Damn Shin splints!

  • Posted by a hidden member.
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    Nov 21, 2011 5:54 PM GMT
    So I started a cardio routine a couple weeks of 2 miles a day. Everything was fine, until a week in or so, I started getting pretty bad shin-splints. I've never had them this often before. I honestly don't know what could be causing them. I don't have flat feet, and I'm running properly (at least as I always have) and never had a problem with it before.

    Any advice on what I should do?/
  • Posted by a hidden member.
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    Nov 21, 2011 7:42 PM GMT
    Did you get proper running shoes, and advice on the fit from a pro? It does make a difference.
  • Posted by a hidden member.
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    Nov 21, 2011 7:43 PM GMT
    TOns of topics on this already. search the discussion boards for a plethera of suggestions.

    a few suggestions - get new shoes. ice your shins. use a foam roller on your shins. if you are running on a treadmill put the incline on 2 to 3. after a while they will go away.
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    Nov 21, 2011 7:49 PM GMT
    eChav saidSo I started a cardio routine a couple weeks of 2 miles a day. Everything was fine, until a week in or so, I started getting pretty bad shin-splints. I've never had them this often before. I honestly don't know what could be causing them. I don't have flat feet, and I'm running properly (at least as I always have) and never had a problem with it before.

    Any advice on what I should do?/


    Shin splints are usually caused by improper technique, often when the soles of your shoes are wearing out. If you find that the lateral side of your shoes (outside of your body) are wearing out, particularly at the heel, you're landing on the outside of your foot and rolling inwards...that usually causes the painful shin splints. If you go to a running specialist, they can analyze your movements, and will show you a pair of shoes that can correct it.

    Hope it helps
  • nwguy1027

    Posts: 29

    Nov 21, 2011 8:07 PM GMT
    shin splints unfortunately can be caused by a number of different things, and can be a number of different injuries. In your case, it is probably muscle fatigue from previous runs causing stress in places that aren't meant to take the load. The things people said above should help (ie, running on softer surfaces, changing your shoes, and icing), but you really shouldn't be running more than 4 or 5 days a week especially if you are just getting into it. If you really insist on doing cardio every single day, try getting on a bike a few days a week. Your muscles need the days off to recover, or the shin splints will continue. Also instead of resting ice on your shins try using an ice cup and massaging your shins with it (I know its cold but only for 3-5 minutes at a time). Good luck!
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    Nov 22, 2011 12:31 AM GMT
    The above are all good recommendations. Shin splints can also be a result of being flat-footed. See your doctor to get a podiatrist referral, if you need one. Over the counter orthotics can be beneficial, but you really should be fitted and NOT with the step-into-the-sponge type fitting. That is a cheap way of doing it and not truly accurate.

    I know, as a former runner I developed flat-feet and needed them. I was able to continue running for another 6 years before my knees said 27 years was enough.

    Good luck.
  • MikemikeMike

    Posts: 6932

    Nov 22, 2011 6:49 PM GMT
    Shin Splint help!

    I learned this from a knowledgeable physical therapist and it worked well!! With your right leg and right hand-Run your thumb on the left side of your shin past the shin bone and your pointer and middle finger down the other side past the bone apply strong pressure and rub you shin up and down. Use lotion or you will lose leg hair. He called it stripping the shin. It hurts a bit- not alot. You can do this twice a day-no more. Relief may take a few days for some right away.

    Also same hand same fingers- sit in a chair bend your knee at a right angle foot flat on the floor in running shoes. Lay your right hand on you right knee pointer finger(index finger) over your knee cap. With your thumb on the left side of your right knee at the muscle ligament and your middle finger and third finger on the right side outer tendeon squeeze hard and hold for 20 seconds, then immediately lift your right hand of and place it face down over your knee find the soft tendon right below your knee cap and push in with decent pressure for 7-8 seconds with all three fingers and hold steady pressure, then release your grip, lift your leg about 6 inches off the ground and drive your heel to the floor with force like a stomp(make sure you have a good running sneaker on.) Now walk around and the shin splint pain will dissapear. Then repeat it on the other leg. Always right hand to right knee and left hand to left knee. You will feel a noticable difference right away. He called this resetting the knee. Don't do these more than once a day.

    If you are doing this it is easier if someone reads you this while you concentrate on doing it right.

    Hope this helps
    Mike-- let me know!!!

    It really worked for me and some of my friends who are distance runners. I am not a Dr. but it did work and I trusted the PT who gave me the advice. i no longer get shin splints.


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