Shin Splints

[dls2443]

I am starting to get back in shape after putting on a whopping 50 lbs in the last 2.5 years (I've already lost 16 lbs only 34 more to go). My problem is that I really want to do road work, but I went and ran a mile a couple of weeks ago and developed severe shin splints. I couldn't work a bag or play basketball for days. Hell, just walking hurt. Needless to say, I haven't been on the road since. My cardio has consisted of basketball and bag work, but even then my shins start hurting after a few games/rounds. Any suggestions? Thanks.

[fanman.]

Yeah i had this same problem recently. It pissed the sh!t outta me. You can get shin splints if you increase the amount of running you're doing to quickly. Best idea is to work up slowly, give your body time to adapt to the impact. Also, do reduce the shock on you're body, do one or preferably more of these things: run on grass or sand instead of concrete if possible, wear VERY supportive running shoes, and most importantly wear shock-absorbing insoles in your shoes.
For now while you've got the problem, I'd recommend resting completely from running until the shin splints heal. Until then, maintain your cardio with other stuff that doesn't hurt, or if that's not possible than use what hurts least, but don't overdo it. Apply ice and/or heat to your shins and maintain good nutrition. Also I heard that stretching the calf muscles also helps.
When healed, resume running, but take the neccessary precautions and make sure to build up slowly. The impact from running can be really good for strengthening your joints etc. but if you do too much too quickly you can do a lot of damage that can be long term or permanent.
Good luck.

[redtail]

Shoes

The proper shoes can make a big difference. Look for a store that will evaluate your stride and match the shoes.

I used a place called Fleet Feet in my area. They have several locations.

If it continues or gets worse, please consult with a Dr. There are many types of shin splints.

[g-bells]

ice them and try doing calf raises with your toes over a step and curl the toes up

[WuChi]

Well well. I know how bad these are, my friend suffers from them all them time, or use to. The term "Shin splints" is a broad one and includes many different problems. The key problem stems not from running, but from sitting down to much. The Glutenus Maximus(your bum) is usually where these stem from. The muscles in your body, act with and against each other(antagonistic), as have to be equally stretched. Have a look at some of these methods, of stetching, preventing and taping.

All stretches should be done pain-free)
a) Achilles Tendon stretches - Stand on a step with the heels over the edge. Keeping your knees straight and lower your body so the heels are below the step. Hold 10 - 20 seconds, repeat 5 times, and do 2-3 sets per day.
b) Calf stretches - Stand on a step with the heels over the edge. Squat slightly so both knees are bent and lower you body so the heels are below the step. Hold 10 - 20 seconds, repeat 5 times, and do 2-3 sets per day.
STRENGTHENING EXERCISES TO HELP PREVENT SHIN SPLINTS
a) Two-leg and one-leg heel raises - Stand on the floor, next to a table or chair for support. Rise up on the toes of both feet and hold for 2 - 5 seconds. Repeat 10 - 20 times. Do 2 - 3 sets per day and work up to 50 heel raises per set with each leg.
b) Heel walking - Walk on your heels, pulling your toes toward your shin as far as possible. Walk about 10 - 20 steps and do 2 - 3 sets per day.
c) Towel gathering exercise - Set the balls of both feet on a towel. Flex the toes to gather the towel under the feet. The heel remains in contact with the floor, and stationary. Progress to doing this exercise 10 times and add a light weight to the towel for added resistance.
d) Marble pick up - Place a marble, or wadded piece of paper, on the floor. Pick it up with your toes. Repeat 10 - 25 times.
ARCH TAPING TECHNIQUES
Athletes suffering from shin splints may benefit from taping that supports the arch. Several of these techniques are described below.
Technique # 1 - Basic Arch Support
1. Cut a piece of ½ inch felt to fit the longitudinal arch. Bevel the edges so they do not irritate the foot.
2. Have the athlete hold the foot at approximately a 45-degree angle. Place the felt on the arch between the ball of the foot and the heel. Secure the felt with pre-wrap. Starting at the ball of the foot, place strips of tape around the foot pulling lightly up on the arch.
Technique # 2 - "X" Arch Taping
1. Have the athlete hold the foot at a 90-degree angle with the toes curled slightly downward.
2. Using 1-inch tape, lightly place an anchor strip around the ball of the foot. Use five one-inch strips of tape and start each strip at the base of a different toe. Each strip of tape starts and ends at the same toe. Finish by placing strips of tape around the foot lightly pulling up on the arch.
SHIN TAPING TECHNIQUES
Athletes suffering from shin splints may also benefit from taping that pulls the muscle closer to the shins. The most common technique is described below.
Technique # 1 - Basic Shin Taping
1. Place the foot at a 45-degree angle. Starting near the ankle, place strips of tape around the lower leg. Go around the outside of the leg first and finish by pulling across the inside of the leg. The tape should be slightly taut, but not too tight.

[WuChi]

Well well. I know how bad these are, my friend suffers from them all them time, or use to. The term "Shin splints" is a broad one and includes many different problems. The key problem stems not from running, but from sitting down to much. The Glutenus Maximus(your bum) is usually where these stem from. The muscles in your body, act with and against each other(antagonistic), as have to be equally stretched. Have a look at some of these methods, of stetching, preventing and taping.

All stretches should be done pain-free)
a) Achilles Tendon stretches - Stand on a step with the heels over the edge. Keeping your knees straight and lower your body so the heels are below the step. Hold 10 - 20 seconds, repeat 5 times, and do 2-3 sets per day.
b) Calf stretches - Stand on a step with the heels over the edge. Squat slightly so both knees are bent and lower you body so the heels are below the step. Hold 10 - 20 seconds, repeat 5 times, and do 2-3 sets per day.
STRENGTHENING EXERCISES TO HELP PREVENT SHIN SPLINTS
a) Two-leg and one-leg heel raises - Stand on the floor, next to a table or chair for support. Rise up on the toes of both feet and hold for 2 - 5 seconds. Repeat 10 - 20 times. Do 2 - 3 sets per day and work up to 50 heel raises per set with each leg.
b) Heel walking - Walk on your heels, pulling your toes toward your shin as far as possible. Walk about 10 - 20 steps and do 2 - 3 sets per day.
c) Towel gathering exercise - Set the balls of both feet on a towel. Flex the toes to gather the towel under the feet. The heel remains in contact with the floor, and stationary. Progress to doing this exercise 10 times and add a light weight to the towel for added resistance.
d) Marble pick up - Place a marble, or wadded piece of paper, on the floor. Pick it up with your toes. Repeat 10 - 25 times.
ARCH TAPING TECHNIQUES
Athletes suffering from shin splints may benefit from taping that supports the arch. Several of these techniques are described below.
Technique # 1 - Basic Arch Support
1. Cut a piece of ½ inch felt to fit the longitudinal arch. Bevel the edges so they do not irritate the foot.
2. Have the athlete hold the foot at approximately a 45-degree angle. Place the felt on the arch between the ball of the foot and the heel. Secure the felt with pre-wrap. Starting at the ball of the foot, place strips of tape around the foot pulling lightly up on the arch.
Technique # 2 - "X" Arch Taping
1. Have the athlete hold the foot at a 90-degree angle with the toes curled slightly downward.
2. Using 1-inch tape, lightly place an anchor strip around the ball of the foot. Use five one-inch strips of tape and start each strip at the base of a different toe. Each strip of tape starts and ends at the same toe. Finish by placing strips of tape around the foot lightly pulling up on the arch.
SHIN TAPING TECHNIQUES
Athletes suffering from shin splints may also benefit from taping that pulls the muscle closer to the shins. The most common technique is described below.
Technique # 1 - Basic Shin Taping
1. Place the foot at a 45-degree angle. Starting near the ankle, place strips of tape around the lower leg. Go around the outside of the leg first and finish by pulling across the inside of the leg. The tape should be slightly taut, but not too tight.

[redtail]

Wu Chi said.

The term "Shin splints" is a broad one and includes many different problems.

He is correct. One of the causes might be micro fractures. Why I advocate seeking a medical professional if they do not get better....

My are caused by an underconditioned tibialis anterior coupled with VERY flat feet.

Wikipedia has a basic article: Shin Splints

[fanman.]

hey sorry to hijack the thread, but the pain from my shin splints is gone now, but the lumps in my shins are still there. What's goin on? Can i get back to running or should i wait until the lumps are gone?

[Tom Yum]

hey sorry to hijack the thread, but the pain from my shin splints is gone now, but the lumps in my shins are still there. What's goin on? Can i get back to running or should i wait until the lumps are gone?

If you want the safest answer, ask your doctor.

My shins have little knots in them but that's not just from running, but also banging the sh!t out of thai pads and bags - so I think you should be ok.

If you get the chance, stop by my running thread in the fitness section and tell us about your running routine.


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