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Shinsplints be damned!!!

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  • #16
    I used to suffer from shin splints when I ran track and here is what has helped me:

    Stretching the front of the shins by doing a "child's pose" (i.e. on your knees with top of foot flat on the floor) then sitting on the heels
    mid foot strike -- this has changed my life, regardless of what shoes I'm wearing
    overall strengthening and balance exercises

    I haven't had shin splints in years.


    • #17
      I used to have them pretty bad in high school, too (which was only two years ago for me ).
      I had to wrap my legs every day with a bag of ice+plastic wrap and probably shouldn't have been running through the pain... but I was stubborn and wasn't taking care of myself at all.
      After quitting cross country and gaining some much needed weight, I STILL had both bad shin splints and hip pain whenever I ran for even one mile (so it probably wasn't just an "overdoing it" issue). I started running in vibrams and did more trail running (downhill is especially helpful to strengthen the front of your shins) and now when I flex my feet towards my face I have a pretty big muscle that was pretty much non-existent before.
      I have no more shin pain and the hip pain has only bothered me a few times in the past year. I don't run very much, but even when I do I always surprise myself with how good it feels compared to how I remember it always being.


      • #18
        I've heard from others who suffered from shin splints that the Chi Running technique helped. It emphasizes a mid-foot strike with shorter, quicker strides. Good luck with your race


        • #19
          shin splints

          I've diagnosed myself with shin splints, well its lower leg pain from just above the ankle to below the knee (inside of leg), I've only started PB this week and am seriously under-fit, however I've been playing 5 a side football (soccer) once a week for a couple of years combined with a bit of walking. I played twice this week and am suffering a lot, so will try some of the tips on here


          • #20
            Shinsplints= Periostitis. The Periosteum is the outer connective tissue sheath that covers bones, "itis" means inflammations. It typically becomes inflamed through repetitive microtraumas (poor running technique/heavy heel strike) or when the muscles that attach directly to the tibia (Tibialis Anterior and Posterior) are tight/dysfunctional the pull on the periosteum and that can cause the inflammation as well. Shinsplints can lead to stress fractures then to more complex fractures (fractures are usually because of a degenerative issue) and possible to compartment syndromes (most commonly with intense RMI).

            Treatments: The calcium probably worked in 1 of 2 ways- Calcium is needed for proper muscle contraction so it could have caused the muscles to relax, or if there was damage to the bone itself the extra calcium would be used for repair of any damage.

            Making sure the muscles of the leg are functioning properly and in good health (absent trigger points and not hyper tonic) will reduce the strain and prevent this from happening. RICE, stretch, proper movement technique, and massage are all good. Also, making sure you don't have a postural issue that is causing you to put more fore than necessary through the leg and foot.

            That's about the extent of my knowledge on it.

            BAM, knowledged.


            • #21
              try stretching your calves religiously. those tight muscles pull on the shin.


              • #22
                This thread is awesome.

                I play a lot of Ultimate (my university came 2nd in UK nationals ) and shin splints have been crippling me in the last few months. I saw a physio and she said that it was my running technique (due to inflexible ankles, bandy legs and hypermobile knees), rolling over onto my big toe. At the moment they're too bad to start barefoot running (it hurts even more than normal running), but I'm stretching a lot and doing calf raises, toe lifts etc. I'm also going to get some vibram KSOs (and try some Ca supplements, although I should be pretty Ca-replete, drinking >1L of whole milk per day usually- I'll get one with a vitD component as that could be an issue), then work up to some light running in a few weeks.

                My only concern is that I'll go back to my bad technique as soon as I start using my cleats again. I guess there's nothing that can be done about this?

                Also, I've read in a couple of places that forefoot running can also cause shin splints. I'm so confused!


                • #23
                  Another issue could be poor glute strength on both sides. Most lower leg/feet issues are due to something that is happening mechanically above them. Slight pronations can be due to weak glute muscles. Lunges, cross-over lunges, squats, side squats are all really great exercises that will help strengthen those muscles. Also doing single leg squats as deep as you can will target those muscles. I, also, always thought it was due to my shoes. Once I switched to a neutral cushions shoe and really worked on strengthening my glutes, I, thankfully, haven't had any problems in the last two years! Good luck!


                  • #24
                    i fixed mine with a combination of stretching, acupuncture and changing the way i run. Shorter strides, straighter legs, feet wider apart and balanced either side - I was running with my right leg directly under my body and left leg out to one side, with much more load on my right.

                    Hopefully all will stay fine as i build mileage back up to the half maras I'm running in the summer (each one after a swim and a bike ride, just to make it interesting )