shin splints

[rjboutkast]

okay so i try and run for my cardio however before i can get tired my leg just gives out from shin slints mostly on my left leg, back in the day from soccer, whats the best way to sort this out.

[AutumnalPark]

More information needed:

How far can you run before your leg gives out?

What do you mean by gives out?

How long have you been running for?

Any reason you can think why your leg has decided to start playing up now?

What other leg work do you do?

[rjboutkast]

its actually been a problem for a while....NO long distance, i am a sprinter so its ussually not a problem, hwoever wen i run long distance it starts hurting so bad after like 3 laps that i cant really walk on it.

its mostly from soccer i think, but yea. i can run about 3 laps and then it kills,
any more info needed?

[AutumnalPark]

OK, that is pretty severe pain pretty quickly!

Unusual that it occurs in only 1 leg, so would suggest there is some biomechanical asymmetry in your body.

Where exactly is the pain??

[rjboutkast]

it also happens in my right leg but not as fast, it hurts the worst wen i run the curves of a track.
what wud be the best way to prevent it...or fix it?

[AutumnalPark]

Where do you feel the pain?? Where in your leg / shin?

[crunchymilk]

see a podiatrist if possible and get fitted for a custom orthodic. That's what I had to do and it made a difference.

[Cape1]

RJ,

FIRST: the obvious: check your running shoes and keep them up to date. I'm not an expert but I think that many overuse injuries in runners are accelerated /acentuated due to bad/worn footware - aside from increased impact, worn footware accentuates over/under pronation (if thats an issue) and poor running form, all of which can lead to mechanical problems.

I used to get shin splints too. The only remedy that I'm aware of is rest. You really have to give them time. Are you sure it's a shin splint though and not a stress fracture? The two CAN BE very similar in terms of how they feel. The best way I can describe it is this: Shin Splints feel better as you warm up but then hurt like a bastard when you stop. Stress Fractures will stop you in your tracks, typically, they don't feel better as you run.

I do lots of stretching of the calf and also lots of calf work in the gym. I run about 20-30 miles a week. When I do feel that pain coming on, I quit running for a week and just walk - this takes discipline but it works for keeping this type of overuse injury at bay.

Additionally, stretch your calf the oposite way too - ex: Stand on a board or somthing, hold on to something, and point your toes all the way down as far as you can and then raise your toes up into the traditional stretch position. Probably not explaining it right but the goal is to stregnthen/stretch that muscle right in along side the front of the shin - you'll feel it.

If your shin isn't feeling better as you run/warm up, you may want to get it looked at. If you overuse this area once you have a stress fracture, you could put an end to your running career - happend to my Dad. He just kept on running after he developed stress fractures. It got so bad that he can no longer run (for a while walk) at all.

This is just my life experience.. Good luck either way.

[groovyslick]

Originally Posted by AutumnalPark

OK, that is pretty severe pain pretty quickly!

Unusual that it occurs in only 1 leg, so would suggest there is some biomechanical asymmetry in your body.

Where exactly is the pain??

agreed.

but you can do alot of stretching and even though people dont believe it... massage, deep tissue massage can help allieviate it as well as speed your recovery.

jason

[knightowl]

Flat feet? I have flat feet and get this problem.

[Mr_Slim]

read my thread here mate

http://forum.bodybuilding.com/showth...tment+syndrome

this should give you some answers. you may find it's not even shin splints. is it actually hurting on the bone, or on the muscle?

[Cape1]

That's a good article! I like the part about "Stop running". It's really the only way to heal these types of overuse problems. I've tried to "tuff it out" in the past only to cause more pain and, ultimately, a longer lay off from running. Shin splints suck worse than not running (or walking or biking) for a while.

[Shreddedness]

running around a track in the same direction probably caused you to feel pain in one leg before the other. happens to me too on the track.

[kakaa]

I had exactly thesame problem and my doktor referred me to a physiotherapist. After 6 treatments, a walkanalysis, buying the right shoes, icing my shin everyday and rest for a long time it went away

Oh and I also play soccer, better not play on "fake" grass. Get special shoes for that too.

[CoCkDiEZeL]

its could just be your shoes or your diet even. I play Div II soccer and i had quite a problem with shinsplints this past season and the team trainer told me to lay off acidic foods.

[Dutch78]

do a google search on pose running technique

i've been trying to change my running technique and this has done wonders for my shin splints.....

it did took a while for me to get used to it so i hope you're not in a rush

[gman2910]

I agree with the posts above. The correct running shoes the suit you gait will help. I had problems with splints for about a year, mostly though poor form and overuse.

The biggest thing to make a difference was this stretch. Stand feet together, put one foot forward as if you are taking a big step forward, front leg locked out, but hold it on your heel. Then curl you toes up and slowly lower the ball of you foot to the ground, then back up so your on you heel again. Do this 15 times per leg for 3-4 sets. This made a huge difference to me.

Also, running down hill is a bad idea as you tend to slap you feet down. Try running uphill and landing more on the balls of you feet.

Hope this helps

[Dr Clay]

I've fixed a few cases of this by using ART (a type of deep tissue massage). I'd also have the patient reduce their activity. Once the pain is gone, it's impt to EASE INTO running your old distances again. Anterior Tibialis rehad also helps at that point.

Best.

[peteyr1]

I used to get bad shin splints. May sound dumb,but I wasnt running propperly. Who wouldve thought being in my mid 20's and I didnt know how to "run propperly". Well,went and got checked out and long story short...got fitted up in a pair of runners to suit my walking style,and had to remember to roll my foot from heel to toe when jogging/running.

Havent had any problems since.

[Sean Loveridge]

Ice the **** out of them everyday! I mean, the second you step off the field, get them wrapped up.

[spot_skater]

Ice massage, electronic stimuli and heat+ deep tissue massage + rest are what have helped alleviate mine.

Do you do sprints? I have been doing cardio for long distance (2-3 miles) for about two weeks, and Sunday decided to do HIIT after a mile, doing 16 50 meter sprints, and mine have been acting up REALLY bad from the sprints.

Just some more info that might help you, bro. Good luck.

[rjboutkast]

so how do i message or ice my leg then?