Shin Splints

  • Posted by a hidden member.
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    Mar 04, 2013 4:05 AM GMT
    What's your fix for them? I've been a 'victim' of these guys all my life pretty much. They come and go though. I took a while off from running and as of late have returned. Typically I either just power through them or take some ibuprofen before a run. I ice them only when it's really bad.


    Any other tips or tricks to help these things go away!?

    Thanks in advance =P
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    Mar 04, 2013 1:34 PM GMT
    Calf-raises will help to strengthen the muscles around the shin, as well as squats on a box that declines from toes to the heels..

    Taking it easy for a bit while you strengthen the supporting muscles.. too icon_smile.gif

    Good luck!
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    Mar 05, 2013 12:03 AM GMT
    stretch. It's also how you run, smaller stride won't give you hyperextention of the calf muscles that will bring it on.
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    Mar 10, 2013 7:13 PM GMT
    I have never had shin splints but I am led to believe reverse smith machine raises are the exercise to strengthen the muscle, this is done similar to a normal calf raise but it is your heel that is on the step and your toes that go up and down.
  • Whipmagic

    Posts: 1481

    Mar 10, 2013 7:28 PM GMT
    I had them only once, and it was very painful. It was the result of my form breaking down during a crossfit workout that involved a lot of push presses with a heavy bar. When I got tired, I put too much weight on the balls of my feet instead of pushing through the heels.It took me a lot of ice, ibuprofen and two weeks of taking it slowly to get over this. And, let's just say I ahve learned my lesson.
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    Mar 11, 2013 2:17 AM GMT
    Could be anything.. wrong shoes, poor running form, weak muscles, or any combination of them.

    Are you wearing running shoes or cross trainers?
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    Mar 11, 2013 2:18 AM GMT
    Also try not to run on hard surfaces. Stick to grass
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    Mar 11, 2013 2:27 AM GMT
    xrichx saidCould be anything.. wrong shoes, poor running form, weak muscles, or any combination of them.

    Are you wearing running shoes or cross trainers?


    Currently running is new Asics Gel-Neo33, ridiculously light.

    My splints come in waves....i'll get them for a few weeks/months then I wont get them for years.
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    Mar 11, 2013 2:27 AM GMT
    bus9ja2d saidI have never had shin splints but I am led to believe reverse smith machine raises are the exercise to strengthen the muscle, this is done similar to a normal calf raise but it is your heel that is on the step and your toes that go up and down.


    Ah yes, I will work on that. I've been doing a few other things to strengthen my legs/calves and such as of late. And I can tell a difference already.

    but in the meantime...ice shall be my friend lol
  • MikemikeMike

    Posts: 6932

    Mar 15, 2013 10:56 AM GMT
    I never really believed in this reflexology BS, but I had bad shin splints about 8 yrs ago. They lasted for weeks. I read a book on resetting the knee. Google it. I will try to explain what it said. Place right hand over top of right knee. Your thumb index finger and you middle and ring finger form a tripod. Your index finger should touch the top of your knee cap. Squeeze for 20 seconds then release. Immediately find the soft tissue in the front of your knee right below ur knee cap. Apply pressure for 7 seconds with middle and ring finger. Then release. Lastly raise your leg and drive your heel on the ground with a slam. I felt immediate relief. Repeat on left knee. Good luck.
    I have never had them since.icon_idea.gif
  • mynyun

    Posts: 1346

    Mar 15, 2013 11:40 AM GMT
    hottieaussie saidAlso try not to run on hard surfaces. Stick to grass


    This is what I've been told as well about helping joints when running. Though not easy when one is in the military and have to run. All they believe in is running on hard surfaces.
  • mybud

    Posts: 11837

    Mar 17, 2013 3:39 AM GMT
    Ice em down 3 or 4 times a day...I used to suffer from splints a lot...This guy told me of this exercise...with your big toe write out the ABC's...the movement helps heal them....It worked for me...Good Luck.
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    Mar 26, 2013 4:10 AM GMT
    Hm... Well, a little background first on what exactly shin splints are. I'll try to keep it short. Officially called 'chronic exertional compartment syndrome". The symptoms you feel are caused by increased pressure in the muscles and compartments (sheaths of muscles wrapped in connective tissue called fascia) of the lower leg. Usually, increased pressure in these compartments is normal, but in shin splints, pressure remains high and impedes blood flow. This causes cramping. Then there's this whole crap about interstitial fluid, Myofibrillar proteins, etc. Basically, if you just power through them all the time, you could cause tissue necrosis (death). Another theory is that the fascia does not accommodate well, so that causes pain, especially with hypertrophy of the muscles. Another is that repetitive exertion to the weakened muscles causes them to pull away from the bone, causing pain and inflammation (yeah. nobody is sure).

    But some biomechanical causes include: leg length discrepancy, over-pronating, running on cambered roads, constant running on hard surfaces, poor shoe support, weakness of ankle or hip muscles, poor running technique, or lack of flexibility in calves.

    If pain is on the inside: pain is from muscles that oppose pronation (flattening of your arch).

    If on outside: muscles of anterior tib/extensor digitorum working too much, usually from over-long strides, or running hills.

    If you overpronate, those Asics Gel-Neo33s won't cut it. You have to get stability shoes, until you're legs are strong enough to run in those kinds of shoes.

    Avoid concrete surface running, stretch those calves if they're tight, strengthen those muscles around the leg (dorsiflexion and plantar flexion exercises) and the muscles that support running and regular walking mechanics like the hip muscles, and make sure your running form is good (do you run long distance, short distance, sprints?).

    Well, that was short. lol. but yeah, these are buggers when you have them. I couldn't walk normally when I had these. I waddled more than actually walked.