For people who have or may have Shin Splints

AVS

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Lads,

Note: Am not a medical expert, however from the words of experts here are some things you can do, instead of the daft R.I.C.E. treatments.

Some of you may remember me mentioning that i had shin splints last year and had to delay my marine application, then being told it was Tibialis Posterior Dysfunction by the worst physio apparently, it is either shin splints or a soleus tear (the calf muscle responsible for shin splints)

I've seen alot of people mentioning on here about shin splints and such, and i thought to put minds at rest abit in regards to treating it.

Everyone's different some of you may have relapses if you dont look after your legs properly some of you may never feel it again just because thats how it works sometimes, but for those who want to help themselves and not leave it to chance i thought id put down some absolute do and donts for the condition in order to improve your chances at recovery (I'm not a doctor but these words come from certified specialists who agree)

REST, its a hard thing to do but take a couple weeks off, or at least 1 week and test the waters first, if you can run, only do at most 1/2 a mile then increase day by day, if you feel great on day 1 and run for 6 miles, YOU KNOW YOU'RE ASKING FOR TROUBLE.

Ice packs should be applied at first sign of the injury when you return from your run, 10 minutes at a time no longer, and 3-4 times a day for the first couple of days, this is because ice stops any internal bleeding/bruising you may have, but in the long term will not speed recovery because the ice will stop the flow of blood to your muscles.

Afterwards heat, water bottle preferably because heat sprays i.e. deep heat, are superficial pain relievers, and do not heat the muscles just the skin, the heat you give to your muscles will help open capilaries and allow blood to flow which helps recovery, again 3-4 times a day.

Stretches, hopefully everyone knows the importance of stretches, but also everyone on this forum, i bet Ninja_Stoker to, rarely stretch and when they do dont stretch enough, me included, by stretching your muscles you 1. warm them up 2. strengthen them by forming micro tears similar to running 3. strengthen tendons and other related groups which help recovery, performing soleus/calf stretches as many times a day as you can holding them from 10 - 20 seconds will help strengthen your legs without impacting them, a long with a bike and cross trainer these are the only ways to help yourself while suffering from shin splints.

Massage, you can pay for a proffesional hour long massage on your lower legs (?25 rougly) which is advisable, and you can also self massage, always use oil while self massaging, otherwise you'll do more harm than good, if i get positive responses and questions ill post what *text deleted** been told to do with self massage techniques.

I would like to tell you all that none of the treatment i have been given is specific to me, they did not test my foot plant or running technique or feel anything on my leg, these were the things i was told to do as basic.

Cheers.

p.s. not read through it so will make edits when i check it later today, if needed.

p.s.s. it seems my shin splints have returned in my right leg, unable to run since sunday, going to try on monday.
 

Anthony_H

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I'm sick of them, I thought I had got rid but I there going no where. Its gone from my right leg but moved to the left and the outside of my shin now. The new shoes I got on the back of the gait seem to have to have just shifted the issue to my foot, ankles and knees and the other side of the shin. Starting to get to me now, had my ca asking me if this is what I still want because my performance is poorer than my last rmad in Jan. Nothing seems to work other than stop a month or more, then it slowly creeps back.
 

jm745

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I've had shin splints for at least the past 6 months. I can take weeks off at a time and then try and go for a 1 mile run (yes a 1 mile run!) at an easy pace and half way through I'm having to stop and walk from the pain. Walking fast to the train station really aggravates it too. I've tried rest and stretches, I've never really bothered with ice and heat, but I've always thought these were for people who didn't have a choice and needed to get back into running quickly, I can have a week or two off. I had my gait analysed a couple of years ago, but apparently my arches have collapsed since then so I don't know if that means my shoes for over pronation are no longer effective? I'm thinking of easing myself back into the minimalist running lark (got some Vibram Five Fingers) as I rushed into it before, but you can't use these down at CTC so I think that may be a bit pointless.

I may start using the ice and heat after runs as you've suggested, but in terms of the stretches what do you reccomend? I've done the tip toes to slowly onto heels and repeat stretch but as said it's never helped me.

It's really frustrating as it's the only part of my fitness that hasn't improved in the past 6 months, and it's possibly the most important.
 

AVS

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Shin splints are different for different people the same as the common cold or cancer, sometimes its hard sometimes its easy,
my recommendation from experience to both of you is take some serious time off, if a month or 2 hasnt helped then i would take longer off, because continued strain could lead to compartment syndrome, which means no more running for the rest of your life, though its very rare, repeated strain is what causes it mainly, consider 3 months at least,
keep fit by using a stationary bike, a normal bike invites too many problems, accidents etc, also swimming is good and the cross trainer is the next best thing to running, so give that a go but dont put to much strength behind your feet otherwise again youll do more harm than good.

Stretches for me are as follows; Calf stretch, place 1 leg on your bed or chair aim (something waste height about) with your other leg on the floor parralel feet facing the same way (can be awkward at first) move your body weight forwards towards your foot and bend your toes backwards towards your body, just enough to feel it, do not push to hard or risk harm, hold for 10-20 seconds, repeat on each leg 5x, 3x a day if possible at least once.
Heel droppers, stand on the edge of a step, with the heel hanging over the edge of the step (hold on to railings so you dont fall, and always wear shoes when doing this) first push with your foot up so you are standing on the front of your foot, hold for 10 seconds, then drop down so your heel goes down and over the step and hold for 10 seconds, repeat 10 - 15 times, several times a day.
Soleus stretch: hands against the wall to support bodyweight, with 1 foot infront of the other bend both legs, so that your bodyweight falls on your back leg, do not push to far, but you will feel this stretch in the bottom of your calf, and back of the ankle, repeat 5x a leg several times a day.
Full leg stretch: with 1 foot bent against the wall and the other behind by a couple feet and hands on the wall to support, move bodyweight forwards, you should feel the stretch from your thigh down to your calf, hold 10 - 20 seconds and repeat the same as the other stretches.
Basic calf stretch: 1 foot touching the wall the other behind far enough so that you can touch your heel to the ground but any further and it wouldnt, move forwards so you feel the stretch in the rear legs calf.

Those are my stretches if they are hard to understand ill look up images to better show, also do you want me to post the self massage techniques?
 

AVS

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Another couple of stretches are toe raisers, sat down, with feet flat on the ground, legs stretched out, raise your feet and toes towards your body and hold for 7- 8 seconds, and repeat several times
Then another basic one is just with feet out stretched while sitting, keeping feet off the ground, rotate your feet around your ankle in a circle, as often as you can
 

DD

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Good post mate I'll probably be taking your advice on shin splints sooner or later knowing my luck.
 

AVS

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Sorry to bump the thread, but does anyone have any advice on how to avoid shin splints?
Cheers,
John.
Proper running shoes, run on grass as much as possible, proper foot movement when running, stretch before and after runs, stretch all the time even.
 

DD

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Proper running shoes, run on grass as much as possible, proper foot movement when running, stretch before and after runs, stretch all the time even.
Cheers mate for that. Notice I edited my post completly because I thought you had already answered my question in your previous posts, but anyway thanks for the effort for answering my question.
 

Hoofin

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Shin Splints is a term like headaches. All it means is that an area below your knee hurts, just like headaches means an area above your neck hurts. With both these terms it is important to know what the diagnosis is. You don't treat a migrane the same way as you treat a hangover headache or a dehydration headache or a cancer headace do you?

Same with shin splints. It is a terrible term because people come out time and time again with loads of advice which may work for some things and not for others. If your pain is coming from a weak posterior tibial muscle then stretching and strengthening may work. However if the pain is coming from a stress fracture or stress response then no matter how much stretching icing or strengthening you do it is not going to get better without rest.

My point: Get a proper diagnosis, anyone who tells you it is Shin Splints does not have a clue what is going on. See a Sports Physiotherapist of a Doctor who has an interest in sport, get a proper diagnosis and then do the appropriate rehabilitation. Or just read all the articles about shin pain here, it should take you a couple months. During this time you will have rested your legs. Contrary to what is written above, rest is not one or two weeks for most people. For most shin problems it should be 6-8 weeks minimum with a gradual, structured return to lower limb physical exercise.

Dit out.
 

AVS

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Said that already mate, we all know it from previous experience and such, sorry pal :S
 

jm745

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Went for a run on Thursday, thought it best to keep off the pavement and just go easy on grass. Did - jog around a football pitch, then run the long bits and walk the short bits (nothing too strenuous) x 5. Felt alright, best I've felt running in a long time which I guessed was down to running on grass. Woke up Friday morning and felt like I'd broken my left leg, was limping around the house, going up and down stairs was a long and painful process, and I was limping to the car when I got a lift to the train station.

Walking the 20 minutes (dragged it out to 30 as I took it slow) from the train station to uni was a bit better, felt like it had calmed down, but any extra pressure on it like climbing stairs or putting it first when going down a curb resulted in pain. Was alright for most of the day then flared up again walking home, decided to get the bus as I was limping again. Woke up today and although slightly better, walking on it etc. still hurts.

Any ideas? Obviously only a professional will know for sure but I was wondering if anyone had had something like this before?
 

AVS

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Exactly the same thing i have at the moment, a problem with my soleus muscle in my calf for sure, its eased off alot but as long as i can still feel it, i wont run, it may not be until a week on monday yet >.>
 

Hoofin

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It could be a number of things, however if the pain is as severe as that I would see a doctor ASAP
 

Red Bull

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I would go to the doctors for that. I've not heard of it that bad. It could well be a stress fracture forming.

I've suffered shin pains - but never like that. Sorry buddy.
 

AVS

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me or jm745? i wont, my recruit test is finally booked
 

AVS

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*text deleted** had medical attention in past, and it doesnt help with what *text deleted** got *text deleted*, and the answer is yes
 
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