You might need to back off whatever impact exercising caused the problem and slowly build back up.
Shin splints can be caused by a few different things one being the length of the gastrocnemius vs soleus. If one muscle is stretched more than the other this causes and imbalance that can cause shin splints. When you stretch make sure to do both a straight and bent knee stretch.
Also since you already are feeling the symptoms I would suggest getting a laccross ball or something similar and doing this. Take the ball on the outside edge of your tibia and press the ball into the muscle then roll the ball out to the outside of your shin. Start at the top of your shin and work all the way down to the ankle doing this movement.
For the inside of the tibia use a little oil and press your thumb into the muscle then slide down the edge of the tibia to the ankle then work back up to the top. If you can stand it rock the pad of your thumb back and forth working from top to bottom and back up again.
I'm going to tell you, this sucks. It is not pleasant by any means but it does work. After you have done your self massage drink lots of water to keep the muscles from adhering to each other again and continue to do both the straight knee and bent knee stretch.
Repeat this every couple days until the shin splints go away.
Last edited by Iron Will; 08-02-2013 at 02:43 PM.
Reason: Crappy IPhone spell check
That's what I was figuring too. Maybe Gigi would benefit from doing some alternating foot jump rope work? It is more impactful than walking but less so than running, from my experience. Also good for posture maintenance. It is definitely not a full substitute for running but may help her transition to a mid/forefoot type strike if she doesn't already land that way while running. Maybe it would also ease the shin splits, too.
Originally Posted by ciep
These days, I do 5 minutes of ropework prior to any running activity and it serves as both a pre-warmup session and also a good indicator of how the main running session is likely to go. Once in a while I will even suspend a running session outright because of how I felt while doing the ropework (missing the rope a lot, general fatigue, etc.) that might not have been evident beforehand.
Worth consideration anyway...
I used to get them like crazy when I played football. Eventually, new insoles, ibuprofen, and running more on the ball of my foot got me past them. Eventually got away from needing ibuprofen. Ice was marginally effective.
Every one is different tho, so just keep trying things and eventually they'll settle down.
Hi, I have experienced having shin splints before. Some experts call it Tibial Medial Stress Syndrome. I initially felt throbbing pain on my front lower leg. I did put ice on my shin which helped reduce the swelling a little. I didn't know what it was until I did my own research and came across this article. Shin Splints - Self Help Tips, Treatment and Prevention From The Barefoot Running Doctor at Team Doctors - Team Doctors Blog | Athlete for Life!
This article helped me learn exactly the signs and symptoms of shin splints and how shin splints can be prevented. Also included are self help tips on how I could relieve pain and more!
I was really thankful that the author, Dr. James Stoxen demonstrated the Deep tissue treatment on a video tutorial which is included in the article. I tried it and it was really effective! I always do it on my feet and legs before running. Itís really interesting to find out that barefoot running helps build up the human spring mechanism. Dr. Stoxen himself is a barefoot runner. Iíve converted and been running barefoot for 8 months now. NO MORE shin splints!
Tags for this Thread