Arrrrghhh how do I get rid of shin splints?

[Arkitech]

Well I went for my first run/walk excursion today. I think I did fairly well, I ran for about 45 seconds to a minute at a pace better than a fast jog. Then I would walk for a couple of minutes and back to running again. I did that for about a mile, then I did another mile at a fast walk. Unfortunately I played basketball yesterday and I think the run today put to much stress on my legs as I have a mild case of shin splints. I've had much worse splints so today is'nt really that bad, but I want to learn how to avoid them in the future. Especially considering starting tomorrow I plan on running everyday until Tuesday which is when I switch back to cycling. So what can I do to ease the pain and prevent shin splints from returning?

 

[Nocturnal]

I think you should just rest them, that's about all you can do. I don't think there is any type of medication that will make them go away.

Maybe Advil might help.

 

[Tdawg951]

you can ice them, and do some exercises with your calves. THe best solution is to just keep going, and forget about the pain. Eventually it will go away (if it doesnt, ie lasts for more than a month, you shoudl probably get it checked)

 

[slpaulson]

There isn't much you can do.
I had them one year when I was in track really bad.
I tried shoe inserts the next year and I didn't get them, so they may have helped.

 

[LongCoolMother]

not much you can do. just keep on training, but dont over train. they will go away after a while. its just that your leg muscles are too weak right now. run for a bit more and STRETCH.

you can also try running on softer surfaces (dirt, grass, gravel) if you're running on concrete. concrete is the worst surface you can run on. and see if your shoes fit your foot motion.

oh, and you can try taping, but i wouldnt recommend it, it often makes your leg dependent on it.

 

[Arkitech]

Originally posted by: Tdawg951
you can ice them, and do some exercises with your calves. THe best solution is to just keep going, and forget about the pain. Eventually it will go away (if it doesnt, ie lasts for more than a month, you shoudl probably get it checked)

I think I'm making improvements, when I first started playing bball if I played 30 minutes for 2 days in a row I would get them really bad. Now I can for at least a couple hours on back to back days and even though there is some pain its not nearly as bad as before.

 

[Sluggo]

Read up

 

[bubbasmith99]

cut off your legs

 

[conjur]

Shoes....get shoes designed for running and add some shock absorbing inserts.

And, as mentioned here...STRETCH...plenty of stretching! And be sure you run heel-to-toe...don't come down flat-footed and just leg your legs come forward naturally...don't lift your feet.

 

[FoBoT]

chain saw will work (see bubbasmith99's post above)

 

[Haller]

ice them and wrap them up
I would consider getting some New Balance running shoes...they're great as far as support for athletic stuff like running is concerned

 

[AndrewR]

Originally posted by: Tdawg951
you can ice them, and do some exercises with your calves. THe best solution is to just keep going, and forget about the pain. Eventually it will go away (if it doesnt, ie lasts for more than a month, you shoudl probably get it checked)

No offense to you personally, but that's the WORST advice you could give someone suffering from shin splints. As someone who used to have a chronic problem with them because of bad arches (better now, read below), I know that the only way to heal them is to rest them. Prevention is key. Once you have them, however, you need to stay off of them until they are better as it will only get progressively worse regardless of how gingerly you treat them. "Walking it off" is not an option as the pain will only reach debilitating levels (been there, done that). Take some Advil or other NSAID which will reduce the swelling if used consistently over a period of time. Use ice, too.

The best thing you can do is check your shoes. Look for ones with very good arch support and stick with the brands that might be more expensive but seem to be favored by runners: Brooks, Asics, New Balance, and Saucony (I've used those and they work, depending on the model shoe -- there may be others). I tend to spend at least $70 or so on new running shoes, and the rule of thumb I have heard is that they'll last about 400 miles or so. I tend to replace mine every year unless I run outdoors often then I'll replace them every six months. It can be expensive, but you're talking long term health of your lower legs.

Now, all that being said, if you haven't been running much or are just simply out of shape, make sure you aren't confusing muscle soreness with shin splints. Shin splint pain can occur either on the front of the shin on the outside portion or on the inside rear just above the ankle (read that link from Sluggo -- good stuff on there). I've had both, and the second tends to be worse and last longer. Stretching does help, but don't stretch when cold as it can be worse and CAUSE injury. I usually workout in warm conditions so I rarely stretch, but that's just me.

Get some rest!

 

[Binar]

you need some rest that's all

 

[vegetation]

There's a theory that shin splints form because your muscles are too weak, so they get fatigued sooner and as a result, your bones get the full impact of each stroke of your run. If you've mostly been a couch potato your life (no offense), then I suggest you work on a gradual exercise plan instead of going crazy.

 

[Arkitech]

Thanks for the suggestions guys, from what I've read I think my problem might be due to muscle weakness. I have'nt really pushed myself like this in a long time so I guess its going to take awhile to get myself back up to par. I guess I'll have to run every other day opposed to going every day. At least this means I'll get plenty of good cycling in along with my running.