Shin Splints

ibuprofen, compression socks.  

You a new runner or been running previously?  You don't have logs and don't give much history...makes it tough to give advice.

There are a couple things that present like shin splints but are more serious...stress fractures and chronic compartment syndrome come to mind.  Been to the Doctor yet?

You said you've been stretching your calves, but how flexible are they (and your ankles)?  It's taken me 6 months to return to running after having shin splint and PF issues.  My calf flexibility has taken a LONG time and a lot of foam roller hours to come around.

Jim

I had really bad splints, went to the sports shop, bought compression sleeves. The first time out the calves seized due to the tightness, second time out was pain free. Have not had a problem since.

Not a new runner. Completed up to and including 1/2 marry.

Was out of action for a while because of surgery but came back and ran fine for several months. During those months I ran with a compression tight cwx? I think.

I will be going out tomorrow for a run and hoping for the best. First I have to find some compressin sleeves.

I was having pretty bad shin splints for a while.  I discovered I seemed to get them when I would run down hills with sloppy form.    Now when running down hill,  I make sure to actively toe off...almost like I'm "flicking" my toes backwards at the back of each stride.  It was a self discovery and is not based on anything I've read...it just seemed to ease the pain and now my shin spints have gotten better in spite of doing some easy running on them before they were completely healed.  This worked for me but you might have a completely different cure.   I wish you the best. Shin splints suck.

Ok I need help please!!!

Still took more time off...came back with shin sleeves and only jogged at 10min/mile for 3miles on treadmill 2 times and 3 days apart, and the splints have come back strong.

Any more ideas, home remedies, exercises, stretches anything. I am going away soon and will have no cycling to be able to do and no treadmill so I need to run

something that helps after a run, get those small paper cups. fill them up and freeze them. After the are frozen tear half the cup away and rub that ice on your shins.

Sorry to hear that you have shin splints.  They're horrible.  I had them for the longest time.  Here's what you do:

You get shin splint because the muscle responsible for the pain actually becomes separated from the bone.  The solution is to strengthen that muscle.  Here are the exercises you should do:

Every other day sit down at a chair with a towel and with your shoes off.  Place the towel on the ground and put the toes of one foot on the towel.  Now lift the towel up and pull your toes toward your body.  You want to RESIST this movement with your foot.  Do it until the muscle gets tired, then stop, rest, and go again.  Do it for both feet.

Another thing you should do it toe walk and heel walk.  For heel walking you want to keep your TOES from touching the ground while you walk.  Longer strides are better, but only go as far as you can go without pain.  Basically, you walk on the balls of your feet and resist the front of your foot from touching the ground.  Walk until the muscle you normally associate with your shin splints starts to feel weak then stop.  Walk normally to recover and go again.  I don't have shin splints anymore but I still 4 sets of these once a week after a run.

Toe walking is exactly how it sounds.  Walk while on your tip toes.

Yes, you will feel silly doing them, but rest assured that anyone who recognizes what you're doing find nothing silly about running with shin splints.

Never, ever ignore your shin splints to keep running because this will make them worse, prolong your recovery, and result in a lot of frustration.  Distinguish between tightness and pain.  Tight is okay, but I would stop running for a moment, warm up a little more, before hitting the pavement any harder.  Always stretch after your run.

IF YOUR SHINS ACTUALLY START TO HURT STOP IMMEDIATELY AND PUT ICE ON YOUR SHINS AND REST.

I know how frustrating it is to have to stop running because your shins, but the truth is you're only as strong as your weakest muscle.  Let it recover and strengthen it and you'll be a lot happier, trust me.

Oh, more stuff:

Run on treadmill and shock absorbent material for a while to build up your strength.  I'm not a big fan of treadmills - you're not displacing air and the treadmill "runs" for you a little, but any running is better than no running at all, right?

Edited by Johners 2009-09-15 11:10 AM

thanks for the info it is greatly appreciated