Shin Splints Ugh...

[VVSKing]

I get very very bad shin splints especially after playing basketball or running, which in turn I can't play ball or run for the next week or so until it heals...The only thing that 60-70% helps, is taking a 10minute ice bath after playing ball (side note: I thought it would hurt my balls worse sitting in ice water but it hurts your stomach more lol) but is a hassle to do nightly.....but anyways, my ? is what are some of your remedys... I wear a neoprene brace on my leg when I ball and ice it before hand, but the pain is pretty excrusiating, and annoying because it stops me from practicing everyday like I would like...Any thoughts thanks..

[5G]

i hate shin splints too. had all through football and had them not some much in track (the ones i got in track hurted the worst though). keep icing them like you are doing. also try and do some calf raises and sit in the squat position...meaning **** to the point where your hamstrings are resting against the back of your calves and massage the area firmly. yes it will hurt like a b!tch but will be worth it after several days. the most important thing is rest your legs. only work them when you need to. other recreational stuff like walking and jogging can be put on hold for a while. all this worked for me but give it a shot. after a while you won't get them anymore. hope this helps somewhat.

[honez]

Don't work the calves...stretch them instead.
More than likely your calves are tight and overactive, therefore need stretching. Your anterior tibilalis (shins) are weak and underactive, strengthen them by doing toe raises (put a plate on your foot and with your heel on the ground, raise your toes up as high to the ceiling).
You can also walk around your house on your heels to work the tibs as well.

[laxer11]

Bro I hate to ask but what kind of shoes do you wear. Another cause of shin splits is wearing shoes with to small of an arch

[thundergut]

here's a tip I just learned from a guy who runs marathons...

go buy some medium sized cups (styrofoam, paper, plastic, etc...) from the grocery store and fill them with water. stick 'em in the freezer until they're frozen solid. after a run or whenever your shins hurt, take one out, peel down to just below the ice, and then rub it on your shins like you would deodorant.

sitting in an ice bath may not hurt your boys, but it's not doing them any favors.

[Bodysteele]

Originally Posted by VVSKing

I get very very bad shin splints especially after playing basketball or running, which in turn I can't play ball or run for the next week or so until it heals...The only thing that 60-70% helps, is taking a 10minute ice bath after playing ball (side note: I thought it would hurt my balls worse sitting in ice water but it hurts your stomach more lol) but is a hassle to do nightly.....but anyways, my ? is what are some of your remedys... I wear a neoprene brace on my leg when I ball and ice it before hand, but the pain is pretty excrusiating, and annoying because it stops me from practicing everyday like I would like...Any thoughts thanks..

Orthodics....ORTHODICS... O R T H O D I C S!!!!


Seriously shinsplints ruined my Sr year of football and all I needed was a good pari of professionally made orthodics for my fallen arches.

Stupid ass trainers/coaches tellling me to just gut it out and never suggested this...what a bunch of monkeys.

[irv.chan]

Ice baths, Start learning to run properly. And stretch. Sit on ur heels and lean back and you'll stretch the quads and the shins.

[revenant]

Originally Posted by thundergut

go buy some medium sized cups (styrofoam, paper, plastic, etc...) from the grocery store and fill them with water. stick 'em in the freezer until they're frozen solid. after a run or whenever your shins hurt, take one out, peel down to just below the ice, and then rub it on your shins like you would deodorant.

^^ Works Great. My college has plastic ice wands that are basically the same thing...just reusable.

[VVSKing]

Originally Posted by Bodysteele

Orthodics....ORTHODICS... O R T H O D I C S!!!!


Seriously shinsplints ruined my Sr year of football and all I needed was a good pari of professionally made orthodics for my fallen arches.

Stupid ass trainers/coaches tellling me to just gut it out and never suggested this...what a bunch of monkeys.

funny you should say that, i wore orthodics as a kid...thanks for the help guys....I HATE SHIN SPLINTS!

[VVSKing]

Originally Posted by laxer11

Bro I hate to ask but what kind of shoes do you wear. Another cause of shin splits is wearing shoes with to small of an arch

kobes

[VVSKing]

uppin...any more ideas?

[TheBigEasy007]

Stretching
Get a pair of RUNNING shoes and use them only for running
get a good pair of arch supports

Heres a link to help choose the best type of shoe for you
http://www.bodybuilding.com/fun/drryan57.htm

[Smashley23]

I had the same problem in basic training. I found better shoes for MY feet and never had them again. It's as simple as going to a shoe store asking someone who works there and they can hook you up with the shoes YOU need. If you keep trying different shoes and nothing changes I would def see a doctor.

[jason_bh]

Originally Posted by VVSKing

uppin...any more ideas?

I too have been struggling with shin splints. I've had this problem for about 7 months now. I play bball once to twice per week and it gets to where I can't play because of the pain.

I have played twice already this week and they are flared up. What I have done the past 2 days has been stretching my shins in different ways and I have taped my arches. Between these 2 things I seem to have some relief. I plan on taping my arches on Saturday for a 3 on 3 tourney. Hope it works. At some point I am going to have to get some professional orthotics.

I have tried all kinds of different shoes to no avail.

[VVSKing]

same situation^ taping is good but by no means able to solve problem...

[RadiantStrength]

I have killer shin splints too, and I went to a store to be fitted for shoes, and they helped a little bit, but it still hurts really badly on one leg, and it feels like I have a major bruise on one spot.

How do you tape the arches? I havent been able to run for three months and it's killing me. No matter how much I ice, stretch, or strengthen, my right leg doesnt seem to respond. Im going to a physical therapist this week or next, but I was curious to the taping method..perhaps it will help me to run again. I miss the runner's high..not even a good pump beats it. gah

[jason_bh]

Originally Posted by VVSKing

same situation^ taping is good but by no means able to solve problem...

It really just depends on what your shin splints are from. There are different reasons for this. Mine only act up when I play basketball. This week I have been wrapping them up while playing and it has helped tremendously.

I have actually relieved mine within a couple of days from massaging, heat, and taping.

Originally Posted by RadiantStrength

I have killer shin splints too, and I went to a store to be fitted for shoes, and they helped a little bit, but it still hurts really badly on one leg, and it feels like I have a major bruise on one spot.

How do you tape the arches? I havent been able to run for three months and it's killing me. No matter how much I ice, stretch, or strengthen, my right leg doesnt seem to respond. Im going to a physical therapist this week or next, but I was curious to the taping method..perhaps it will help me to run again. I miss the runner's high..not even a good pump beats it. gah

I went by this picture here.



Here's a link to the article I found it from.


http://www.watfxc.com/TF/TF%20Educat...in_splints.htm

[VVSKing]

Originally Posted by jason_bh

It really just depends on what your shin splints are from. There are different reasons for this. Mine only act up when I play basketball. This week I have been wrapping them up while playing and it has helped tremendously.

I have actually relieved mine within a couple of days from massaging, heat, and taping.





I went by this picture here.



Here's a link to the article I found it from.


http://www.watfxc.com/TF/TF%20Educat...in_splints.htm

My schedule is so busy I don't have time for massaging, heat, etc....I tape similar, just don't do the feet...Also I don't tape too tight it cuts off circulation, I just wrap about 5 inches from upper ankle to mid calf...then put neoprene brace on it...it helps about 20-25%....but still am not able to play full steam...I think I need to see a doctor and get some professonial advice because it's pretty ****ty....it's not just basketball, but running too......

[jason_bh]

Originally Posted by VVSKing

My schedule is so busy I don't have time for massaging, heat, etc....I tape similar, just don't do the feet...Also I don't tape too tight it cuts off circulation, I just wrap about 5 inches from upper ankle to mid calf...then put neoprene brace on it...it helps about 20-25%....but still am not able to play full steam...I think I need to see a doctor and get some professonial advice because it's pretty ****ty....it's not just basketball, but running too......

If you haven't tried to tape it that way I suggest you do. Just try it even when not playing bball. It really helps me. It lifts the arch and somewhat keeps it from falling too much when stepping (pronating). It makes a difference.

I really don't have much time to massage either, but I have found that stretching throughout the day (extending your toes upward with heels on the ground and holding it, and extending your toes downward and holding it) helps tremendously.

[BradleyS]

I have 'shin splints' in my left leg...I started to get a nasty bruise, so I decided to visit the doctor and he ruled out a stress fracture by using a tuning fork. I waited three weeks to start running (only one to two miles at a time) and now I have developed more bruises in different spots. I have no idea what is going on, but I do know I can't do anything about it because I have MEPS in a week and I do not want to get disqualified.

I wear brooks beast running shoes and have orthodocs I wear constantly. Anyone have any suggestions about what to do to make sure I don't hurt myself further? I do calf/shin exercises and stretching as much as possible. Not running is not an option right now, I have a running test for school coming up in two months. I just want this **** to go away...

I suppose i'll just run through the pain like I have been. A few guys I know had nasty shin splints and stress fractures during basic, but after a while the pain went away and it never came back.

[VVSKing]

Originally Posted by jason_bh

If you haven't tried to tape it that way I suggest you do. Just try it even when not playing bball. It really helps me. It lifts the arch and somewhat keeps it from falling too much when stepping (pronating). It makes a difference.

I really don't have much time to massage either, but I have found that stretching throughout the day (extending your toes upward with heels on the ground and holding it, and extending your toes downward and holding it) helps tremendously.

I'll try it on Monday when I go play ball again...

[Reactive]

I've been poking around this site a bit for the last few years off and on, and I thought I might toss some advice into the fray.

Over the last few years of being a manual therapist, I have treated many clients with shin splints. They have ranged from competitive runners, to infantry to the average person. In each and every individual, I have noticed several coinciding factors to this problem.

1.) Poor knee alignment
2.) Improper arch support for the activity performed
3.) Tight posterior chain, namely the hamstrings, glutes, and calves

If you examine the structure of the lower leg, you would see that the fibula glides around the tibia and they are connected by fascia, an interosseous membrane, ligaments and musculature. If there is a limiting factor in this movement, you begin to have adaptative shortening of these structures and it begins a bad cycle of things getting worse. It gets tight, movement decreases, it gets tighter, movement decreases, etc.

Irritation on the tibialis anterior typically comes from muscular imbalance, as was stated in a previous post. However, specific training of the tibialis anterior is not the best thing you can do over the long term. Because of the compactness of the anterior compartment, there is limited space for muscular growth. There have been cased where a hypertrophic tibialis anterior has created problems. The muscle will grow, but eventually it runs out of available space; now we have more pain that is typically corrected through a fasciotomy.

So, what can we do? First, get a professional assessment with a trained rehabiliation therapist, such as a manual therapist or physiotherapist.

1.) Check the alignment of the knee. Ensure that the fibula and tibia are properly aligned, and are functioning properly. This includes training the Vastus Medialis commonly. With knee alignment issues, pelvic dysfunctions are also common, requiring some assessment.

2.) Ensure you have proper foot wear for the event and if needed, you have proper arch support. As a rule of thumb, I also wear an additional insole for more shock absorption, and a Tully's heel cup.

3.) Stretch the posterior chain. Hamstrings are a common problem to the knee and have a tendency to displace the fibula and tibia posteriorly. The Glute Max has a tendency to place strain on the knee via the Iliotibial band as well. (This isn't even getting into some of the muscular attachments anteriorly that are common with pelvic rotations...) Tightness of these muscles also places strain on the plantar fascia due to fascia integration.

As I do manual therapy, I am partial to it. Get is done. It might be... uncomfortable... but so is pain. If you don't have time to do it... don't complain. Make the time. It gets worse, trust me. This is somewhat of a mishmash of information, but as you could imagine, I could go on about it and it would read like stereo instructions.

SUMMARY: Get assessed. Get proper foot wear/support. Stretch. Massage. Stretch.

[VVSKing]

Originally Posted by Reactive

I've been poking around this site a bit for the last few years off and on, and I thought I might toss some advice into the fray.

Over the last few years of being a manual therapist, I have treated many clients with shin splints. They have ranged from competitive runners, to infantry to the average person. In each and every individual, I have noticed several coinciding factors to this problem.

1.) Poor knee alignment
2.) Improper arch support for the activity performed
3.) Tight posterior chain, namely the hamstrings, glutes, and calves

If you examine the structure of the lower leg, you would see that the fibula glides around the tibia and they are connected by fascia, an interosseous membrane, ligaments and musculature. If there is a limiting factor in this movement, you begin to have adaptative shortening of these structures and it begins a bad cycle of things getting worse. It gets tight, movement decreases, it gets tighter, movement decreases, etc.

Irritation on the tibialis anterior typically comes from muscular imbalance, as was stated in a previous post. However, specific training of the tibialis anterior is not the best thing you can do over the long term. Because of the compactness of the anterior compartment, there is limited space for muscular growth. There have been cased where a hypertrophic tibialis anterior has created problems. The muscle will grow, but eventually it runs out of available space; now we have more pain that is typically corrected through a fasciotomy.

So, what can we do? First, get a professional assessment with a trained rehabiliation therapist, such as a manual therapist or physiotherapist.

1.) Check the alignment of the knee. Ensure that the fibula and tibia are properly aligned, and are functioning properly. This includes training the Vastus Medialis commonly. With knee alignment issues, pelvic dysfunctions are also common, requiring some assessment.

2.) Ensure you have proper foot wear for the event and if needed, you have proper arch support. As a rule of thumb, I also wear an additional insole for more shock absorption, and a Tully's heel cup.

3.) Stretch the posterior chain. Hamstrings are a common problem to the knee and have a tendency to displace the fibula and tibia posteriorly. The Glute Max has a tendency to place strain on the knee via the Iliotibial band as well. (This isn't even getting into some of the muscular attachments anteriorly that are common with pelvic rotations...) Tightness of these muscles also places strain on the plantar fascia due to fascia integration.

As I do manual therapy, I am partial to it. Get is done. It might be... uncomfortable... but so is pain. If you don't have time to do it... don't complain. Make the time. It gets worse, trust me. This is somewhat of a mishmash of information, but as you could imagine, I could go on about it and it would read like stereo instructions.

SUMMARY: Get assessed. Get proper foot wear/support. Stretch. Massage. Stretch.

Does insurance generally cover this, say if I can get a referal from doc?

[Reactive]

Originally Posted by VVSKing

Does insurance generally cover this, say if I can get a referal from doc?

Tough to say. Depends really on the policy. Since I am in Canada, the insurance here may or may not, depending on the policy. In some cases, a referral is necessary. I would check with your provider.

Bear in mind, however, that not all massage therapists are made equal. It should be a little painful in the treatment, since you are essentially irritating an already irritated muscle.

[VVSKing]

Been doing the ice bath and iceing afterwards for 10mins...helps 50-60%...

[VVSKing]

lol icing @ werk GM is like wtf u doing?

[BradleyS]

Originally Posted by VVSKing

lol icing @ werk GM is like wtf u doing?

haha. I had shin splints, it blew.

Everyone kept giving me different advice, eventually I decided to visit the doctor...I now have stress fractures and am being medically discharged from the army. go me.

how ya feelin

[wimp2pimp]

have you tried doing the kneeling shin stretch? http://www.exrx.net/Stretches/Tibial.../Kneeling.html
Maybe your shin is just very tight.

notice how their ankle (the area between their shin and foot) touches the floor, and notice how she can actually sit on her heels. I can't do either. My ankles can't touch the floor, and my butt can't reach my heels. I consider myself in better shape than everyone in my family, but yet my mom, dad, sister can all do it. Try this out, I'm interested to see if theres anyone out there like me who can't do it.

Most people can do it, but I was surprised that I couldn't. I'm not sure if it's shin splints, but after being on the tread mill for a few minutes jogging, I start getting discomforts on my right shin.

[VVSKing]

I need to see the doctor, I played ball on Tues and have iced every day since, including right now, and still are screwed up. ughhhhhhhhh

[VVSKing]

any more ideas