Long Term Shin Splints

Corona

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Looking for some advice with regards to the dreaded shin splints. I've had shin pain, while walking/running/doing nothing for about a year and a few weeks now and I'm just looking to see if anyone has had anything similar/any advice etc.

I went to the physio for them about 4 times, she couldn't fathom out what was causing it other than using my toes too much, having tight calves, weak glutes and a bad gait (pronation?). She's recomended me to go to a foot and gait clinic to get orthoptics made and given (all kept off medical record). She also did an ultra sound type looking test but didn't actually say what it was/what the results meant so I presume it was all fine.

Since then, I've been:
  • Wall stretch (calves) 3X daily, 20 seconds
  • Sitting heel stretch 1X daily, 30 seconds
  • Walk on heels 4X daily, 30 seconds
  • Exercises to stop me using my toes so much daily
  • Icing when painful, 20 minutes at a time, up to 4 times a day
  • Strengthening exercises for my calves, glutes, thighs etc (I think support muscles was the term she used?)
Weirdly, when I play baseball/cricket with my friends and run around a lot I don't seem to feel the pain. I don't know if its adrenaline or what, but then today doing a warm up, the pain was there.

If anyone has any advice for more treatment exercises I can do, that'd be great. I've read a lot about prevention, so they shouldn't come back.

Thanks, apologies for the essay
 

fine

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Looking for some advice with regards to the dreaded shin splints. I've had shin pain, while walking/running/doing nothing for about a year and a few weeks now and I'm just looking to see if anyone has had anything similar/any advice etc.

I went to the physio for them about 4 times, she couldn't fathom out what was causing it other than using my toes too much, having tight calves, weak glutes and a bad gait (pronation?). She's recomended me to go to a foot and gait clinic to get orthoptics made and given (all kept off medical record). She also did an ultra sound type looking test but didn't actually say what it was/what the results meant so I presume it was all fine.

Since then, I've been:
  • Wall stretch (calves) 3X daily, 20 seconds
  • Sitting heel stretch 1X daily, 30 seconds
  • Walk on heels 4X daily, 30 seconds
  • Exercises to stop me using my toes so much daily
  • Icing when painful, 20 minutes at a time, up to 4 times a day
  • Strengthening exercises for my calves, glutes, thighs etc (I think support muscles was the term she used?)
Weirdly, when I play baseball/cricket with my friends and run around a lot I don't seem to feel the pain. I don't know if its adrenaline or what, but then today doing a warm up, the pain was there.

If anyone has any advice for more treatment exercises I can do, that'd be great. I've read a lot about prevention, so they shouldn't come back.

Thanks, apologies for the essay
I have the same problem buddy!
Physio said to it might be partly due to my running style (forefoot running so extra pressure on the calf) but he said my calf muscles are strong enough, and that the pain might be caused by an imbalance with the other muscles around the shin. He said to me to stop calf exercises as they arent needed and just to stretch and foam roll it out a lot. I'm doing lots of ankle mobility stuff and dorsiflexion strengthening starting from 2 weeks ago so too early to tell but could keep you updated.
Still icing and taking it super slow.

Is your 'pain' actually pain? Or does it just feel like a weakness? Mine doesn't hurt me per se, but It doesnt feel 'right'. I could run through if needs be but I know it wouldn't be good for me in rt when I'm actually hanging out my arse.
Have you also looked into your running technique? Maybe ask the physio to analyse your running?


As mean as it sounds, it makes me feel better knowing someone else is in the same boat!
 

Corona

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I have the same problem buddy!
Physio said to it might be partly due to my running style (forefoot running so extra pressure on the calf) but he said my calf muscles are strong enough, and that the pain might be caused by an imbalance with the other muscles around the shin. He said to me to stop calf exercises as they arent needed and just to stretch and foam roll it out a lot. I'm doing lots of ankle mobility stuff and dorsiflexion strengthening starting from 2 weeks ago so too early to tell but could keep you updated.

I'll have to check out the ankle mobility stuff, willing to try anything now. What kind of exercises are you doing?

Is your 'pain' actually pain? Or does it just feel like a weakness? Mine doesn't hurt me per se, but It doesnt feel 'right'. I could run through if needs be but I know it wouldn't be good for me in rt when I'm actually hanging out my *text deleted*.

I think its what you're describing, I wouldn't say it hurt but it sure doesn't feel right, and same with the running.

Have you also looked into your running technique? Maybe ask the physio to analyse your running?

As mean as it sounds, it makes me feel better knowing someone else is in the same boat!

Physio told me I had too much a spring in my step, using my toes a bit much as well as pronating, and suggested insoles and a gait anyalysis in order to help 'fix', so I'll definitely be doing that. Hopefully we'll be able to get them fixed asap, want to get life rolling now school is done for good.

Thanks for the replies, greatly appreciated.
 

TheRents

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@Corona

Take care with regard to insoles/inserts. If these are prescribed for you it can be a bar to entry on medical grounds
My lad ended up having to go down this route whilst in training. He was told that if he left he would be unable to rejoin on medical grounds
Hopefully the guys with professional knowledge might see this and be able to chip in

Best of luck to you
 

fine

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I'll have to check out the ankle mobility stuff, willing to try anything now. What kind of exercises are you doing?



I think its what you're describing, I wouldn't say it hurt but it sure doesn't feel right, and same with the running.



Physio told me I had too much a spring in my step, using my toes a bit much as well as pronating, and suggested insoles and a gait anyalysis in order to help 'fix', so I'll definitely be doing that. Hopefully we'll be able to get them fixed asap, want to get life rolling now school is done for good.

Thanks for the replies, greatly appreciated.
Google anything you dont understand:
So I'm doing lots of Calf and soleus stretches, mainly by putting my forefoot on a stair step and letting my heel drop (bend the knee a bit for the soleus stretch)
With a resistance band, I'm doing lots of ankle inversion and eversion strengthening, as well as dorsiflexion strengthening with the band.
Ankle mobility is involving a 'single leg compass' on each leg, and my favourite (if you could call boring rehab exercises that) is:
Grab a 8kg/10kg kettlebell, Balance on one leg (preferably without shoes) and hold the kettlebell in one hand on your side. The uneven weight on that side of your body will cause your core and your ankle to be strengthened to avoid collapsing (for things like running). After 15 seconds slowly swap the kettlebell to the other side whilst still maintaining balance and hold for 15 seconds etc etc. You should feel that the muscles in your feet are working overtime to keep a nice arch.

Just a little disclaimer so I don't get told off by the big boys (and girls) In the forum:
This is MY rehab and is made for MY body, so I'm not saying that this will sort out your shinnies, I'm just trying to give you and whoever reads this after you, as much info as I possible can. Maybe look into less calf strengthening and do the opposite.

I had insoles when I was your age too, and I personally would not recommend it. You can't go through your whole life wearing them so work to strengthen the ankle instead.

Any more questions or advice just ask!
 

Corona

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@Corona

Take care with regard to insoles/inserts. If these are prescribed for you it can be a bar to entry on medical grounds
My lad ended up having to go down this route whilst in training. He was told that if he left he would be unable to rejoin on medical grounds
Hopefully the guys with professional knowledge might see this and be able to chip in

Best of luck to you

Thanks, I will make sure to remember this.

Google anything you dont understand:
So I'm doing lots of Calf and soleus stretches, mainly by putting my forefoot on a stair step and letting my heel drop (bend the knee a bit for the soleus stretch)
With a resistance band, I'm doing lots of ankle inversion and eversion strengthening, as well as dorsiflexion strengthening with the band.
Ankle mobility is involving a 'single leg compass' on each leg, and my favourite (if you could call boring rehab exercises that) is:
Grab a 8kg/10kg kettlebell, Balance on one leg (preferably without shoes) and hold the kettlebell in one hand on your side. The uneven weight on that side of your body will cause your core and your ankle to be strengthened to avoid collapsing (for things like running). After 15 seconds slowly swap the kettlebell to the other side whilst still maintaining balance and hold for 15 seconds etc etc. You should feel that the muscles in your feet are working overtime to keep a nice arch.


I had insoles when I was your age too, and I personally would not recommend it. You can't go through your whole life wearing them so work to strengthen the ankle instead.

Any more questions or advice just ask!

Wow hugely detailed thanks, I will be sure to google and try them. Very valid point about the insoles, I think I will try to sort out my shins without them, but I really want to be able to get back to running again.

Thanks all.
 

fine

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Thanks, I will make sure to remember this.



Wow hugely detailed thanks, I will be sure to google and try them. Very valid point about the insoles, I think I will try to sort out my shins without them, but I really want to be able to get back to running again.

Thanks all.
Anytime mate!
Just keep in mind that if/ when you go to prmc/rt, you wont be allowed to wear the insoles! So if you don't sort out the main issue it'll come back then.
Keep us all updating on how your runs go after a few weeks.
 

Corona

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Anytime mate!
Just keep in mind that if/ when you go to prmc/rt, you wont be allowed to wear the insoles! So if you don't sort out the main issue it'll come back then.
Keep us all updating on how your runs go after a few weeks.

Still get the pain even when just walking/sitting, but I've started using these during warm ups for circuits etc:
https://www.amazon.co.uk/gp/product/B01N4VN0LJ/ref=ox_sc_act_title_2?smid=A116QTOB7IX5FP&psc=1

Found I'm not getting that weird pain as much when doing the running parts of the warm ups, so it could help you. I'm guessing its a bad idea to only use these and not look for a complete 'cure' but its a start and helps me to warm up properly at least.
 

Corona

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Anytime mate!
Just keep in mind that if/ when you go to prmc/rt, you wont be allowed to wear the insoles! So if you don't sort out the main issue it'll come back then.
Keep us all updating on how your runs go after a few weeks.

Thanks to some great advice from @diggernet, I think I'll take a look at investing in some merrel barefoot trail running shoes, in order to try and fix the form and finally get rid of the shin pain. Although I may have to bite the bullet and go to the GP as since starting a new job the pain has increased hugely, both in intensity and being 24/7.

Am I right in thinking that going to the GP about them would mean, if I made it to RT, I would be less likely to recieve help from Hunter with regards to shin splints as its something that has happened before RT?

Thanks
 

fine

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Thanks to some great advice from @diggernet, I think I'll take a look at investing in some merrel barefoot trail running shoes, in order to try and fix the form and finally get rid of the shin pain. Although I may have to bite the bullet and go to the GP as since starting a new job the pain has increased hugely, both in intensity and being 24/7.

Am I right in thinking that going to the GP about them would mean, if I made it to RT, I would be less likely to recieve help from Hunter with regards to shin splints as its something that has happened before RT?

Thanks
Hey mate, i'll pm you about your shins and see if it's similar to mine
 

Corona

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Update: Made a lot of progress with regards to running thanks an insane amount to strsam, physiomum, and a huge amount of others on here. Managed to go from 2 minutes running pain(ish) free to 45 mins. Unfortunately the past week the shins have been hugely painful again so am resting them for 2 weeks ahead of further physio.

Will post all the stretches/strengthening exercises once I've collected them all together in a postable format. They take around 1.5-2.5 hrs a night but hopefully theyll help someone as much as the others helped me.
 

Trooper149

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My man, I wish more people where doing what you are doing. Honestly, about 7 years ago , when I first got into training, I trained ALOT but never paid heed to stretching, foam rolling, etc.

After 18 months, my fitness was another level, but I took 2 weeks off to go on holiday. When I came back, I sustained 3 injuries in 1 week, ALL due to bad posture and inflexibility.

Eventually, I had to accept that I needed to stretch and foam roll. Just like yourself, for 3 months, I went to the gym 4 times a week and foam rolled and stretched and did corrective exercises. Each session would take like 2 hours but it was worth it. As a direct result, my body has been better able to perform feats than quite alot of my friends (who would *text deleted*-can alot of what I was advising).

Keep it rolling mate, that stuff will set you at a higher level to everyone else. Believe me.
 

Corona

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Caversham

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Just a timely reminder that if you are prescribed insoles then that is a bar to entry. If you haven't, but get used to running with them, then you will not be allowed to use them at CTC.

The anomaly is that if you develop problems at CTC, then they can be prescribed there and you will be fine. However, if for any reason you are discharged, then you will not be allowed to re-join.

Happy to be corrected by those more in the loop than I am.

Alan
 

Johnny_Anonie

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I don’t wish to alarm anyone, but look at the username of the user who started this thread :eek:


Nobody panic, just back away slowly.
 

Chelonian

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School summer holidays in 1970. The pinnacle of luxury.

corona.jpg
 

Chelonian

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Did all kids in the 70s have bright orange, yellow or green mouths. Anyone with a normal coloured mouth clearly wasn’t worth knowing.

Youngsters in 1970 gathered around the local bus stop with bottles of Corona and cigarettes stolen from their grandmother. I remember a Ford Anglia police car stopping at a local gathering of flared-trousered kids in rural Somerset and being instructed to empty our pockets and hand over our fags.

anglia.jpg

How times change. Just typing this has aged me by about twenty years. :eek:
 

Lima98

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How's it going now mate? I've been plagued by shin splints for about 12 months on and off, finally on forced rest and haven't been on a run for 4 months but still getting some pain along the inside of my shin. Avoiding doctors because I don't want it going on my medical but seen a private physio for 3 months with no real joy. It's really disheartening because I was hoping to start ROP around the end of summer but it seems like that's no longer in the realm of possibilty
Finally got a compiled list of most of the stretching/strengthening exercises I've been doing. Unfortunately suffered a hairy set back so now I'm back to the ten minutes mark but its slowly getting there:
https://docs.google.com/document/d/1HgEDly0PSlYwxh4ZWB8hgXowHIP2yeLb2CB421jYEQk/edit?usp=sharing

upload_2020-4-4_16-3-10.png
upload_2020-4-4_16-3-43.png
upload_2020-4-4_16-4-31.png
upload_2020-4-4_16-5-0.png
upload_2020-4-4_16-5-16.png

Huge thanks to all here for the help so far, hopefully this can give back a little.
 

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