about 30 miles/week over about 6 months. I also ensured that most of my runs were on grass rather than road. I initially ran twice a week and then gradually increased this to five times a week, adopting a hard-day/easy-day routine, never training hard for more than one day at a time. In addition to this I purchased a new pair of running shoes and used sorbathane insoles. At times I would still have periods were my shins would be a little sore, but I’d just take it easy for a while until the pain would subside. Hope this helps. Dave.
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Some of the shin splint folklore which I have shared with several thousand people over the past 2 I’ve compiled them: Shin Splint Folklore by Ozzie c. 1999 Austin "Ozzie" Gontang, Ph.D. Folklore #1 Shin splints are from the posterior and anterior tibilias getting tight and holding on and not letting go. Every step becomes a pain in the shins when running. Remember that the problem may be the calf muscles which means the shins have to work against muscles which only partially relax putting all kinds of strain on the shin. See article mentioned in #3 below. As you run, walk, let your toes relax. Often going up on the toes means the shin is being elongated…and if it is tight and holding on, the calves have to overcome the tightness in the shins…gradually the shins from being overstretched, tighten even more…and then your body realizes that it is even difficult to walk. As you stand during your day practice standing so that you can wiggle your toes at all times. Lean forward and notice how the toes dig in. That posture can also be a problem spot for the shins which get chronically tight and the running when the shins should be relaxing…that is when the calves are contracting…the shins only partially relax and the pain is that of ripping a muscle that doesn’t want to let go. The ultimate muscle though which we have all passed goes from 0 cm to 10 cm. Now you realize the need to focus on relaxing as the crown pushes against that muscle attempting to force it to go to 10 cm too quickly. Breathing and relaxing can relax against that pressure. For the shins, it’s also teaching the shins to let go. Everyone (except a few of us) attempt to strengthen and make the shin stronger rather than release the tightened and bound shin muscles. Folklore #2 Get on all fours on a carpeted floor with the feet off the edge of a step. Place a tennis ball under one anterior tibialis. Keep most of the weight on the other knee and hands. Move foot easily up and down as you put more pressure on the tennis ball and roll it slowly over the belly of the shin muscle. Do the other foot the same way. See which foot is giving you the most pain. Folklore #3a See http://www.mindfulness.com/mind/of1.html Face the railing. Turn the feet and entire body so that it is 45 degrees to the bar. Place the anterior shin over the bar so that the shin muscle and NOT the shin bone rest on the rail. If rail is too high, use the middle rail. Slowly make a small circle with the foot and slowly slide the shin down the railing. Do once or twice and then switch, facing the rail but turning 45 degrees in the other direction to do your other shin. Remember if you go too hard, too fast, too much, you’ll only end up causing added problems as your muscle will tighten up even more to protect itself from your intensity. Go for the grace. Also remember that folklore means that if something doesnt’ work for you, give it no power or energy but rather find someone who makes sense and whose folklore works for you. Folklore #3b One thing I’ve found over the years is that the peroneus, the muscle which runs down the outside of the leg – it everts the outside of the foot – often gets pulled and to protect itself it tightens- i.e. shortens. After the healing of the ligaments around the ankle, that peroneus (longus and medius portion) can remain in its semi-contracted state. which means it doesn’t fully relax when the posterior tibialis – its counterpart – lifts the inside of the foot up. Way to loosen it with someone else helping. Have your partner start about 3 inches above the ankle bone. Hold as if you are going to strangle – fingers wrap around the lower leg, thumbs pointing toward each other or one thumb rests on the other thumb (if more pressure is desired). Have your partner use light pressure by pushing in with theirthumbs as you make a small (emphasis on small), smooth (emphasis on smooth) circle. As you makes small smooth circles with the foot your partner strangling your leg, slowly slides the thumbs up the peroneus muscle. The idea is that you can loosen the muscle from any adhesions and also you can loosen up the fascia which may be holding the peroneus from relaxing and going through it full range of motion. Usually after 3 or 4 times of small circles and your partner holding, walk. More often than not, you’ll feel less pressure around the ankle as it can move more freely due to the freeing of the peroneus higher up the leg…which takes the tightness off the ankle area. The peroneus and posterior tibialis are often called stirrup muscles as they invert and evert the foot. They are also postural muscles and therefore slow twitch, in that they help maintain correct posture when functioning properly. To do the same thing, face a railing with a middle railing (see picture from web site). Turn your body 45 degrees and place the peroneus side of the leg on the bar, usually the lower is better unless you’re very tall. Do the same foot movement as mentioned above to loosen the peroneus and the fascia which may be constricting the ankle for its full range of motion. Get back to us and let us know how it works. The web site picture where I have a group of people using the railing to loosen the belly of the calf muscle, gives you an idea of how to use the railing. The railing you want to use is the middle railing: http://www.mindfulness.com/mind/of1.html Folklore #3c I have for the last couple of weeks had a pain just above my right inside ankle. If I hold up my leg and roll my foot to the inside, it causes the ankle to hurt. Snip—–
If I had that pain I’d look first to see if the posterior tibialis had tightened up in response to the hill work. Second, I’d have the "deep tissue cross friction message" read: "Please do some work on my peroneus, especially the longus; and show me a few ways of how I might do that myself." Thirdly, I’d check out Miles Lakin’s FAQ on form and style at" http://www.cermav.cnrs.fr/home_pages/lakin/run_form.html From what you’ve said, I’d look at my form to see where I was landing on my foot. As you’ll read at Miles FAQ, I have been a strong proponent for ball/heel or midsole landing. That way I know that there is no overstride. Probably you’re getting some overstride in you heavy workout, which causes the braking effect and causes the problem you mention. Folklore #4 I’d look at the posterior tibialis, that muscle behind the shin bone on the inside. 1. You are seated 2. Left leg crossed on right thigh so outside of left leg rests on right thigh about 3 or 4 inches above right knee. 3. place right thumb below left shin bone closest to you so it rests on the posterior tibialis 4. Right hand rest on the shin bone. 5. Place the left hand next to the right hand on the shin bone so that the left thumb rests on top of the right thumb. 6. Make small (emphasis on small) and smooth (emphasis on smooth) circles with the left foot so there is no (spelled NO) jerkiness – otherwise you’re just straining tendon. 7. As you make the circle and the left toe goes downward, push in with the thumbs. With each circle move the thumbs about a quarter of an inch further up the leg. 8. Find the spot that creates most pain and push more lightly at that spot so as not to create excrutiating pain and then move thumbs away first upward and then away downward, pushing harder so that you can feel the muscle under your thumbs let go. 9. If you push too hard, go too fast, wince the face, stop breathing because of the pain, go too deep, you’ll get the reverse of what you want. 10. What you want is that posterior tibialis to let go so that your circle can move easily. Usually if it is bruised, the blood came from up above where the muscle tear took place and gravity let it settle where the bruise is. 11. You’d like also to make sure that the posterior tibialis is not flush up again the shin bone. There should be some space where your thumb can go up that groove between the posterior shin muscle and the shin bone. Or gradually work to get it back, since if it’s not there, then your shin is holding and probably the fascia won’t allow the muscle to go through its range of motion and also the micro tears of the muscle or at the muscle tendon junction of the posterior shin muscle has scarred and also decreases the range of motion for the posterior shin. Let us know how it goes and what you learn so that we can all learn if my folklore worked for you, or was just folklore that needed to be discarded because it didn’t work. Good luck with your experiment of one. Also during my training runs I often stop and work shins, calves, haves and quads loose so that my training run might be broken up by 10 or 12 stops to massage out or rub out the sore spots. Check out the two articles listed and especially the pictures. I can use almost anything along my running path to assist me as a tool to release or massage tight muscles: http://www.mindfulness.com/mind/of1.html http://www.mindfulness.com/mind/of5.html – Hide quoted text — Show quoted text – I’ve got a friend who I run with who appears to have shin splints. I am aware that this is a subject covered by rec.running FAQ. However, I understand that shin splints can occur due to three causes. Two of them muscular, and the third due to a stress fracture. My friend appears to have the symptoms of the stress fracture type. Continual, acute, pain, which gets much worse when exercising or going down stairs etc. Do the stretching type exercises help with this type of injury, promote recovery etc.? Has anyone go any suggestions on how to avoid such an injury in the future? The info. I found on shin splits simply suggested 3-6 weeks rest (for this type), but did not have much on the prevention. Any help would be greatly appreciate. Thanks in
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Just in case anyone wants to respond via email, the address in my tim — … Then they came for me, and by that time there was no one left to speak up for me. (Rev. Martin Niemoller, 1945)
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I bet this is a FAQ but perhaps thiw will detract from the US/Canadian flame war. Anyway, I started running interval workouts with a local club a few weeks ago and my calves and shins haven’t quite adjusted. I don’t have full-blown shin splints yet but I can feel them coming. Is there anything I can do besides stop running for a while? I know I should probably slow down a bit but it is fun to run in a large group again. Also, I remember something about heat and/or ice but don’t remember the details. Are either of them effective treatments? thanks, tim
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- Hide quoted text — Show quoted text – Hi rec.running gurus, Some background: I used to run/bike quite a lot about 6 years ago. I competed in some mini-triathalons and several 5 and 10k races. I was never a really fast runner, but somewhat consistent, nonetheless. Anyway, since then, I have become pretty sedentary, though I usually play raquetball once a week or so. Regardless, I have added about 30-35 lbs. since those good ol’ days of real fitness — and I started smoking. So, I decided a couple of weeks ago that enough was enough and I was going to get back into shape. Well, my shins are _killing_ me. I guess I pushed it a little too hard, remembering the days when I could run 6 miles pretty easily. The first week, I did about 10 miles with my longest run about 3.4 miles. Now, I can barely run 5 minutes before it hurts too much and I have to walk. Needless to say, this last week I pulled way back (4 runs at 1.7 miles each). The pain was still there Sunday eve., so I took yesterday off and this morning, I only ran 5-6 minutes at a time, then walked for a while, then ran again, etc. for about 25 mins. My question is: How long can I expect this to last and what can I do to help speed recovery? The pain, specifically, is on the inside of my left shin just below the bulge of my calf. The muscle next to the shin bone is slightly sore to the touch, but doesn’t hurt in normal daily activity. When running, it begins to burn and feel stiff, and seems to generally cause most of my leg below the knee to stiffen up and feel heavy. Any advice?
Lance, It may take awhile to overcome your shin splints now that you have them, since running is what makes the problem worse. You have two avenues to overcome your shin splints (coming from a shin splint expert). One, you can quit running. Yep, they’ll go away after awhile. Two, you can do what most runners do when they have shin-splints: Stretch your legs and shins thoroughly after a run, ice your shins in 20 minute intervals for a couple of hours after your run, exercise your shins by laying on your stomach in bed and hanging your feet over the edge and pulling up on the mattress with your toes for as many reps as you can stand, and use ibuprofin or aspirin an hour before your run and immediately after your run. My experience is that this combination will alleviate your splints very quickly. Oh, try not to run on tar or cement. Stay on a soft surface if at all possible. Stretch sparingly before your run. Stretching cold muscles and tendons can make the problem worse BTW, if you fail to do all the things I mentioned above, please don’t fail to take the ibuprofin or aspirin. I consider those to be the most important items for healing any type of injury because of the anti-imflammatory properties. Forget Tylenol. It may be great on your headaches, but it won’t do diddly for your splints. Carl-Eric Boberg
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Hi rec.running gurus, Some background: I used to run/bike quite a lot about 6 years ago. I competed in some mini-triathalons and several 5 and 10k races. I was never a really fast runner, but somewhat consistent, nonetheless. Anyway, since then, I have become pretty sedentary, though I usually play raquetball once a week or so. Regardless, I have added about 30-35 lbs. since those good ol’ days of real fitness — and I started smoking. So, I decided a couple of weeks ago that enough was enough and I was going to get back into shape. Well, my shins are _killing_ me. I guess I pushed it a little too hard, remembering the days when I could run 6 miles pretty easily. The first week, I did about 10 miles with my longest run about 3.4 miles. Now, I can barely run 5 minutes before it hurts too much and I have to walk. Needless to say, this last week I pulled way back (4 runs at 1.7 miles each). The pain was still there Sunday eve., so I took yesterday off and this morning, I only ran 5-6 minutes at a time, then walked for a while, then ran again, etc. for about 25 mins. My question is: How long can I expect this to last and what can I do to help speed recovery? The pain, specifically, is on the inside of my left shin just below the bulge of my calf. The muscle next to the shin bone is slightly sore to the touch, but doesn’t hurt in normal daily activity. When running, it begins to burn and feel stiff, and seems to generally cause most of my leg below the knee to stiffen up and feel heavy. Any advice? Thanks, Lance P.S. Cold turkey on the smokes and it’s been 2 1/2 weeks now. — | Lance Ball | Imagination is greater than knowledge. – A.E. | 97 E9 02 55 96 39 AE C9 FC AE D1 AF 46 6A AB 7D
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- Hide quoted text — Show quoted text – Hi rec.running gurus, Some background: I used to run/bike quite a lot about 6 years ago. I competed in some mini-triathalons and several 5 and 10k races. I was never a really fast runner, but somewhat consistent, nonetheless. Anyway, since then, I have become pretty sedentary, though I usually play raquetball once a week or so. Regardless, I have added about 30-35 lbs. since those good ol’ days of real fitness — and I started smoking. So, I decided a couple of weeks ago that enough was enough and I was going to get back into shape. Well, my shins are _killing_ me. I guess I pushed it a little too hard, remembering the days when I could run 6 miles pretty easily. The first week, I did about 10 miles with my longest run about 3.4 miles. Now, I can barely run 5 minutes before it hurts too much and I have to walk. Needless to say, this last week I pulled way back (4 runs at 1.7 miles each). The pain was still there Sunday eve., so I took yesterday off and this morning, I only ran 5-6 minutes at a time, then walked for a while, then ran again, etc. for about 25 mins. My question is: How long can I expect this to last and what can I do to help speed recovery? The pain, specifically, is on the inside of my left shin just below the bulge of my calf. The muscle next to the shin bone is slightly sore to the touch, but doesn’t hurt in normal daily activity. When running, it begins to burn and feel stiff, and seems to generally cause most of my leg below the knee to stiffen up and feel heavy. Any advice? Thanks, Lance P.S. Cold turkey on the smokes and it’s been 2 1/2 weeks now. — | Lance Ball | Imagination is greater than knowledge. – A.E. | 97 E9 02 55 96 39 AE C9 FC AE D1 AF 46 6A AB 7D
To begin with congrats on going cold turkey on the smokes! I would just go with the RICE method of recovery and then start with some 2 mile runs and then use the 10% rule of increasing your mileage every couple of weeks. Also be sure that you are doing plent y of stretching before and after. Welcome back.
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Lance, I had a very similar problem when I started running cross country. Chances are that your shin splints started because you started out at a pace that was too much for your body. I went from running about 1 mile a day at a steady pace, to running about 3 miles a day (after XC practices started). About three weeks later my shins started to hurt really bad. Being the persistent person that I was, I wasn’t going to back down from XC training, so I kept running at a high pace. This eventually ended up in shin splints so bad that they existed 24-7, they even hurt when I walked. My advice (this is what worked for me) is to stop running for a little bit (like a week or two). Then gradually build up your running again. Start out by walking, then start running at a really easy pace. Stop and walk when your shins start to hurt. It might take awhile (when I say awhile…I really mean a long while), but eventually you’ll be able to run long distances again. Whatever you do, DON’T challenge the pain. That’s basically what I did and, according to my physical therapist, I took the risk of getting serious stress fractures and not being able to dance (I do ballet too) or run again. — Sarah Antos http://www.geocites.com/Vienna/3008 "I’m out of bed and dressed, what more do you want?"
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Hi, I too have suffered from shin splints over the years. From my experience, they went away after my muscles got stronger. It’s good to let them heal a little in between runs, ice is good, stretching is important and shin exercises may help. Point and flex your feet (do 50 or so each foot, several sets) it seems to help strengthen the shin muscle. I think rest is really important though, I have really learned that running shouldn’t be painful. Good Luck, Wendy
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I have currently got a terrible case of shin splints. Can anyone let me know what are the causes and cures for this ailment.
Try walking 100-200m on your heals with your toes up in the air. (Dorsi-flexed ankle) This will strengthen the muscles on the front of the shin. Seems to work well with our runners. BJC
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Another way to strengthen the muscles in the front of the shin is to dangle your leg off a counter and lift a weight with your foot. Imbalance in the strength of the muscles in the front and back (calf) of the leg can cause shin splints.
– Hide quoted text — Show quoted text -I recently started running again after a 5 year lay off. I have got my milage up to around 100km per month running 4 – 5 time a week. When I was running previously my mileage was aroung 220 km a month with no side effects. I have currently got a terrible case of shin splints. Can anyone let me know what are the causes and cures for this ailment.
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Another way to strengthen the muscles in the front of the shin is to dangle your leg off a counter and lift a weight with your foot. Imbalance in the strength of the muscles in the front and back (calf) of the leg can cause shin splints.
just sit down on a chair, your right foot about 18-24 inches from the chair. now place the left foot’s heel on top of your right toes (it’s best to wear shoes). lift the right toes off the floor as far as possible. repeat several times (at least 20-30 reps). alternate feet. You don’t need to apply much pressure. the weight of the left leg is heavy enough to give the right shin a workout (and vice versa). remember, don’t do a lot the first day or you’ll hurt the next.
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I recently started running again after a 5 year lay off. I have got my milage up to around 100km per month running 4 – 5 time a week. When I was running previously my mileage was aroung 220 km a month with no side effects. I have currently got a terrible case of shin splints. Can anyone let me know what are the causes and cures for this ailment.
Response:
shin splints are the worst. i ended up with stress fractures in both shins and couldn’t run for months! now, all i can do is run on a treadmill. i guess its the springiness that helps. running in the forest is ok, too, but too time consuming (long commute) to do very often. does anyone know of a marathon or half-marathon that is run off concrete or asphalt? i dream of someday doing a marathon, but my shins won’t last more than a few miles on a hard surface before the shin splints flare up again. thanks melley
Response:
I realize this is probably a FAQ type question, but I have been having a problem with my left shin for several months. I came on during my fall soccer season when, in addition to playing, I was doing a lot of running on various surfaces. The pain is about 3 to 4 inches up from where the shin bone meets the ankle on the inside part of the leg. I ice it almost every night, and I do have good running shoes. Sometimes it hurts worse than others, but the one thing it is, is persistant.
I had the same problemsfor three years, and am just getting over with it. When I talked to my doctor, he said there is no evidence that icing helps. It does help against swelling, but that is usually not the problem with shin splints. In my case, he said the problem probably depended on the calf muscle on the inside is strained too far when running. So he recommended me to build up the inner sole a little on the inside, that is 1-3 mm. The result is that my foot will tilt a little outward (supinate more). I also got the recommendation to thoroughly stretch the calf muscle. I do this by putting the heel on the floor and the toes up against a wall and then bending forward. This will stretch the lower calf. I did get orthotics at the same time, and so had them add some extra support on the inside. I am now much better. One leg is totally free of shin splints, the other leg almost free. I was impatient, and asked my doctor again. He then said that it is common to have more problems in the winter when it is cold, and so recommended me to get some kind of warming clothes for the lower leg. A thing that I think is very important: if the shin splints depends on gait problems (like pronation or high archs), then it won’t help if you rest. The problem will just come back (as they did for me). Good luck! /Lars Pensj