Shin splints

[irishScott]

...fuckers. So I've been doing mostly low impact exercises for the last couple of months now with respect to the shins (all of the treadmills I used had shocks). A few days ago, I decided to hit one of the University treadmills (which has harder shocks). I felt fine during and after the run (3 miles), but the next day my shins ached with every step. Nothing debilitating or really painful, just kinda there.

Just curious, if I start some moderate high shin impact exercise (ie: more running on, say, a completely shockless treadmill), will the bone density build up to the point where I don't get shin splints? I take 1310 mg Calcium, 1000 IU Vitamin D, and 370 mg Magnesium per day in divided doses, so nutrition shouldn't be a problem...

First time I've had issues with them too. I played soccer for years with no trouble...

 

[SociallyChallenged]

The best thing you can do are preventative exercises and potentially look into new shoes (go to a place that caters to runners specifically and will note footstrike and show you a specific shoe for that). The best exercise I've done to avoid shin splits is to flex my toe as far up as I can and walk for a while. This will flex the front muscle near the shins and push the rear calf muscle back (which is what causes shin splits). Do these every day, esp if you have trouble with shin splits.

 

[irishScott]

Originally posted by: SociallyChallenged
The best thing you can do are preventative exercises and potentially look into new shoes (go to a place that caters to runners specifically and will note footstrike and show you a specific shoe for that). The best exercise I've done to avoid shin splits is to flex my toe as far up as I can and walk for a while. This will flex the front muscle near the shins and push the rear calf muscle back (which is what causes shin splits). Do these every day, esp if you have trouble with shin splits.

Ah... so the problems muscular as opposed to bone density? Makes sense, though I though I read it was the latter somewhere...

In any case, if it's just a sore muscle, then can't I build it up?

 

[DAPUNISHER]

Some good info and advice here

 

[SociallyChallenged]

Originally posted by: irishScott

Originally posted by: SociallyChallenged
The best thing you can do are preventative exercises and potentially look into new shoes (go to a place that caters to runners specifically and will note footstrike and show you a specific shoe for that). The best exercise I've done to avoid shin splits is to flex my toe as far up as I can and walk for a while. This will flex the front muscle near the shins and push the rear calf muscle back (which is what causes shin splits). Do these every day, esp if you have trouble with shin splits.

Ah... so the problems muscular as opposed to bone density? Makes sense, though I though I read it was the latter somewhere...

In any case, if it's just a sore muscle, then can't I build it up?

I believe there are several possible reasons, but in my experience, it has always involved too much growth of the back calf muscle, which starts pushing some different things around the front away from the bone. Obviously, that's not optimal so it hurts like crazy. Read the article DAPUNISHER posted though - it looks like it has some good info. When I had them, I would take an ibuprofen before I went to bed to help with swelling and iced it after I ran. I had to go through a full track season with them my senior year, so you learn to deal with them with too much ice and too much ibuprofen :X

 

[GoatMonkey]

I get shin splints when running on a treadmill also. One thing you could be doing as you run, you may be using too long of a stride. This will stress the muscle on the front of your shin on impact more than a shorter stride. I think that was my main problem.

Also, work on strengthening that muscle on the front of your leg. The motion you want is kind of the opposite of a calf raise. The hard part is finding a way that you can do that with some kind of resistance.

 

[CycloWizard]

I've had shin splints several different times over the past 12 years or so. It's definitely muscle-based. I've talked to a few physicians and running experts and it seems that there are a few things that can contribute extra stresses on the muscle/bones resulting in inflammation.

1. Poor running form.
2. Shoddy equipment.
3. Training surface.
4. Training regimen.

From my personal experience, the only thing that seems to affect it for me is #2. I ran track in high school for three years with all sorts of workouts on asphalt, concrete, dirt, rubber tracks, and indoor tracks and never had a problem. Then I switched from Asics to Nike and I couldn't even walk anymore after practice was over because the shin splints were so bad. New Balance or Asics seem to work for me, but what will work for you could vary depending on your running form.

 

[ric1287]

cured my horrific shin splints caused by my fatness with some nice shoe insoles + theraband exercises.

 

[paulxcook]

My wife has painfully raised arches in her feet. This has nothing to do with shin splints, but it does have to do with getting the right shoes for your body. We went to a runner's shoe store where they had her walk and run on a treadmill at different speeds and recorded her stride from multiple angles on video, analyzed it, and showed her which shoes would best help her arches. It helped her out a lot, so it might be worth it to you to go to such a store like SC suggested and have them do the same.

 

[zerocool1]

i'm having issues with shin splints right now. so i'm looking for relief.

 

[RichardE]

Same, oh it hurts >_<

 

[SociallyChallenged]

You guys need to actively counter the shin splints. However, your normal physical activity will probably have to stop for the time being. Ice them every day, 15 min on, 15 min off, 15 min on, 15 min off. Take ibuprofen before you go to bed. Wrap them with something. You can find "shin splint braces" at some places that will put beneficial pressure on them, helping to correct the muscle imbalance. Lastly, try to keep your lower leg elevated above your heart. These are the ways of R.I.C.E. which is essentially the only way to get rid of them. Do not try to push through them because they won't get better that way. Also, you can try to do some strengthening exercises by cocking your toe up hard, relaxing, and continuing to do that for like 20 reps of 3 sets if it doesn't hurt too bad. Once again, DO NOT try to push through them. You don't know how many people I've seen try to keep running with them, only to be out for a significant amount of time in the future because of them.

 

[zerocool1]

Originally posted by: SociallyChallenged
You guys need to actively counter the shin splints. However, your normal physical activity will probably have to stop for the time being. Ice them every day, 15 min on, 15 min off, 15 min on, 15 min off. Take ibuprofen before you go to bed. Wrap them with something. You can find "shin splint braces" at some places that will put beneficial pressure on them, helping to correct the muscle imbalance. Lastly, try to keep your lower leg elevated above your heart. These are the ways of R.I.C.E. which is essentially the only way to get rid of them. Do not try to push through them because they won't get better that way. Also, you can try to do some strengthening exercises by cocking your toe up hard, relaxing, and continuing to do that for like 20 reps of 3 sets if it doesn't hurt too bad. Once again, DO NOT try to push through them. You don't know how many people I've seen try to keep running with them, only to be out for a significant amount of time in the future because of them.

please explain the strengthening exercises. i'm taking a few days break and a few days cross training so that i can give my body some rest and let the swelling go down with the shin splints. my friend was actually telling me that i should use heat to help out. he read an article with runner's world or runner's magazine that talked about it.

 

[SociallyChallenged]

Originally posted by: zerocool1

Originally posted by: SociallyChallenged
You guys need to actively counter the shin splints. However, your normal physical activity will probably have to stop for the time being. Ice them every day, 15 min on, 15 min off, 15 min on, 15 min off. Take ibuprofen before you go to bed. Wrap them with something. You can find "shin splint braces" at some places that will put beneficial pressure on them, helping to correct the muscle imbalance. Lastly, try to keep your lower leg elevated above your heart. These are the ways of R.I.C.E. which is essentially the only way to get rid of them. Do not try to push through them because they won't get better that way. Also, you can try to do some strengthening exercises by cocking your toe up hard, relaxing, and continuing to do that for like 20 reps of 3 sets if it doesn't hurt too bad. Once again, DO NOT try to push through them. You don't know how many people I've seen try to keep running with them, only to be out for a significant amount of time in the future because of them.

please explain the strengthening exercises. i'm taking a few days break and a few days cross training so that i can give my body some rest and let the swelling go down with the shin splints. my friend was actually telling me that i should use heat to help out. he read an article with runner's world or runner's magazine that talked about it.

A simple exercise that brings back the toe toward your shin so you flex the muscle in front of/on top of your shin. Do those if you can.

Also, DO NOT HEAT IT. As a natural biological principle, you heat things that are tense and you ice things that are swollen. If you heat it, it's going to get more swollen, retain more fluid, which will potentially hinder the healing process. With shin splints, it is always ice. I don't care what magazines say. Magazine articles are often times unresearched (or has little research that is statistically insignificant) or incorrect. I'm not saying Runners Magazine or Runner's World does this, but I like to use what has been proving to work time after time in all settings of swelling and pain. Ice it.

 

[DAPUNISHER]

You may want to try Capsaicin Cream

I don't know why I didn't think of it before. I used to use it when I was Gung-ho MTBing and riding ludicrous numbers of miles on tough single-track a week. I did get the burning sensation, and it would last a good 1/2 hour, but when it was over my muscle pain and soreness was significantly reduced. I haven't used it in years, probably because the burning was like aversion therapy for me.

 

[brikis98]

one exercise that helped me was basically a seated calf raise except in reverse. that is, instead of having your toes on the platform and raising your heel to move the weight, put your heel on the platform and raise your toes. this should work the muscles in the front of your ankle rather than the back. not all calf raise machines are ideal for this (depends on the shape of the platform) but this is the kind of exercise you should be going for.

i had shin splints for a while and a combination of rest (during which i did cardio with less impact, like biking, rowing, ellipticals), strength training and time made them go away.

 

[gramboh]

I used to get shin splints even after a ~3km run. I found the following to be factors:

1) Shoes/orthotics. I was using cheap generic running shoes (Adidas or Nike low end). I went to a podiatrist and had my foot/stride analyzed and bought a pair of athletic orthotic inserts. I then went to a running store, more analysis and ended up with New Balance shoes. Never run in crappy shoes.

2) General fitness. I was fat and out of shape when I started. My muscles/ligaments were tight and not used to the shock of running, this was probably a huge factor.

3) Warmup/stretching. Every time I do physical activity I now do an active warmup and static stretching after, focused mostly on my legs. Before I just did static stretching on my quads. Focus on your hip flexors, hamstrings and IT band (I use a foam roller), those I found to impact shin splints the most.

I don't run that much as I don't enjoy it, but I did complete a half marathon 2 weeks ago with zero shin splint pain (my knees were sore as well for about 36 hours though!).

 

[GarfieldtheCat]

I get mild shin splints every once in a while, especially if I take a couple weeks of running. Some things to do are;

1. Walk ~1/4 mile before starting your run. This will let everything warm up and loosen up before your running. Also walk ~1/4 mile after you are done, to cool down.

2. Exercise the front of your shin.....what I do is get a 5 or 10lb dumbbell (or whatever weight works for you), take two nylon straps (or even regular belts) and put the dumbbell inside both. So the dumbbell should be horizontal, being held on either end (just before the end weights) by the closed belt/strap. Hold the top end of the straps together, and put the dumbbell on the top of your foot, right past the toes. (Do this sitting, with your foot not on the ground). Now lift up your foot, using the straps just to keep the dumbbell on your foot without falling off. Do 20-30reps on each foot a couple of times. You don't need a lot of weight, even 5lbs will do it.

I do this at home whenever I feel my shins are getting tight after running, and it seems to work.

 

[zerocool1]

Originally posted by: SociallyChallenged

Originally posted by: zerocool1

Originally posted by: SociallyChallenged
You guys need to actively counter the shin splints. However, your normal physical activity will probably have to stop for the time being. Ice them every day, 15 min on, 15 min off, 15 min on, 15 min off. Take ibuprofen before you go to bed. Wrap them with something. You can find "shin splint braces" at some places that will put beneficial pressure on them, helping to correct the muscle imbalance. Lastly, try to keep your lower leg elevated above your heart. These are the ways of R.I.C.E. which is essentially the only way to get rid of them. Do not try to push through them because they won't get better that way. Also, you can try to do some strengthening exercises by cocking your toe up hard, relaxing, and continuing to do that for like 20 reps of 3 sets if it doesn't hurt too bad. Once again, DO NOT try to push through them. You don't know how many people I've seen try to keep running with them, only to be out for a significant amount of time in the future because of them.

please explain the strengthening exercises. i'm taking a few days break and a few days cross training so that i can give my body some rest and let the swelling go down with the shin splints. my friend was actually telling me that i should use heat to help out. he read an article with runner's world or runner's magazine that talked about it.

A simple exercise that brings back the toe toward your shin so you flex the muscle in front of/on top of your shin. Do those if you can.

Also, DO NOT HEAT IT. As a natural biological principle, you heat things that are tense and you ice things that are swollen. If you heat it, it's going to get more swollen, retain more fluid, which will potentially hinder the healing process. With shin splints, it is always ice. I don't care what magazines say. Magazine articles are often times unresearched (or has little research that is statistically insignificant) or incorrect. I'm not saying Runners Magazine or Runner's World does this, but I like to use what has been proving to work time after time in all settings of swelling and pain. Ice it.

that's what i thought you meant. i'm gonna start up running again. anyone know a place to run in woodland hills (near la), i'm in town for the next month.

 

[zerocool1]

found a pretty good article.
Shin Splint prevention exercises

 

[saechaka]

Originally posted by: zerocool1
found a pretty good article.
Shin Splint prevention exercises

good article. i actually enjoy running in my cheap no cushion chuck impersonation shoes more than running shoes nowadays. i really had to focus on my foot strength. seems those kenyans were onto something. i actually ended my treadmill runs by leaving it at 5mph and using very short steps and focused on bringing my toes up and landing and then rolling my foot to mimic the right walking motion but faster. it really worked my shins hard. i'm not sure if my form was correct but i don't have shin splints like i did in high school. i also found running w/an incline on treadmills helpful. i usually go no lower than 4% and try to hit 10-12% if possible and sustain that as long as possible from 5-6mph.

 

[zerocool1]

Originally posted by: saechaka

Originally posted by: zerocool1
found a pretty good article.
Shin Splint prevention exercises

good article. i actually enjoy running in my cheap no cushion chuck impersonation shoes more than running shoes nowadays. i really had to focus on my foot strength. seems those kenyans were onto something. i actually ended my treadmill runs by leaving it at 5mph and using very short steps and focused on bringing my toes up and landing and then rolling my foot to mimic the right walking motion but faster. it really worked my shins hard. i'm not sure if my form was correct but i don't have shin splints like i did in high school. i also found running w/an incline on treadmills helpful. i usually go no lower than 4% and try to hit 10-12% if possible and sustain that as long as possible from 5-6mph.

I'm gonna try that tonight.