Realllyyy painful shin splints!!

Rolo_12

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Ive been suffering from extremely painful shin splints and ive got my prmc in like 6 weeks, i dont really *text deleted* rest because then it might effect my fitness for the prmc. The reason i think i got it was because i went straight into alot of running, but if anyones got any tips or advice it would be much appreciated
 

Bob Smith

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Well, rest is what you must do. Very important to do so. No high impact cardio, keep it up with swimming,rowing machines, possibly crosstrainer. Unfortunately mate, you may have to consider postponing your prmc until you are fully fit. The royals aren't going anywhere. Good luck.
 

Langa please?

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You need to rest until the pain goes away, running through it will only lead to breaking your leg ultimately.

When you're back into phys don'y neglect your warm up and cool down. You need to be stretching for AT LEAST 15-20 mins after all exercise with at least 2 dedicated flexibility sessions a week. If you keep to these guidelines you will very rarely get shin splints; I used to suffer from them but finally won the battle after doing the above.

As for the PRMC, as the above said, if you feel you need to then postpone it until you're ready.
 

fattyboombatty

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If i was in your shoes i'd immediately drop the running and stick with rowing cycling and swimming. They aren't going to go away if you continue running and you can definitely maintain your fitness in other ways. Give it a good 3.5 weeks then perhaps trial a short run on the treadmill (they are cushioned) to see where you are at and slowly build it up from there.

The usual guidelines when recovering from shin splints is don't increase your weekly mileage by more than 10% each week, take it slow and steady - You can easy smash the shorter distances and keep the mileage low. Recovery realistically is likely to go on well past your PRMC.

Good luck
 

anderson-1712

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Rest, ibuprofen gel, stretch, anti inflammatories, compression socks, foam roll, ice, stretch, walking, check footwear, stretch, ice, foam roll, rest, walk, foam roll, cold bath, stretch, deep heat, stretch, compression socks, fast walk, ice, ibuprofen gel, foam roll, stretch...

3 weeks later, jog 1 mile, do all the stuff above for 2 days, jog 1 mile, do all the stuff about for 2 days, jog 1.5 mile, do all the stuff above for 3 days, jog 1.5 mile do all the stuff above for 3 days, gradually increase as the weeks go by depending on how your recovery period has gone, when running for the first few weeks back id recommend going for a slower pace, to ease your calves/shins into running again, and then when you can run, lets say a 3 miler, with no pain then look to picking up the pace

Unfortunately shin splints is a long game, see how you feel in 4 weeks time, listen to your body and if you're not ready delay PRMC, you don't want to go there with an injury because once you get to the endurance course, after a day of best effort 1.5 mile and bleep test, your shins will be toast. The 4 miler back to camp on damaged shins will either force you to quit or cause a bigger injury to recover before you start RT.

There are plenty ways to maintain, possibly improve, fitness and endurance without running.
 

Rolo_12

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Sounds like really good advice, thanks guys much appreciated
 

Rolo_12

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What specific stretches should i do for the shin splints?
 

anderson-1712

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I think there is one, an experienced runner was telling me but hard to explain, I highly recommend getting a foam roller, in shops they're expensive but get on eBay you're looking at £15 for a good one.

As for stretches i just stretch as if i am trying to stretch my calves normally, I do about 5/6 different calf stretches, 30 seconds per stretch per leg. Not sure if this helps but I also stretch my hamstrings and quads as the way i will see it this will all help loosen any tension in your legs which should reduce tension all the way down to your calf,

I found almost massaging your feet, again youtube is your friend, i personally use a deodorant can or golf ball as its hard and easy to roll, just roll my feet back and forth on it, put your weight on it and stretch it out
 

Living!

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shins catch so many people out! feel for you man!
 

Charles001

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My son went from treadmill running (without any issues) to road running and shin splints arrived. He went to one of those specialist trainer shops where they measure your gait and recommended a trainer (they gave him a discount because he said he was applying for RMC's). The shin splints went away - that is until he was on his run back after the endurance course :)
 

Rolo_12

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My son went from treadmill running (without any issues) to road running and shin splints arrived. He went to one of those specialist trainer shops where they measure your gait and recommended a trainer (they gave him a discount because he said he was applying for RMC's). The shin splints went away - that is until he was on his run back after the endurance course :)
Did your son get it on his run back after after the endurance course?
 

Charles001

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@Popeye! to be fair maybe, maybe not. He was in a lot of leg pain as well as having cramp in both legs on the run back directly following the hare and hounds section so its anyone's guess. Following PRMC he gave his legs a couple of weeks rest from running and when he did start road running again there wasn't a return of shin splints. I'm sure trainers that suit your gait will go a long way towards helping you avoid shin splints as well as doing the right exercises.

Try this exercise:
http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise
 

Rolo_12

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Did he still do any non-impact leg exercises like bike riding etc. when he was resting from running in that 2 weeks?
 

CannyWait

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i had some serious shin splints before prmc, decided to battle through it which didnt really do me any favours as i couldn't complete endurance and had to take around 2 months off cardio after it. best exercise i found was to rest a weight on your toes and raise up and down, youtube it and its great
 

Rolo_12

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i had some serious shin splints before prmc, decided to battle through it which didnt really do me any favours as i couldn't complete endurance and had to take around 2 months off cardio after it. best exercise i found was to rest a weight on your toes and raise up and down, youtube it and its great
So you failed your first prmc because of shin splints?
 

CannyWait

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no i still passed because i basically hop'd on one leg from the drags till hare and hounds and didnt want to stop, and my gym score was good
 
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