Shin Splints

Forum guidelines BT super discount
General Discussion Triathlon Talk » Shin Splints Rss Feed  
Moderators: k9car363, alicefoeller Reply
2015-10-23 11:00 AM

User image

Regular
549
50025
Subject: Shin Splints
Training for Philadelphia HM and have given myself a wicked case of SS. I ramped up too quickly after being sick for 10 days and now paying the price. will using the eliptical or something like that going to stress this like running? What can I do to keep training without causing more pain?

2015-10-23 11:24 AM
in reply to: hessma

User image

Master
2429
200010010010010025
Falls Church, Virginia
Subject: RE: Shin Splints
There's someone at my pool who does aqua running with one of those floaty belts. She does it because she's recovering from a stress fracture in her foot, but it is apparently great at keeping up fitness through injury.
2015-10-23 11:24 AM
in reply to: hessma

User image

New user
1351
10001001001002525
Austin, Texas
Subject: RE: Shin Splints

My coach in high school had me do an exercise where you lift your toes and walk on your heels until it burns all over. Do you have high arches? I ask because that was the biggest offender for me. I put arch supports in my shoes and the pain went away really quickly.

2015-10-23 11:29 AM
in reply to: trijamie

User image


1731
100050010010025
Denver, Colorado
Subject: RE: Shin Splints
Originally posted by trijamie

My coach in high school had me do an exercise where you lift your toes and walk on your heels until it burns all over. Do you have high arches? I ask because that was the biggest offender for me. I put arch supports in my shoes and the pain went away really quickly.




That was my problem too. And inserts/arch supports helped me immediately.
Mary
2015-10-23 11:38 AM
in reply to: #5148562

User image


19

Subject: RE: Shin Splints
Kinesiology taping really helped me deal with my shin splints several years ago before a HM. It had gotten so bad I was considering not even doing the race at all. Went to the expo and got taped up for free. It was a minor miracle -- ran the race pain free. After the race, started applying it myself while continuing to run.
2015-10-23 4:20 PM
in reply to: 5Books

User image

Regular
549
50025
Subject: RE: Shin Splints
Originally posted by 5Books

Kinesiology taping really helped me deal with my shin splints several years ago before a HM. It had gotten so bad I was considering not even doing the race at all. Went to the expo and got taped up for free. It was a minor miracle -- ran the race pain free. After the race, started applying it myself while continuing to run.


Good to hear that. have tape at home and was going to google where to apply for shin splints.

As far as arches go, not an issue for me. This is a self inflicted wound....too much too soon. I panicked after taking 10 days off with 7 weeks of training left. Tried to make it up all at once. Lesson learned.....

2015-10-24 8:18 AM
in reply to: hessma

User image

Regular
549
50025
Subject: RE: Shin Splints
has anyone tried to use the eliptical or Arc Trainer to keep training. Worried I am just going to prolong the recovery
2015-10-24 9:19 AM
in reply to: hessma

User image


360
1001001002525
Ottawa, Ontario
Subject: RE: Shin Splints
What worked best for me has been a few days off to let things settle down, but applying tape immediately. Walking can still aggravate it so might as well have all the support you can get. A good massage therapist can help too.
2015-10-24 1:47 PM
in reply to: hessma

User image

Pro
6011
50001000
Camp Hill, Pennsylvania
Subject: RE: Shin Splints

Short term:

  1. Reduce running volume & intensity.
  2. Deep water running to maintain fitness.
  3. Get a lot of sleep and eat well (seriously).
  4. Stay off your feet as much as possible.

Long term to prevent relapses:

  1. Eliminate the actual cause - You mentioned too much too hard too soon, but look at your mechanics.  Over-striding can be a significant contributing factor.

I haven't had luck with athletes substituting the elliptical when dealing with shin splints.  Reduced training load and deep water running seem to work best.

 

2015-10-24 2:51 PM
in reply to: TriMyBest

User image

Coach
9167
5000200020001002525
Stairway to Seven
Subject: RE: Shin Splints
Originally posted by TriMyBest

Short term:

  1. Reduce running volume & intensity.
  2. Deep water running to maintain fitness.
  3. Get a lot of sleep and eat well (seriously).
  4. Stay off your feet as much as possible.

Long term to prevent relapses:

  1. Eliminate the actual cause - You mentioned too much too hard too soon, but look at your mechanics.  Over-striding can be a significant contributing factor.

I haven't had luck with athletes substituting the elliptical when dealing with shin splints.  Reduced training load and deep water running seem to work best.

 




in 100% agreement with Don on this.

Find the actual cause, commonly overstriding. Deep water running for run fitness & recovery. When the pain is gone slowly resume running by alternating with continued DWR where you'd otherwise think an easy run was in order...in otherwords, wean back off the DWR once you resume running .

You'll retain fitness, let the injury heal, hopefully get through yoru event.

I endorse K Tape as well to regain function but long term solution look for the actual cause
2015-10-24 4:59 PM
in reply to: 0

User image

Extreme Veteran
1986
1000500100100100100252525
Cypress, TX
Subject: RE: Shin Splints

In addition to over striding, I'd say the second largest factor for shin splints is the wearing the wrong kind of shoe for your body and stride.



Edited by GMAN 19030 2015-10-24 5:00 PM

New Thread
General Discussion Triathlon Talk » Shin Splints Rss Feed  
RELATED POSTS

Shin Splints

Started by Novo
Views: 1271 Posts: 11

2005-01-24 3:18 PM jtat17

Shin Splints?

Started by magi1821
Views: 1007 Posts: 9

2004-08-02 3:10 PM MJS

beginner off road tris and shin splints

Started by offrdtri
Views: 1208 Posts: 6

2004-04-09 9:17 AM MJS

shin splints

Started by beenbit
Views: 1604 Posts: 14

2004-03-15 4:11 PM MJS

Treadmill = Shin Splints

Started by Y-NOT-TRI
Views: 9676 Posts: 10

2004-01-23 11:36 AM wrybosome
RELATED ARTICLES
Stress Fracture or Shin Splint?
date : March 17, 2014
author : AMSSM
comments : 0
I have a sharp pain in my leg. I feel this throughout daily activities and while sitting at my desk as well. It has been ongoing, progressively worse, and much much more intense the past few weeks.
 
Member Case Study: Shin Splints and Compression Socks
date : September 9, 2010
author : AMSSM
comments : 1
What causes shin splints and what can I do to treat them and do compression socks work?
Member Case Study: Shin Splints?
date : August 24, 2009
author : AMSSM
comments : 0
I've rested them for 6 weeks, twice. I've had Active Release Therapy, massages, I'm doing Trigger Point, and stretching. Yet, I'm still having issues and can't get above 3 miles.
 
A Fantastic First TRI
date : October 7, 2008
author : blitzney
comments : 1
Home for the summer, lab tech college student trains and completes first triathlon!
Member Case Study: Tightness and Numbness in Anterior Left Leg
date : May 12, 2008
author : AMSSM
comments : 0
I started having trouble a couple months ago with a tightness and almost numbness in my anterior left leg and top of foot during running. It feels sort of dead.
 
First Triathlon and Shin Splints
date : November 6, 2006
author : acbadger
comments : 2
Tips for completing the run portion of your first triathlon plus exercises and stretches to possibly help your shins.
August BT Triathlon Training Chat with Coach Kevin Konczak
date : September 3, 2006
author : KevinKonczak
comments : 0
Discussions on proper tapering for a triathlon, aqua-jogging, shin splints, dismounting in T2, ITBS, and training burnout for a marathon.
 
Shin Splints - Causes and How to Prevent
date : April 3, 2005
author : Team BT
comments : 0
Shin splints occur in up to 13.1% of all runners. Sixty-percent of those presented with this complaint have errors in training.