Shin Splints and/or plantar Fasciitis questions
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2013-01-17 4:05 PM |
Regular 200 | Subject: Shin Splints and/or plantar Fasciitis questions Ok so i have a project im working on through my internship for strength and conditioning. I basically just wanted to see what you all have done/heard/had success with invloving stoping/preventing Shin Splints and/or plantar Fasciitis
Any help would be awesome. Thanks. |
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2013-01-17 5:17 PM in reply to: #4583261 |
Veteran 439 Denver area | Subject: RE: Shin Splints and/or plantar Fasciitis questions I had chronic shin splints and apparently PF (although I didn't know about it). My calf muscles would also get incredibly tight, to the point where my left foot would go numb while running from lack of circulation. As a result, I stress fractured my left heel. Lots of money spent on Dr visits and PT - it was my PT who figured out the root cause. My PF and calf were so tight it pulled my heel to the point of fracture. What am I doing differently?
I've been running 3 months and (knock on wood) no shin splits. Calves still get tight (I think from skiing, not running) but massage is doing a good job to control that. |
2013-01-17 6:49 PM in reply to: #4583261 |
Veteran 230 Broomall, PA | Subject: RE: Shin Splints and/or plantar Fasciitis questions Combination of problems here. Initially had a fasciotomy to relieve Chronic exertional compartment syndrome. The symptoms from that are all but gone and it was a tremendous success. Now I'm on to battling shin splits, particularly medial tibial. Gait analysis like the guy above showed severe over pronation, which is what caused the shin splints. I tried half a dozen shoes and nothing helped. Eventually I learned to fix the problem, not band aid it with shoes. I run with minimalist shoes, focusing on mid foot striking. Twice a day I do exercises with a theraband, flexion, abduction, addiction, etc. I ice bath up to my knees after every single run along with stretching and massage. Getting stronger and taking mileage increases extremely slowly |
2013-01-17 6:53 PM in reply to: #4583261 |
Veteran 348 Houston, TX | Subject: RE: Shin Splints and/or plantar Fasciitis questions For years, I would get horrible shin splints and then give up on running. I finally learned about proper form after starting to get them again when I tried running again last summer. For me, I was overextending and landing on my heel. I changed up my running style to land on my forefoot and have my center of gravity be over my foot. I made a lot of progress, but it wasn't until I got my Newton's that I got a lot better. Newton's will give you a painful reminder (on your heel) if you are still partially landing on your heel. Now my form is much better and I am shin splint free. |
2013-01-17 7:02 PM in reply to: #4583261 |
Member 66 Seneca, South Carolina | Subject: RE: Shin Splints and/or plantar Fasciitis questions I have had a lot of problems with shin splints and still have not found a complete solution. I heel walk to strengthen tib anterior and stand on a step and drop my heels lower than the ball of my foot for 1 to 2 minutes to get a better calf stretch. I've tried ice massage to relieve acute pain. I've used foam rollers for self massage. I've tried compression socks and neoprene sleeve but they only help a little. I'm a big guy 6 ft 240 lbs. I'm a supinator, walking and running on the outside of my feet. Also I have high arches. I'm beginning to have the beginning of shin splint pain on the treadmill now. I think I run with a mid-foot strike but may need to video my stride just to make sure. Might try some different shoes as well.
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2013-01-17 7:32 PM in reply to: #4583261 |
Expert 1375 McAllen | Subject: RE: Shin Splints and/or plantar Fasciitis questions My solution was loosening up my calf muscles. Twice a week I do a self-deep tissue massage with trigger point therapy balls and foam rolling, and haven't had splints since. |
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2013-01-18 6:26 AM in reply to: #4583261 |
Veteran 271 | Subject: RE: Shin Splints and/or plantar Fasciitis questions I have had quite a time with shin splints resulting in 2 tibial stress fractures. I have been increasing mileage shin splint free (knock on wood) recently. What has worked for me is:
I've had small bouts of plantar fasciitis but nothing debilitating. Here is what I do when I get a flare up:
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2013-01-18 6:57 AM in reply to: #4583261 |
Expert 972 Falls Church | Subject: RE: Shin Splints and/or plantar Fasciitis questions I had a nasty bout with PF a few years ago. The ultimate solution to recovery was no running for about 6 months and custom orthotics. Since then, I have ditched the orthotics. I go barefoot around the house at all times. I think my PF developed, in part, because I wore house clogs (felt wool kind) around the house all the time and my feet just got lazy and out of shape. I also do not wear any sort of flip flops. These seem to lead to PF symptoms. I have changed my running style to higher cadence as well. Now I wear minimalist shoes (Brooks PureFlow). Probably the most important --- at the first sign of PF symptoms --- I back off my running for a few days. |
2013-01-19 11:09 AM in reply to: #4583261 |
Regular 200 | Subject: RE: Shin Splints and/or plantar Fasciitis questions have you guys tried any dorsiflexion exercises? These muscles in the front of your shin are rarely strengthened and then causes the calves to over work, cramp etc.. and then causes these muscles to be strained.
grab a partner, sit on your but with knees somewhat bent, and literally have someone pull your feet towards them, focus very hard on resisting them and then when you get to the bottom, do not rest or jerk, keep pulling and then there job is to resist you while allowing you to gradually bring your foot as close to your shin as you can and do this until "failure"... it takes a lot of motivational stuff from your partner to keep you going... every rep should be at a near constant speed and start at 75% the first 2 reps and also something to pre exhaust them is a good idea |
2013-01-19 11:15 AM in reply to: #4583261 |
New user 32 Atlanta | Subject: RE: Shin Splints and/or plantar Fasciitis questions lost the shoes and lost the problems. |
2013-01-19 12:08 PM in reply to: #4583261 |
Pro 6011 Camp Hill, Pennsylvania | Subject: RE: Shin Splints and/or plantar Fasciitis questions I've had some luck with reducing and/or even eliminating shin splints in some clients by getting them to reduce their stride length and increase their cadence. Shin splints can be caused by over-striding which results in a hard heel strike in front of the center of gravity. Shortening up the stride so the foot strike occurs under the COG reduces both the tendency to dorsiflex the foot (possibly stressing the tibialis anterior) and the impact forces that can occur when combining heel striking with over striding.
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