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Well I've gotten them twice in a period of about a year and a half. What can I do to prevent these or make them heal faster? It seems like as soon as I really get into my hiking/running they come back. I run trails on a mountain. Very frustrating because I really love running the trails.
Work your posterior muscles. Make sure you have proper running shoes. Stretch properly. Don't overtrain.
The last one is probably the most important one. That's why I don't run all year round, but take a break during winter. But yeah I hear you, nothing beats the feeling of trail running...!
foal roll the front of your lower legs
i read somewhere that heel striking is a big contributor of shin splints, try focusing more on landing on the balls of your feet maybe? not sure if this is legit though worth a try or doing research i guess
[QUOTE=TygaTyga;1018808433]i read somewhere that heel striking is a big contributor of shin splints, try focusing more on landing on the balls of your feet maybe? not sure if this is legit though worth a try or doing research i guess[/QUOTE]'
I completely agree with this. I used to run with a heel-strike form and would get terrible shin splints, but had no idea I was doing anything wrong because that's how I always ran. I would highly recommend reading the book "Born to Run" by Chris McDougall. Completely changed the way I run, and I haven't had shin splints it close to two years. It takes a while to adjust, and your calves take a serious beating for a couple weeks, but its worth it to be free of shin splints and run in a much more efficient and healthy manner.
Make sure you have a good pair of running shoes that aren't worn out (<500 miles)
Make sure you're running correctly. Try running on the mid of your foot, and don't stomp (Usually this happens if someone overstrides)
Strengthen the muscles by doing toe lifts, toe tapping, and heel walking. Do this every day.
Follow the above steps and I can guarantee you will never get shin splints ever.
THANK YOU ALL! This has really helped. Rep points added. :D
[QUOTE=Ggrodgers;1018786343]Work your posterior muscles. Make sure you have proper running shoes. Stretch properly. Don't overtrain.
The last one is probably the most important one. That's why I don't run all year round, but take a break during winter. But yeah I hear you, nothing beats the feeling of trail running...![/QUOTE]
Overtraining I tend to do. I do stretch, and have good shoes. These splints are making me take long breaks. However, the overtraining part you are probably right.
[QUOTE=ByronKelly;1018796463]foal roll the front of your lower legs[/QUOTE]
What is foal roll?
[QUOTE=TygaTyga;1018808433]i read somewhere that heel striking is a big contributor of shin splints, try focusing more on landing on the balls of your feet maybe? not sure if this is legit though worth a try or doing research i guess[/QUOTE]
This may be apart of the problem.
[QUOTE=alucidinterval;1019004083]'
I completely agree with this. I used to run with a heel-strike form and would get terrible shin splints, but had no idea I was doing anything wrong because that's how I always ran. I would highly recommend reading the book "Born to Run" by Chris McDougall. Completely changed the way I run, and I haven't had shin splints it close to two years. It takes a while to adjust, and your calves take a serious beating for a couple weeks, but its worth it to be free of shin splints and run in a much more efficient and healthy manner.[/QUOTE]
Glad someone with experience with this chimed in because I feel lost. I'm going to study into this heel strike thing. I think it may be the issue. I have heel spurs also.
[QUOTE=hulkweazel;1019123113]Make sure you have a good pair of running shoes that aren't worn out (<500 miles)
Make sure you're running correctly. Try running on the mid of your foot, and don't stomp (Usually this happens if someone overstrides)
Strengthen the muscles by doing toe lifts, toe tapping, and heel walking. Do this every day.
Follow the above steps and I can guarantee you will never get shin splints ever.[/QUOTE]
Good advise, will take.
Research in somthing called barefoot running, it's meant to help you overcome horrible run form, like the heel landing which creates big impacts on your ankle's and shins. It teaches you to run on your middle of your foot rather than the heel.
It's recommended by a lot of people that running on your feet is almost like learning to run all over again, so you should start at short distances.
It's usually just overtraining. I always get it when I'm marathon training.
Rest is the best solution, but that's no help when you're training for a race and need to put the miles in.
Have you tried RICE - rest, ice, compression, elevation?
I find cold baths work wonders, plus massaging the lower leg can reduce inflammation.
I would avoid experimenting with different running styles if you're training for a race - best to save this for afterwards, since he risk of injury is high.
[QUOTE=repsandsets;1020199413]It's usually just overtraining. I always get it when I'm marathon training.
Rest is the best solution, but that's no help when you're training for a race and need to put the miles in.
Have you tried RICE - rest, ice, compression, elevation?
I find cold baths work wonders, plus massaging the lower leg can reduce inflammation.
I would avoid experimenting with different running styles if you're training for a race - best to save this for afterwards, since he risk of injury is high.[/QUOTE]
Some good advice but it is probation the heel striking bare foot running is known for being good reason being you don't tend to heel strike when Bare foot but you do when you wear shoes, it's known shoes can wreck the flexibility of tendons and they alter running patterns so it is probably the case however like you said if you are training for a marathon better off doing this later
[QUOTE=Jasonw1178;1019927393]THANK YOU ALL! This has really helped. Rep points added. :D
Overtraining I tend to do. I do stretch, and have good shoes. These splints are making me take long breaks. However, the overtraining part you are probably right.
What is foal roll?
This may be apart of the problem.
Glad someone with experience with this chimed in because I feel lost. I'm going to study into this heel strike thing. I think it may be the issue. I have heel spurs also.
Good advise, will take.[/QUOTE]
I think he meant foam roll?
I picked them up last season. Combination of change in football boots (lack of arch support) and an increase in bodyweight seemed to put a lot of stress on the lower legs. Short of resting them completely for 1-2 months, you'll need to control the injury:
Get appropriate footwear.
You must be diligent in warming up the calf region before exercise. Focus in particular on the lower calf into the Achilles region.
Post exercise ice baths are very effective, but you also want to compress the affected area. Fill a foam cup with water and place it in the freezer. Use the frozen cup to firmly roll up and down the shin. Ice & compression in one.
Honestly, unless you are competing and need to back up week after week, I would just rest and eliminate the problem rather than try and keep it at bay.
I ended up with Shin Splints as I was training for my first 5k. I went outside and ran all the time and it killed me.
*Ended up finding out my arch type and buying GOOD shoes to support them.
*Stopped running as much and am doing Insanity in replacement of running on certain days. Basement is carpeted so there's much less impact as opposed to running on the concrete in my neighborhood.
*stretch after running
*I end up working out my shins: take 15lbs, attach them around a forearm exerciser rope, put heel on safety rack, wrap rope around toe of shoe and dangle the weights and use heel as pivot to lift them up with your shins.
So far I haven't got them but I haven't increased my running as much. I'll be doing it little by little to make sure they don't back!
foam roll & do "toe ups" bring them up as high as you can with your heel on the ground and repeat, do it till it burns, each leg. It works like magic after a week
I have no experience with shin splints. However, I have recently come across these two articles that may help.
[url]http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise[/url]
[url]http://www.reddit.com/r/running/comments/y7l3f/the_ultimate_guide_to_shin_splints/[/url]
[QUOTE=TygaTyga;1018808433]i read somewhere that heel striking is a big contributor of shin splints, try focusing more on landing on the balls of your feet maybe? not sure if this is legit though worth a try or doing research i guess[/QUOTE]
I got my shin splints from running on the balls of my feet. My PT told me to try hitting midfoot.