Advice On Shin Splints

Dodger

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For the last few weeks now I have been suffering from shin splints.
After going to a doctor, he was fairly unhelpful so started looking for answers advice elsewhere and seem to have got some good stuff, especially from a few sports scientists.

The best advice i was given was shoe insoles, to help with pronation problems, I where these all the time now and even though I look like a chav walking round in running trainers all the time, it is only whilst i recover.

Another good piece of advice i was given were some stretches, exercises.
http://www.youtube.com/watch?v=diDwjLN1UEU Although not the best video, the exercises are explained, i do these twice a day, with an ice massage straight after, seem to be helping me alot. Seeing a sports injury specialist on friday hopefully, so will see what is said.
I know people say rest rest rest, which is what I am doing but I play for a rugby team and until today was doing fitness testing for a fairly big company, so rest wasn't a real option, however doing these stretches, along with the ice massage and Ibuprofen, My shin's seem to be getting better.

Just thought I would share my advice.
 

jamie.english

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I think just rest and ice is good.

I bought some compression things specially for shin splints, they helped a lot!
 

Rob

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jamie.english said:
I think just rest and ice is good.

Im not trying to be an *text deleted**text deleted**text deleted**text deleted* here but I was told that ice was the worst thing you could do. Rest and hot baths is really the only thing you can do.
 

Dodger

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Rob said:
jamie.english said:
I think just rest and ice is good.

Im not trying to be an *text deleted**text deleted**text deleted**text deleted* here but I was told that ice was the worst thing you could do. Rest and hot baths is really the only thing you can do.

I first thought this also, but then when i realised my shins were actually swollen and that, compression, elevation and tempreture reduction usually works.
 

smithy85

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When you initially get the pain in your shins the R.I.C.E ( rest, ice, compression & elevation) will help alot because the pain may be caused by a soft tissue injury such as a tear in the muscle, which is why you feel better after applying the ice. If you keep getting the pain on a more long term basis then the hot baths will help because the idea behind this is ( i think) to increase blood flow to the areas of pain which will in turn help recovery and your body will repair the soft tissue damage. The stretches will really help because the idea behind them is to get your leg muscles used to over stretching and become more elastic so when you go running and your leg muscles get worked the muscle memory and stretch capacity will be higher and therefore hopefuly not hurt as much. The stretches also help to increase blood flow to the muscles used and areas damaged so again help repair and prepair for running. hope this helps abit.
 

pcampbell87

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Ice therapy is very good. If you get shin splints during training you will be given a pair of insoles and sent for ice therapy.

The theory is that the ice causes the blood vessels in your shins to constrict (blood is therefore moved away from the surface and helps to retain body heat). Once the ice is removed the blood flow returns to above normal levels which increases oxygen supply and aids healing.

Ice needs to be applied for about 30mins. Yes it is cold to start off with but it soon numbs and you get used to the cold.
 

Chicogiz

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Hey lads sorry but what is shin splints? im 16 and never suffered from them. I know i probaly sound like a *text deleted**text deleted* now but what are they *text deleted*? and how do you get them?

Many thanks
Chicogiz (Luke)
 

Shiloh79

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Hey lads sorry but what is shin splints? im 16 and never suffered from them. I know i probaly sound like a *text deleted**text deleted* now but what are they *text deleted*? and how do you get them?

Many thanks
Chicogiz (Luke)


Hiya buddy,

Shin splints are small tears of the tibialis anterior (the muscle running along the outside and front of one's leg) hence its name. It is caused when there is a muscle imbalance between the back and front lower leg muscles. The back muscles develop much faster when running.
Basically those muscles swell and cause pain & discomfort.

Also check out this link mate - http://en.wikipedia.org/wiki/Shin_splints

Hope that helps mate.
 
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