Suffering from...Shin Splints?

  • iHavok

    Posts: 1477

    Sep 06, 2007 6:06 PM GMT
    Okay.
    I've begun to run again. I have brand new Mizuno's that I broke in by two weeks of walking, and have begun to run. It's been about three weeks now or so, and I keep encountering the same issue.
    I'm getting a pain along the bone in my calf. It's begun to affect my stride, making me take shorter and shorter strides, and i can't help but wonder if it's shin splints, or perhaps I'm just not stretching properly...
  • treader

    Posts: 238

    Sep 06, 2007 9:32 PM GMT

    Mmmm, maybe you need orthotics? See
    http://www.realjock.com/topic/7476/

    How far are you running? How often?

    Mizuno's are very good running shoes so I assume that you had someone evaluate your pronation so that you selected the right shoe for the way that you run. Yes?
  • iHavok

    Posts: 1477

    Sep 06, 2007 9:37 PM GMT
    I'm runnig about 4 miles a day four times a week. I have considered I might need orthotics, but hoping to avoid them as long as possible since they are so expensive.

    Actually I picked these out myself based on how they felt on my foot. Nike's didn't provide enough support, so I turned to other options provided by Sports Authority.

    Who should I look to for the evaluation you recommend?
  • iHavok

    Posts: 1477

    Sep 06, 2007 9:40 PM GMT
    Okay, Thanks Treader, your link supplied an quick obvious answer for me.

    When I began visiting my chiropractor he informed me my left leg is a quarter of an inch shorter than my right one, because my vertibrea are fused to my spine. I have some herniated discs which compound this discrepancy?

    Either way, It's clear I need to go see a professional for advice, as well as orthotics. blech!

    Thanks!
  • treader

    Posts: 238

    Sep 06, 2007 10:16 PM GMT

    Glad to help out. Definitely schedule an appointment with podiatrist asap. You shouldn't be running without orthotics. Yeah, they're not cheap but you need them. Best of luck.
  • UStriathlete

    Posts: 320

    Sep 07, 2007 12:57 AM GMT
    briain......4mi at 4x a week is TOO much for non runner to start out.

    shin splints are definitely an overuse injury in your case. and a little structual with your spine. activeimprints.com are awesome for orthotics.

    just a suggestion.

    jog 5mins, walk 1min x2

    wk1 mon-wed- fri, wk2 mon-wed- fri-sun wk3 mon- wed-fri-sat.

    of course only do this if you are pain free.
    and see if that makes a difference. it is better to build on frequence than duration. short steps are a good thing.

    get the chi running dvd or book.
  • iHavok

    Posts: 1477

    Sep 07, 2007 1:15 AM GMT
    well i chose them distance thru trial.
    I'd run as far as I could, walk off the loss of breath, then return to running, until I doing more walking than running, and according to the mile markers I went about 4 miles.
    I will consult a podiatrist, and look into that book.

    Until then i guess it's back to the elliptical for me...
  • Posted by a hidden member.
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    Sep 07, 2007 1:15 AM GMT
    try riding a bike...you may not have the pain of shin spints...which if I recall isnt a bone issue at all...but a ligament issue.
  • Posted by a hidden member.
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    Sep 07, 2007 2:24 AM GMT
    i have the same problem...

    asics definitely make great shoes especially for those of us with shin splints. i would recommend either the Nimbus or Kayano models.

    also potassium helps as well, so i usually try and eat one banana a day.

    try to run on grass as much as possible to ease the pounding on pavement.

    hoep this helps!
  • Posted by a hidden member.
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    Sep 07, 2007 2:32 AM GMT
    Also make sure that you warm up your shins. After you've done some warm up distance, stand and raise one foot, and draw the alphabet with your toe. Repeat with the other foot. This will put it through a full range of motion, and you'll get enough of a work through that you should be okay for the rest of your run/walk that you'll do.

    It could also be that you are landing too hard on your heel. This can cause some stress in your shins.
  • Posted by a hidden member.
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    Sep 07, 2007 10:57 AM GMT
    From WebMD.com

    Shin Splints (Medial Tibial Stress Syndrome)
    Many athletes get shin splints at one time or another. Whether you jog daily or just had to sprint to catch a bus one day, you may have shin splints when you feel throbbing and aching in your shins. While they often heal on their own, severe shin splints can ruin your game.

    Shin splints aren’t really a single medical condition. Instead, they’re just a symptom of an underlying problem. They might be caused by:

    Irritated and swollen muscles, often caused by overuse.
    Stress fractures, which are tiny, hairline breaks in the lower leg bones.
    Overpronation or ''flat feet" -- when the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons.
    Shin splints are very common. They’re the cause of 13% of all running injuries. Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt. Shin splints are also common in dancers.

    What Do Shin Splints Feel Like?
    Shin splints cause dull, aching pain in the front of the lower leg. Some people feel it only during exercise; others, when they’ve stopped exercising. Sometimes, the pain is constant.

    Depending on the exact cause, the pain may be located along the side of the shinbone or in the muscles. The area may be painful to the touch. Swollen muscles can sometimes irritate the nerves in the feet, causing them to feel weak or numb.

    To diagnose shin splints, your doctor will give you a thorough physical exam. He or she may want to see you run to look for problems. You may also need X-rays or bone scans to look for fractures. Other tests are sometimes necessary.

    What’s the Treatment for Shin Splints?
    Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:


    Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain is gone.
    Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.
    Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
    Range of motion exercises, if your doctor recommends them.
    Physical therapy to strengthen the muscles in your shins.

    In rare cases, surgery is needed for severe stress fractures and other problems that can cause shin splints.

    When Will I Feel Better?
    There’s no way to say exactly when your shin splints will go away. It depends on what’s causing them. People also heal at different rates.

    The most important thing is not to rush back into your sport. If you start exercising before you’re healed, you hurt yourself permanently.

    While you heal, you could take up a new activity that won’t aggravate your shin splints. For instance, runners might try swimming.

    Your leg is fully healed when:


    Your injured leg is as flexible as your other leg.
    Your injured leg feels as strong as your other leg.
    Your can jog, sprint and jump without pain.


    How Can I Prevent Shin Splints?
    To prevent shin splints, you should

    Always wear shoes with good support and padding.
    Warm up before working out, making sure to stretch the muscles in your legs.
    Stop working out as soon as you feel pain in your shins.
    Don’t run or play on hard surfaces like concrete.
  • Posted by a hidden member.
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    Sep 07, 2007 3:56 PM GMT
    ARGH!! I have shin splints right now and they are a bitch!

    Lots of good advice on here- I think I'm going to get some new running shoes since the ones I have now are really OLD.

    I have a question, though... do shin splints come back once you re-start your routine, or are they just a one-time deal?
  • Posted by a hidden member.
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    Sep 07, 2007 5:35 PM GMT
    Sucks but they can come back over and over and over....
  • Posted by a hidden member.
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    Sep 07, 2007 6:42 PM GMT
    About half of the competitive runners I know, me included, ended up needing podiatrist-designed orthotics to mitigate biomechanical issues...in my case, a very slight leg length discrepancy that only emerged as problematic after years of running. Such an issue will make you feel that your jarring, and that you might also have the sensation of joints being wrenched over time. The orthotics are designed to give you a neutral foot plant.
  • HotCoach

    Posts: 247

    Sep 07, 2007 7:26 PM GMT
    I've been a daily (well almost daily) runner since 1965. Got shin splints early on. Switched to running the stadium steps. Helped enormously. Then bought really good shoes (wasn't so easy then) and finally got orthodics. Now I include 2 days a week running in the deep end of my clubs pool. Totally stress free. But I've been lucky too. 42 yrs!
  • HotCoach

    Posts: 247

    Sep 07, 2007 8:46 PM GMT
    I've been a daily (well almost daily) runner since 1965. Got shin splints early on. Switched to running the stadium steps. Helped enormously. Then bought really good shoes (wasn't so easy then) and finally got orthodics. Now I include 2 days a week running in the deep end of my clubs pool. Totally stress free. But I've been lucky too. 42 yrs!
  • Posted by a hidden member.
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    Sep 08, 2007 7:46 AM GMT
    I've found that not tying my shoes too tight makes the shin splints go away.
  • Posted by a hidden member.
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    Oct 13, 2008 12:44 AM GMT
    I noticed today I had shin splints running on a treadmill. I too suffer from being a shorty on my left side and I do wear an lift in my shoe. I also have some awesome Mizuno's that already have about 300 walking miles on them. The pain went away after a walking a few minutes and then after I continued my run I noticed no pain. Would this be due in part because I didn't stretch prior to my run?
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    Mar 18, 2009 11:59 PM GMT
    I didn't want to start YET another topic on shin splints, so I'll just ask my question here. I've started feeling pain that I could only guess would be shin splints. I've been following the Strength Foundation Workout here on RJ and am in Week 11. Now, remember, I'm the guy that walks 25 minutes to work every morning, then walks 25 minutes back home at the end of the day. I wanted to included as much cardio as I could to lose weight, so again I've been following the plan practically to the letter. Being relatively newly single has helped alot as I can focus on what I want to do.

    However, with the walking I do, do I really need that much cardio? My shins are killing me. The sad part of it is my body has reached a point that when I do walk, I have the urge to run...something I haven't had in a very long time. Yesterday, I did finally give in to the urge to run for the last 1/2 mile home and it felt great. Until today and my left shin is screaming!! Any suggestion? Should I fall back to doing Cardio every other day? help icon_confused.gif
  • Posted by a hidden member.
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    Mar 21, 2009 11:42 PM GMT
    Here are a few comments from Medicinenet.com

    A primary culprit causing shin splints is a sudden increase in distance or intensity of a workout schedule. This increase in muscle work can be associated with inflammation of the lower leg muscles, those muscles used in lifting the foot (the motion during which the foot pivots toward the tibia). Such a situation can be aggravated by a tendency to pronate the foot (roll it excessively inward onto the arch). Similarly, a tight Achilles tendon or weak ankle muscles are also often implicated in the development of shin splints.

    Pain in the lower leg might be shin splints but is could be other problems which only a physician can differentiate. I'm not a doctor so this is not medical advice.

    Here are the symptoms.

    Shin splints cause pain in the front of the outer leg below the knee. The pain of shin splints is characteristically located on the outer edge of the mid region of the leg next to the shin bone (tibia). An area of discomfort measuring 4-6 inches (10-15 cm) in length is frequently present. Pain is often noted at the early portion of the workout, then lessens only to reappear near the end of the training session. Shin splint discomfort is often described as dull at first. However, with continuing trauma, the pain can become so extreme as to cause the athlete to stop workouts altogether.

    Here is one approach to therapy:
    A. Workouts such as stationary bicycling or pool running: These will allow maintenance of cardiovascular fitness.
    B. Icing reduces inflammation.
    C. Anti-inflammatory medications, such as ibuprofen (Advil/Motrin); naproxen (Aleve/Naprosyn), are also a central part of rehabilitation.
    D. A 4-inch wide Ace bandage wrapped around the region also helps reduce discomfort.
    E. Calf and anterior (front of) leg stretching and strengthening addresses the biomechanical problems discussed above and reduce pain.
    F. Pay careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In selected cases, shoe inserts (orthotics) may be necessary.
    G. Stretching and strengthening exercises are done twice a day.
    H. Run only when symptoms have generally resolved (often about two weeks) and with several restrictions:
    - A level and soft terrain is best.
    - Distance is limited to 50% of that tolerated preinjury.
    - Intensity (pace) is similarly cut by one half.
    - Over a three-six week period, a gradual increase in distance is allowed.
    - Only then can a gradual increase in pace be attempted.

    Remember shin splints are an overuse injury. They won't go away without multiple treatment avenues AND changes in training.
  • cbrett

    Posts: 609

    Mar 21, 2009 11:52 PM GMT
    hi try taping your toes leaving a gap between the tape so start the tape between the big toe and the next toe leaving a small gap go right around the foot do it tight this help me with my shine splits hope you understand what im saying lol
  • MikemikeMike

    Posts: 6932

    Mar 25, 2009 5:31 AM GMT
    I wouldn't wear those mizunos again. I only wear New Balance for running.