02-24-2009, 07:46 PM
So I developed shin splits like 6 months ago, I dont know why or how.... I want to do HIIT in the gym but the pain gets so bad that the muscle literally pops out after like 10 mins of running...I stopped running for like 3 months, cuz I read u should rest..I did other cardio stuff like the bikes and so on, so today I go on the treadmill and start HIIT.... 4 minutes in I feel the shin splits getting tight... I stops for a bit and proceed...and it just got worse and worse...any idea on what I should do?
02-24-2009, 07:48 PM
The immediate treatment for shin splints is rest. Running and other strenuous lower limb activities, like basketball and other sports which include flexing the muscle, should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, anti-inflammatory treatments such as icing and drugs, such as non-steroidal anti-inflammatory drugs (in particular, NSAID gel) may be suggested by a doctor or athletic trainer. Over-the-counter pain relievers can also be taken, though there is some controversy over their effectiveness. Furthermore, the lower legs may be taped to stabilize and take some load off the periosteum. Finally, using good shoes (ideally compensating for individual foot differences) is important. The shin can be trained for greater static and dynamic flexibility through adaptation, which will diminish the contracting reflex, and allow the muscles to handle the rapid stretch. The key to this is to stretch the shins regularly. However, static stretching might not be enough. To adapt a muscle to rapid, eccentric contraction, it has to acquire greater dynamic flexibility as well. One way to work on the dynamic flexibility of the anterior shin is to subject it to exaggerated stress, in a controlled way, such as walking on the heels. If the muscle is regularly subject to an even greater dynamic, eccentric contraction than during the intended exercise, it will become more capable of handling the ordinary amount of stress. Experienced long-distance runners practice controlled downhill running as a part of training, which places greater eccentric loads on the quadriceps as well as on the shins. A physical therapist, athletic trainer, or doctor should be consulted before engaging in this type of training.