Shin Splints

[Ironlife]

Hey guys,

I think recently i have developed shin splints due to my demanding physical training with football season now in full swing.
I train 3 times a week and then game day plus weights and heaps of running..

I have done a bit of research into this but i fail to find any treatment other than ice.. Any tips guys? because its starting to interfere with my performance on the field.

[anonymous]

Shin splints usually happen if you run on different surfaces. So if you are running on concrete and then grass, limit running on concrete and it should get better along with ice.

What I do when I get them sometimes is, try pulling the muscle away from the bone just a little, you will feel a little pain when you push, but then just leave it for a few days and ice and you should be fine. And obviously stretch really well if you aren't already

[Reach_Yeah]

There's no real treatment for shin splints. Its inflammation which stops the oxygen getting to the muscles which in time will slowly kill them off, so rest is really the best and only treatment. Ice can help a little too, but if shin splints flare up then the best advice is to rest to you recover fully.

Improving balance can help in prevention of shin splints. Try standing on one foot with your eyes closed and also rolling from the back of your heel to the tip of your toes on each foot. They should help your balance improve over time.

Also, as BoGii suggested, try and avoid running on hard surfaces such as concrete as much as possible. Softer surfaces such as grass are much kinder on your shins.

Mine got so bad that I've replaced running with other cardio such as cycling and swimming. I know that might not be possible for your sports training, but maybe replacing a little running with either might be worth at least considering.

[marblehead]

The treatment for shin splints is rest. Depending upon severity it is often necessary to completely stop running for a period of time. Generally this is done until day-to-day activities are pain free. When running is resumed and this is where many injured runners make a mistake it must be significantly different from the routine that lead to the injury. The concept of relative rest employs lengthening the interval between training as well as decreasing the volume and intensity of training. One can often substitute cross-training activities (e.g., bicycling) for running to help increase the interval between running days. There should be a graded and gradual increase in run training, keeping an eye out for the return of any shin splint symptoms.

Stretching and strengthening the calf muscles can help prevent the injury from returning. However the most important preventive strategy is not to repeat the mistakes that lead to the injury. Examine all the training variables ? surface, shoes, training volume, intensity, workout type, hills, weather conditions, etc. Seek help from a qualified trainer or coach. This all takes time and effort, but it is well worth it.

Stretch both the Soleus and Gastroc

You should replace your shoes every 3-400 miles

[Ironlife]

The treatment for shin splints is rest. Depending upon severity it is often necessary to completely stop running for a period of time. Generally this is done until day-to-day activities are pain free. When running is resumed and this is where many injured runners make a mistake it must be significantly different from the routine that lead to the injury. The concept of relative rest employs lengthening the interval between training as well as decreasing the volume and intensity of training. One can often substitute cross-training activities (e.g., bicycling) for running to help increase the interval between running days. There should be a graded and gradual increase in run training, keeping an eye out for the return of any shin splint symptoms.

Stretching and strengthening the calf muscles can help prevent the injury from returning. However the most important preventive strategy is not to repeat the mistakes that lead to the injury. Examine all the training variables ? surface, shoes, training volume, intensity, workout type, hills, weather conditions, etc. Seek help from a qualified trainer or coach. This all takes time and effort, but it is well worth it.

Stretch both the Soleus and Gastroc

You should replace your shoes every 3-400 miles

wow, thanks for the detailed answer.
thanks all other posters as well for good input.

[marblehead]

wow, thanks for the detailed answer.
thanks all other posters as well for good input.

No Problem

[subpolarbear]

Shin splints are an over-use syndrome, so the easiest option is rest. There are 3 major types of shin splints.

Shin splints caused by a compartment syndrome can be cured through surgery. In that case pain is brought on by any use of your legs.

The other types of shin splints are caused by impact (i.e. foot hitting ground) Shin splints that affect your bones can cause stress fractures and should be rested and iced.

Shin splints that are muscular based should be iced and rested as well, and there are some physical therapy exercizes that can help strengthen the muscle which will also help to reduce pain. Muscular shin splints happen when the muscle gets inflamed from over-use and gets caught on your bone and tears.

People with flat feet are more prone to shin splints because the arch in your foot help relieve pressure from your shins and knees, so if you have flat feet arch supports can also help reduce pain. And make sure you wear a good running shoe, if you ask at a running store they can tell you which shoes are best for people with shin splints.

Talk to a doctor, preferably a Sports Medicine specialist, they can help determine what the cause and possible effects your shin splints may have. The best thing to do is rest and ice them.
I have shin splints as well and I cross train in other sports that don't have any impact. Swimming is a great way to keep in shape while you rest your shins. (although in the case of a compartment syndrome this will still cause pain)

[anonymous]

Nice, I actually contributed on here for once...
haha

[Creedence47]

Thanks for the standing on one foot method I can really feel that helping thanks a ton.

[Oxyuranus]

learn to run.
I'm almost positive the reason you have shin splints is because you heel-strike. you should be running on your midfoot/forefoot, as that's how we were designed to run. shoes with heels make this hard to do. most cleats have flat soles, but if yours don't i'd recommend getting rid of them. look up POSE running.

[VitaminJT]

learn to run.
I'm almost positive the reason you have shin splints is because you heel-strike. you should be running on your midfoot/forefoot, as that's how we were designed to run. shoes with heels make this hard to do. most cleats have flat soles, but if yours don't i'd recommend getting rid of them. look up POSE running.

Pronation can lead to shin spints as Tiblias Posterior gets fatigued trying to eccentrically control the medial longitudinal arch, which causes the ground reaction forces to travel up and apply stress to the tibia.