Shin Splints

[coolfreitas]

They're basically owning me right now. Hard to do track/agilities for football. What do I do to get rid of em and prevent it in the future? Repz

[xJay9]

rest, ice, run in a pool if you can, takes the pressure off the shins, also insoles in shoes will help

[The_Animal91]

The best thing is to rest. Shin splits usually occur because of weak calfs. Before every and after workout make sure you stretch your calves propely. You should also look up some calf exercises.

Once your shin splits have healed up, I suggest you do alot of jump rope workout. It's a fantastic workout for the legs and your calfs will get might strong.

Now to quote the most awesome man in the world, Ronnie Coleman "Ain't nothing to it but to do it".

[if3ii]

Not calves at all. Shin splits are caused by an imbalance between the calves which are naturally stronger and the muscle running down the front of the outer shin. Do some toe raises and make sure you train in proper shoes after some rest. Next time search, this subject has been discussed to death.

[BBar68]

Shin splints are terrible. I had them all throughout high school when playing sports and occasionally they flare up now and again.

My advice is the same as the others. REST and ICE.

Don't work you're legs, don't run. Switch between ice and Mineral Ice/Icy Hot.

They take forever to go away. You just be patient.

[Da-Risin-Smoke]

Walk on your heels.

[coolfreitas]

Thanks for the replies. I know this is a commonly discussed topic, but I'd like to see if there's anything I haven't tried.

Unfortunately I can't take time off running haha, I'm in track/football agilities 4 days a week. Then walk around for work on weekends. I try to rest em as much as I can. I started rolling/massaging with tennis balls as well. And my coach talked to me about the foot strengthening exercises. (dorsiflex/toe curl) This sound solid?

thx again!

[Unrated336]

One leg hops for about 40 yards a couple times a week. Havent had shin splints since I did that.

[if3ii]

Yeah I had them in candidate school and couldn't take time off running either. I took a tube sock and filled it with weight (quarters, washers, w/e) and tied the top in a knot. Place the sock between your big and index toe (knot keeps it from slipping through) and just do raises until the front of your outer shin burns like ****. I would personally advise against massaging although I've heard mixed results.

[pcproffy]

You have no quick fix. Ice/Heat/Ice and ibuprofen. Orthotics to support your feet may help (over the counter ones are just as effective for most people). Compression socks to reduce the muscle bounce could give some relief. Limit your hard workouts to 2 days a week and focus on skills for other days. Doing full workouts just to complete the practices is only going to exacerbate the problem and hurt your performance.

I never got shin splints until I started college track where we did lots of running on a harder indoor track with tight curves. I was also told to strengthen the anterior tibialis but I found nothing could help mid season. 800mg of ibuprofen before practice wasn't even close to cutting it.

[dparm99]

One leg hops for about 40 yards a couple times a week. Havent had shin splints since I did that.

Sounds like a great way to make them worse!

[dparm99]

Ice/Heat/Ice and ibuprofen.

Heat is actually bad for them. Also taking anti inflammatories might make them feel better at the time but they actually slow down the healing process.

[dparm99]

Walk on your heels.

No! You want to walk on your toes not heels.

[pcproffy]

Heat is actually bad for them. Also taking anti inflammatories might make them feel better at the time but they actually slow down the healing process.

My trainers in college suggested alternating ice/heat/ice 10 mins each after workout, and advocated moist heat prior to workout.

But in general I found it all to be ineffective at handling the demands in season.

[coolfreitas]

holy mixed results

@dparm

what do you suggest then?

thx!

[dparm99]

holy mixed results

@dparm

what do you suggest then?

thx!

Mate I went to a podiatrist about mine last week & I'm going back next week to get a full biomechanical analysis & then I'll be getting custom orthotics made up. I'll let you know if they fix mine.
I've got a thread in the powerlifting section called "shin splints" I've explained some things about my shin splints in there, you might want to check it out.
I've seen a couple of different physios about them in the past but they weren't able to fix them long term.
Hope this helps.

[OutsideLINEback]

Not calves at all. Shin splits are caused by an imbalance between the calves which are naturally stronger and the muscle running down the front of the outer shin. Do some toe raises and make sure you train in proper shoes after some rest. Next time search, this subject has been discussed to death.

x2!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

stretch calf's/ strengthen front of shin!!!!!!!!!!!!

[coolfreitas]

thanks/10!

[1211]

the soreness in the muscle down the anterior lateral side of the shin is not classed as "shin splints". Typically it is associated with Tibialis anter over working against a tight posterior compartment. Think of the much smaller tibialis anterior working constntly against soleus and gastroc to dorsiflex the foot. Stretch strengthen and massage both anterior and posterior muscles, especially the calves. Massaging the muscle on the front of your shin will help the shin pain in the early stages, as it is most likely a compartment syndrome.

Tradition shin splints occur on the distal 2/3 of the MEDIAL tibia. There are many opinions as to what causes this pain. but the most current proven etiology of "shin splints" aka medial tibial stress syndrome, is the bending of the tibia caused by a narrower base of gait when running aka running varus. The second most recognised theory is that the calf is working overtime pulling at the attachment of the bone. this has some merit and it is always beneficial to strengthen and stretch your calves.

Reduce your activity, RICE and take NSAIDs. Allow your bone and muscles to adapt to your new workload - this is the key with all overuse injuries. Also some varus wedges (these can be used in addition to orthotics or by themselves) in your shoes to match/ minimize the running varus, is also advised. So are motion control or stability running shoes.

www.podiatry-arena.com for more answers by people who know what they are talking about researchers, biomechanists podiatrists etc

ps I am one of the above, but i will not class this as clinical advice for legal reasons

[1211]

with the exception of mayb jumping sports, running sports will be the only way you can get shin splints. if you arent running in some way i am 99.95% sure you don't have shin splints/ MTSS

[dparm99]

with the exception of mayb jumping sports, running sports will be the only way you can get shin splints. if you arent running in some way i am 99.95% sure you don't have shin splints/ MTSS

I got mine from strongman yoke walks, so not quite running...

[1211]

I got mine from strongman yoke walks, so not quite running...

.05% rule ...describe the location?

[dparm99]

.05% rule ...describe the location?

More on the inside of the shins. I went to a good podiatrist the other day & they diagnosed me with MTSS & said I was very close to having stress fractures.

[Da-Risin-Smoke]

No! You want to walk on your toes not heels.

I'm curious, why not?

My track coach told me to do it.

[fourseven]

I used to have shin splints from wearing shoes a little too big, you might want to check that as well. I fixed mine up by doing toe-tappers during class. All you do is tap your foot as many times as you can in a minute, then do the other foot for 3 sets. Your foot doesn't need to touch the floor just stop before if you don't want to annoy everyone around you!

[sailingpece]

you DON'T have to stop playing, but follow a protocol that is geared towards relieving pain and reducing inflammation, you should improve or at least feel relief for the rest of the season.

Before practice:
- Make sure you warm up THOROUGHLY
- Do some dynamic stretching and move through all your joints(ankle, knee, hip, and shoulder circles)
- Do some activation drills to get your anterior leg muscles fired up( heel walks, toe walks, in and out, lunges, dorsi and plantiflexion)

After Practice:
- Jog around to warm down flushing out lactic acid and bringing the blood back to your heart.
- Rehydrate and refuel
- STRETCH, make sure your not in a hurry when you do this.
- Cold shower might help control inflammation. But if your not comfortable, regular shower will do.

Throughout the day
- RICE(rest ice compress elevate)
- Ibuprofen 3x200mg 2-3 times a day
- Ice every 2-3 hours if possible
- Sleep with your legs elevated above shoulder level, use a pillow or something similar.
- Wrapping can help with the inflammation during exercise.

Good luck and hope you feel better.

[OSUtri]

They're basically owning me right now. Hard to do track/agilities for football. What do I do to get rid of em and prevent it in the future? Repz

There are a couple of causes. Number one imo(this is my opinion not necessarily everones) would consist of poor running form. what i mean by this is over striding and heel striking. In a sport like football you need to focus on striking on your mid or forefoot and striking behind your center of gravity. this should activate more of the calf and less of this shin and make you run faster. Kind of confusing... let me know if you have more questions on this topic

Another potential cause is too little base meaning you need to build up more slowly in running.

A third cause would be that youre in the wrong kind of shoes.

Hope that helps.

[coolfreitas]

you DON'T have to stop playing, but follow a protocol that is geared towards relieving pain and reducing inflammation, you should improve or at least feel relief for the rest of the season.

Before practice:
- Make sure you warm up THOROUGHLY
- Do some dynamic stretching and move through all your joints(ankle, knee, hip, and shoulder circles)
- Do some activation drills to get your anterior leg muscles fired up( heel walks, toe walks, in and out, lunges, dorsi and plantiflexion)

After Practice:
- Jog around to warm down flushing out lactic acid and bringing the blood back to your heart.
- Rehydrate and refuel
- STRETCH, make sure your not in a hurry when you do this.
- Cold shower might help control inflammation. But if your not comfortable, regular shower will do.

Throughout the day
- RICE(rest ice compress elevate)
- Ibuprofen 3x200mg 2-3 times a day
- Ice every 2-3 hours if possible
- Sleep with your legs elevated above shoulder level, use a pillow or something similar.
- Wrapping can help with the inflammation during exercise.

Good luck and hope you feel better.

Thanks man, you brought up a lot of points I didn't think of here.

Currently I think I warm up pretty well, I RICE, and that type of stuff. Some things I need to improve on definitely tho are the post workout part of it. (MORE ICING, stretching, rolling, and the like)

Also, with the ibuprofen, you recommend this on a daily basis? I've also read a lot about ibuprofen hindering muscle hypertrophy because of the decrease of red blood cells. Is this not something I should worry about?

There are a couple of causes. Number one imo(this is my opinion not necessarily everones) would consist of poor running form. what i mean by this is over striding and heel striking. In a sport like football you need to focus on striking on your mid or forefoot and striking behind your center of gravity. this should activate more of the calf and less of this shin and make you run faster. Kind of confusing... let me know if you have more questions on this topic

Another potential cause is too little base meaning you need to build up more slowly in running.

A third cause would be that youre in the wrong kind of shoes.

Hope that helps.

Thank you too. I understand what you're saying, I think it might be a mix of the shoes and the aborption of my feet. I get the shin splints a lot now with agilities (plyo work and foot drills, so it might not be the running form)

Probably, we go right to it. I still try to warmup as much as I can


Thanks for the posts everyone!

[Afatsum]

lol i think i have the same problem. cuz wen im doing agility with u its really hard with size 7 shoes when ur foot size is 9.5. it puts a lot of pressure on my bones hence y i get them inflated. take of my shoes toes are all blue, and the top one half of the nail is gone.

[vancity2010]

Hey man, I've had the same issue for awhile. I only thought the shin splints developed from "overuse" of my shins through running etc, but after the splints kept coming back I knew it had to be something else. The resting technique of R.I.C.E can only go so far because it may or may not solve the main reason why the shin splints developed in the first place.
What I can recommend is this:
-Visit a physiotherapist, he can determine if there is any problems with the alignment of your feet/lower leg muscles. He will give many recommendations of what you specifically need to do.(orthortics, stretches, streghthening etc.) Not all physiotherapists are qualified to perform IMS (Intramuscular Stimulation), but it is a breakthrough in dealing with chronic pain. IMS was developed in Vancouver, B.C. by a physiotherapist, and not sure if this treatment has reached Illinois yet.
-After seeing the physio, visit a speciality shoe store, where they can recommend the best shoe for you (after doing several tests such as seeing how your foot lands when running)
-Invest in shin/calf ''compression sleeves'', only to be used when doing activity such as running/excessive walking. Not to be used for many hours on end because it can disrupt blood supply.

If the shin splints developed through overuse, R.I.C.E might easily be the solution to fix the problem. If not, then hopefully what I have written above will help. Get better soon