Shin Splints: What are they? What can be done? etc etc...

[raezer00]

What are shin splints? How do you get them? How serious are they? What can you do about them?

I started running a week and a half ago. I know, roughly, what shin splints are. Right now my shoes aren't great and I've been running about five miles a day on the sidewalk :D I don't think not running on pavement/concrete is an option.

Any help would be greatly appreciated.



Also, I did a search, I know lots of people have asked about this. However, reading those posts I wasn't really finding the answers I'm looking for.

[wolfbaden6]

The easiest way to explain it is by saying shin splints is when the muscles on the front of your shin begin to separate from the shin bone. If you just started running a lot recently, shin splints should be expected. You might want to lower the amount you run and run on something like sand, dirt, or a track. If you want to treat them, just relax a bit with the running and ice your shins daily. They should go away within a week.

[raezer00]

If you just started running a lot recently, shin splints should be expected. You might want to lower the amount you run and run on something like sand, dirt, or a track.

Are you saying that if I run shorter distances for a few weeks I can avoid getting shin splints? Since I did just start running a lot recently.

[aznefxSteveo]

The best thing to do after you run is get ice on your shins and stretch your calves out (google shin splint stretches). You can also take a small dixie cup, fill it up with water, freeze it, peel half the cup back and sort of do an ice message on your shin - its kinda painful at first, but it makes them feel a whole lot better.

Other things you can do is while your sitting at your desk or on a couch or w/e is to tap 1 foot on the ground repeatedly for like a minute then switch feet. You'll get this really tight feeling in your shins but its good for them, helps to strengthen a little.

Now I have a couple questions for you.
1. What type of shoes are you wearing when you run?
2. Do you have any orthopedic issues that could attribute to your shin splints (i.e. flat feet)
3. If so, do you wear orthotics/ have adequate arch support, stability, and cushion in your shoes to minimize the impact of running each time your foot strikes the ground..
4. What type of surfaces are you running on?
5. Do you do calf exercises/stretch after every time you run?


What I would do for right now is try some of the things I mentioned in the beginning and then maybe change up the surfaces your running on. If your running on a road, try a track or run in the grass. The main idea here is we want to minimize that shock that causes that pain in your shin when you run by having a more cushioned running surface. You could also try doing the elliptical or even bike/swim for cardio if your shin problem persists.

Let me know if I can do anything to help...

Steveo

[raezer00]

The best thing to do after you run is get ice on your shins and stretch your calves out (google shin splint stretches). You can also take a small dixie cup, fill it up with water, freeze it, peel half the cup back and sort of do an ice message on your shin - its kinda painful at first, but it makes them feel a whole lot better.

Other things you can do is while your sitting at your desk or on a couch or w/e is to tap 1 foot on the ground repeatedly for like a minute then switch feet. You'll get this really tight feeling in your shins but its good for them, helps to strengthen a little.

Now I have a couple questions for you.
1. What type of shoes are you wearing when you run?
2. Do you have any orthopedic issues that could attribute to your shin splints (i.e. flat feet)
3. If so, do you wear orthotics/ have adequate arch support, stability, and cushion in your shoes to minimize the impact of running each time your foot strikes the ground..
4. What type of surfaces are you running on?
5. Do you do calf exercises/stretch after every time you run?


What I would do for right now is try some of the things I mentioned in the beginning and then maybe change up the surfaces your running on. If your running on a road, try a track or run in the grass. The main idea here is we want to minimize that shock that causes that pain in your shin when you run by having a more cushioned running surface. You could also try doing the elliptical or even bike/swim for cardio if your shin problem persists.

Let me know if I can do anything to help...

Steveo

1. What type of shoes are you wearing when you run?

I don't have good shoes right now. I'm running in cheap ones. I'll get some decent ones in a couple of weeks at most.

2. Do you have any orthopedic issues that could attribute to your shin splints (i.e. flat feet)

I don't think so. I have an arch in my foot that looks relatively normal.

3. If so, do you wear orthotics/ have adequate arch support, stability, and cushion in your shoes to minimize the impact of running each time your foot strikes the ground..

4. What type of surfaces are you running on?

Pavement. I am kind of preparing to join the military where you run on nothing but pavement and you don't have a choice. Mind you they probably give you proper footwear so it isn't as much an issue. This is why I've chosen to train, soley on pavement.

5. Do you do calf exercises/stretch after every time you run?

No, never


I've taken a break from running for a few days, to give my shins a rest. I also will try and get some proper footwear, sooner rather than later. I'm going to be keeping my eyes and ears peeled for a good shoe sale :) hopefully that will help with everything.

One of my questions to you, though, after a few "months of running"/"dozen runs", will my shins start to build up a sort of natural resistance to shin splints, improving my ability to run on pavement.

This is my new journal if you'd like to take a look it outlines the distances I've been running. forum.bodybuilding.com/showthread.php?t=117161031

Thanks, I await your guidance :P