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Shin Splints

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marti

Registered User
I got a shin splint in my right leg after 10 weeks of running. I'm really pissed off right now because I worked up very gradually and did everything I could to not get injured. I'm am sure that I am not the only one here who as gone through a setback in their training so I won't bitch too much. I was wondering if there where any resident experts on shin splints out there? I have had it for just over two weeks now and was wondering what I could do, if anything, to speed up the recovery process. Also, when will I know when it's time to get back out and pound the grinder some more? Thanks -Marti
 

Gatordev

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When I ran track in high school, I got them. The solution I was told (and found successful) was to walk around on your heels when you could. Basically, balancing on your heel of your shoe. That coupled w/ flexing your ankle a lot, really helped. They went a way in a couple of weeks.
 

Goliath112

Registered User
hey man I have had shin splints too. the only road to recovery is to lay off it for about 2 weeks. The 1st week off work on other stuff like pushups and situps. the next week go swimming or do the cross trainong machine at the gym. I know you did everything to prevent it but How old are your shoes? and maybe try some arch support insoles. Do you run on a track? (slow down on the curve sections) Concrete? Asphalt? Clay? try to run on the softest surface possible. clay/dirt tracks are good but watch the curves on the end of the tracks. DO NOT RUN DOWNHILL. about pounding the grinder I had a real bad case of shin splints on my left leg and it knocked my out of training for 2 months. Let the muscles heal. they are slighltly ripped around you inner shin bone. I know it is frustrating (I held off on my application for that time due to not being able to run the prt)
ten weeks of running sees like sufficent time but, remember if you weren't a steady runner before no matter what you do, you still can hurt yourself intially. But after the healing period of 2 maybe 3 weeks you will be stronger there. remember not to go pounding the grinder real hard right after but gradually move up agian. My shin splint hurt so bad that I could not run, swim, or treadmill. I got a 11:45 on the run cause of it.

have I got a long way to run...
 

O-man

Registered User
I had them about three years ago- I hear (and dont remember how well it worked for me) that Motrin IB taken all day helps- b/c it is an anti-inflamitory(SP-I know). Just Keep running, if all else fails, they Will go away on there own when you build you legs/shins up more. I dont know of anyone who never got rid of them. Ooh Rah- LCpl O-man USMCR
 

woodcliff77

Registered User
I tended to get shin splints in the first 2-3 weeks that I started back running again. One way to get by that, is not to stop running. But you have to go through the initial pain of dealing with them, and I did a few things. Definitly stretch them before and after by sitting on the ground, legs straight out, and having someone pull on your toes, while you keep your toes pointing straight up. Stretch your calfs out really good, by putting your toes on a curb and doing pulses up and down, about 30 reps. Angle your feet inside and outside, doing some more reps. I also liked to go running on soft grass, barefoot. It looks goofy, but it feels good, just don't go out for distance. After a workout, then ice them by placing a bag of ice on the affected area, or stick your whole leg in an ice bucket.
 

Goliath112

Registered User
guys listen up. shin splints are caused be physical damage to your lower leg muscles. Running through the pain is an idioitic wives tale trick. the thing is the pain tends to stop after you get warmed up but, the damage keeps occurring. If you have them bad enough were they really bother you (not mild cases described by these two) then running thru the pain will probably lead you to a stress fracture or maybe a bad tear. Woodcliff you are describing pain that is associated with mild shin splints. they come in various degrees from mild discomfort that goes away with warming up to severe pain or or a possible differetial diagnosis of a stress fracture. Marti since we are all in disagreement maybe you should see an orthopedic doctor or physical therapist. But if it hurts when you run. DON'T RUN ON IT. as this leads to more pain for people with real problems with them. another thing. a case where only one leg is injured suggests that you have somekind of imbalance in your leg. (one leg stronger than the other, or one is taller, you tend to roll one foot in different directions) anyway I had one shin splint in my left leg. and it was a BEEACTCH. they did a bone scan on me to make sure it wasn't a stress fracture. I was out for a month. What I should've done is stopped running when I started to hurt. but I took the wives tale advice and ran through the pain.

have I got a long way to run...
 

kraemer77

Registered User
If you are drinking alot Coke, Diet Coke, or other caffienated drinks the phosphurus in these drinks can block the full absorption of calcium in the body. Calcium is good for strong bones as we all know but you might want to also trying taking a good multivitamin and calcium supplement and stay hydrated...that's before and after your runs. And as everyone else has recommended--stretch, especially the leg over leg stretch where you bend over and touch your toes, alternating each leg. You also may want to do tibia lifts in the gym--you put your foot into a little lift and raise the foot upward. This strengthens tibialis anterior muscle that runs the length of the tibia. Other calf exercises can also help, such as calf raises--standing and seated. Advice from those who have lugged a ruck.

Kraemer77
 

Hartman

Registered User
marti-
I saw an orthopedic surgeon today regarding a problem I'm having with shin splints. Mine aren't very bad, but they always seem to come back even after taking a 2-3 month break from running. The doc rambled off about a dozen conditions that can cause your shins to hurt in conjunction with running. He's sending me in for a bone scan next week which will identify any stress fractures if I have them (I'm praying that I don't). I've been doing some reading on this subject recently, and personally, I feel like I've just got a muscular problem, but we'll soon find out. There's some good info. on 'RunnersWorld.com' if you want to learn more about shin splints. Just do a search and you'll find some articles. Good luck, man!
 

marti

Registered User
I would like to thank everyone for their 2 cents worth. The wealth of knowledge contained in this forum alone is enough to make me cry. Just kidding, I really do appreciate the advice.
 

tron tech two

Registered User
That tapping the toes stuff really works, I'm a true believer of that it helped me out. Tapping helps to develop the shin muscle, and it becomes stronger. Also, ice before & after you run.
 
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