Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 16 of 16
  1. #1
    Manlet with Credentials Jasonw1178's Avatar
    Join Date: Dec 2012
    Stats: 5'6", 148 lbs
    Posts: 4,878
    Rep Power: 5324
    Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Jasonw1178's BodySpace
    Jasonw1178 is offline

    Damn shin splints!

    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.
    Reply With Quote

  2. #2
    Registered User Ggrodgers's Avatar
    Join Date: Dec 2012
    Stats: 6'4", 189 lbs
    Posts: 87
    Rep Power: 5
    Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500) Ggrodgers is a glorious beacon of knowledge. (+2500)
    Visit Ggrodgers's BodySpace
    Ggrodgers is offline
    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...!
    Last edited by Ggrodgers; 01-31-2013 at 12:17 PM.
    Reply With Quote

  3. #3
    Registered User ByronKelly's Avatar
    Join Date: Dec 2009
    Location: Calgary, Alberta, Canada
    Age: 27
    Stats: 6'2", 208 lbs
    Posts: 897
    Rep Power: 167
    ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000) ByronKelly has a reputation beyond repute. Second best rank possible! (+100000)
    Visit ByronKelly's BodySpace
    ByronKelly is offline
    foal roll the front of your lower legs
    Estimated 1Rep Max at ~197lbs

    Squat 330lb (1.67xBW)
    Deadlift 470lb (2.39xBW)
    Bench 260lb (1.32xBW)

    -bk
    Reply With Quote

  4. #4
    Registered User TygaTyga's Avatar
    Join Date: Jul 2011
    Age: 19
    Posts: 1,084
    Rep Power: 1460
    TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000)
    Visit TygaTyga's BodySpace
    TygaTyga is offline
    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
    ★★★ TBB Music Crew ★★★

    ☆☆☆υк ˘яєω☆☆☆
    Reply With Quote

  5. #5
    Registered User alucidinterval's Avatar
    Join Date: Feb 2007
    Location: North Carolina, United States
    Age: 23
    Stats: 5'11", 194 lbs
    Posts: 728
    BodyPoints: 3380
    Rep Power: 25
    alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000) alucidinterval is a splendid one to behold. (+10000)
    Visit alucidinterval's BodySpace
    alucidinterval is offline
    Originally Posted by TygaTyga View Post
    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
    '

    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.
    Anyone can be ripped at 160 pounds. It's not impressive, its called being skinny.
    Reply With Quote

  6. #6
    Banned hulkweazel's Avatar
    Join Date: Jan 2013
    Age: 27
    Posts: 62
    Rep Power: 0
    hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500) hulkweazel is a glorious beacon of knowledge. (+2500)
    hulkweazel is offline
    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.
    Reply With Quote

  7. #7
    Manlet with Credentials Jasonw1178's Avatar
    Join Date: Dec 2012
    Stats: 5'6", 148 lbs
    Posts: 4,878
    Rep Power: 5324
    Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000) Jasonw1178 has reached the pinnacle! Best possible rank! (+1000000)
    Visit Jasonw1178's BodySpace
    Jasonw1178 is offline
    THANK YOU ALL! This has really helped. Rep points added.


    Originally Posted by Ggrodgers View Post
    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...!
    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.

    Originally Posted by ByronKelly View Post
    foal roll the front of your lower legs
    What is foal roll?

    Originally Posted by TygaTyga View Post
    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
    This may be apart of the problem.

    Originally Posted by alucidinterval View Post
    '

    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.
    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.

    Originally Posted by hulkweazel View Post
    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.
    Good advise, will take.
    Reply With Quote

  8. #8
    Registered User DSBP's Avatar
    Join Date: Nov 2011
    Age: 22
    Posts: 433
    Rep Power: 103
    DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000) DSBP has a reputation beyond repute. Second best rank possible! (+100000)
    DSBP is offline
    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.
    Reply With Quote

  9. #9
    Registered User repsandsets's Avatar
    Join Date: Nov 2012
    Age: 43
    Stats: 5'11", 168 lbs
    Posts: 421
    Rep Power: 294
    repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000) repsandsets has a reputation beyond repute. Second best rank possible! (+100000)
    Visit repsandsets's BodySpace
    repsandsets is offline
    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.
    Change what you do and you'll change who you are.
    Reply With Quote

  10. #10
    Registered User TygaTyga's Avatar
    Join Date: Jul 2011
    Age: 19
    Posts: 1,084
    Rep Power: 1460
    TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000) TygaTyga has reached the pinnacle! Best possible rank! (+1000000)
    Visit TygaTyga's BodySpace
    TygaTyga is offline
    Originally Posted by repsandsets View Post
    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.
    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
    ★★★ TBB Music Crew ★★★

    ☆☆☆υк ˘яєω☆☆☆
    Reply With Quote

  11. #11
    Registered User changdamang's Avatar
    Join Date: Feb 2013
    Age: 28
    Posts: 10
    Rep Power: 0
    changdamang is on a distinguished road. (+10)
    changdamang is offline
    Originally Posted by Jasonw1178 View Post
    THANK YOU ALL! This has really helped. Rep points added.




    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.
    I think he meant foam roll?
    Reply With Quote

  12. #12
    #43 GableGrip's Avatar
    Join Date: Jan 2013
    Location: South Australia, Australia
    Age: 31
    Stats: 6'0", 210 lbs
    Posts: 1,188
    Rep Power: 3462
    GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000) GableGrip has reached the pinnacle! Best possible rank! (+1000000)
    Visit GableGrip's BodySpace
    GableGrip is offline
    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.
    Reply With Quote

  13. #13
    Registered User jamesovercome's Avatar
    Join Date: Apr 2012
    Location: United States
    Stats: 5'9", 175 lbs
    Posts: 1,014
    Rep Power: 677
    jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000) jamesovercome has a reputation beyond repute. Second best rank possible! (+100000)
    Visit jamesovercome's BodySpace
    jamesovercome is offline
    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!
    ---------------------------------------
    "Fast is not fast enough, strong is not strong enough."
    ----------------------------------------
    Reply With Quote

  14. #14
    Registered User KeenBaller's Avatar
    Join Date: Mar 2012
    Age: 18
    Stats: 6'4", 215 lbs
    Posts: 94
    Rep Power: 35
    KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000) KeenBaller has much to be proud of. One of the best! (+20000)
    Visit KeenBaller's BodySpace
    KeenBaller is offline
    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
    Reply With Quote

  15. #15
    Registered User krakkerz's Avatar
    Join Date: Jan 2013
    Location: Parkes, NSW, Australia
    Age: 41
    Stats: 6'6", 280 lbs
    Posts: 2,083
    Rep Power: 1176
    krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000) krakkerz has reached the pinnacle! Best possible rank! (+1000000)
    Visit krakkerz's BodySpace
    krakkerz is offline
    I have no experience with shin splints. However, I have recently come across these two articles that may help.

    http://gizmodo.com/5902699/banish-sh...gical-exercise
    http://www.reddit.com/r/running/comm..._shin_splints/
    Reply With Quote

  16. #16
    Registered User Silvance1's Avatar
    Join Date: Nov 2012
    Location: Alabama, United States
    Stats: 5'9", 165 lbs
    Posts: 172
    Rep Power: 181
    Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000) Silvance1 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Silvance1's BodySpace
    Silvance1 is offline
    Originally Posted by TygaTyga View Post
    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
    I got my shin splints from running on the balls of my feet. My PT told me to try hitting midfoot.
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout