How long do you rest with shin splints?

Options
runner_girl83
runner_girl83 Posts: 553 Member
in Fitness and Exercise
I've had shin problems for a few years on and off now. I've seen physio's and sports medicine doctors who thought I had compartment syndrome (They originally thought this as the pain begins in my ankles and flares up my legs, usually leaving me with numb ankles and feet which flop everywhere).. All of their exercises and advice didn't do any good, including changing the way I land on my feet, running in smaller steps, exercises, stretches etc so I gave up on running a few years ago.

After a few years break, I tried interval training again, only to have the pain come back within minutes, this time the pain is hanging around. It doesn't tend to be so bad when I just walk usually, though every few days I'll go for a long walk, around 4-6km and for the next few days my right shin is tender and hurts getting up of a chair to walk.

I am putting ice gel on my legs after a walk, stretching ect before and after and walking at a comfortable pace.. There are days I wake up and it feels fine, though after a few km's of walking it returns...

Just wondering if you've had shin splints, how long it has taken to get over it? Should I stop exercising altogether for a while?
«1

Replies

  • Firefighter4ever
    Firefighter4ever Posts: 110
    Options
    A shoe change helped me. I took about a month off the first time it happend.
  • runner_girl83
    runner_girl83 Posts: 553 Member
    Options
    Thanks! I had my shoes checked out a few days ago - They said the shoes are still in pretty good condition, though got some new inserts with shock absorbing padding.
  • runner_girl83
    runner_girl83 Posts: 553 Member
    Options
    bump
  • grau62000ameze
    grau62000ameze Posts: 28
    Options
    bump
  • HikerRR50
    HikerRR50 Posts: 144 Member
    Options
    Lift more, run less? try hiking/running on trails rather than pavement too
  • kimbux
    kimbux Posts: 154 Member
    Options
    Shoes (specifically arch support), Compression sleeves (for your shins), tape your shins (like football players), shoes, strength training - calf raises, flex your ankles often, shoes...... it's really a crap shoot but once you find what works, you will never forget!
  • runner_girl83
    runner_girl83 Posts: 553 Member
    Options
    Think I am just not meant to run! I'd like to continue walking 4-6km's a few times each week though just need to wait out the shin splints.. How long is a safe period do you think to wait it out? Is it safe to go for a walk if it doesn't hurt anymore?
  • runner_girl83
    runner_girl83 Posts: 553 Member
    Options
    Lift more, run less? try hiking/running on trails rather than pavement too

    That's a good idea.. I'll look into it and see if there are some good hiking trails around! Thanks!
  • Irontri7
    Irontri7 Posts: 143 Member
    Options
    Shin splints are typically caused by something that can be relatively "easy" to fix. Don't just give up on running!
  • runner_girl83
    runner_girl83 Posts: 553 Member
    Options
    Shoes (specifically arch support), Compression sleeves (for your shins), tape your shins (like football players), shoes, strength training - calf raises, flex your ankles often, shoes...... it's really a crap shoot but once you find what works, you will never forget!

    Thanks :) It can get frustrating that's for sure! It seems to be mainly one leg that suffers more. I may have to look into compression sleeves.. I didn't realise you can get them just for shins
  • susan1430
    susan1430 Posts: 1
    Options
    Did they do a gait analysis while you were wearing your current shoes?

    I was having horrible shin splints in my right leg when I got back into running earlier this year (using the same type of shoe I'd been wearing without issue before I fell off the running wagon) even though I was on a very conservative walking/jogging training plan. Went to a running store and asked them to do a gait analysis so see if they could shed some light on the situation -- turns out my gait had changed from two years ago and they recommended a shoe with a different amount stability. The running store had a video feed so that I could see what was going on with my lower leg/ankles/feet while I was trying out different shoes on the treadmill, which was really neat. I could see the difference the shoes made (and how much more my right ankle was rolling in when I was wearing my old shoes than my left ankle was!), and the new shoes have definitely helped with the shin pain. Not an instant cure, and resting/icing are still important, but the shin splints are going away and I'm a happy camper.
  • cwolfman13
    cwolfman13 Posts: 41,874 Member
    Options
    shin splints for me were always a sign that my shoes were done and/or I didn't have the right shoe in the first place. If you haven't done so, I'd get a gait analysis done and professionally fitted for some new runners. I personally don't run anymore for other reasons...it's just very high impact and tough on my feet/ankles in general...so I lift a lot and I cycle these days and do some hiking...but my runnin' days are over.
  • runner_girl83
    runner_girl83 Posts: 553 Member
    Options
    I have had my running analyzed by physio's and a sports doctor on the treadmill via video. The information I got from it was my legs are bowed, my feet are pigeon toed (curve in towards one another) and I heel strike too much. This, and the fact that my gait is a little strange, they originally thought majority of it was compartment syndrome (due to the fact the pain starts in my ankles and my feet go numb), which is why I was referred to the sports doctor. He thought it was a combination of my running style and possibly compartment syndrome, though I didn't have the large amount he wanted for a pressure test to be done as we don't have private health care.

    So, I gave it a rest for a few years.. The shoes I have aren't that old and have been checked out and also another video was made of my walking/running style to make sure they are suited for my feet and I've been told they are pretty good for my gait, arches etc

    I have tried changing my running style to land more mid-foot rather than heel though I haven't noticed too much of a difference as my shins (right side mostly) can hurt during running or come on after a run and last for the rest of the day/next morning. I love running so much.. I just don't know what else to do to fix this. Maybe I should head back to the physio next week and ask them for help? Though is it a physio's job to help change someones running style? Thanks for everyone's replies, I really appreciate the time you've taken to reply and the advice given!
  • dalguard
    dalguard Posts: 36
    Options
    My shin splints turned out to be knots in the calf muscles from where they were rubbing up against the shin bones. Like you I was thinking compartment syndrome. Initially the knots were found and fixed by a massage therapist but now I can treat them myself using trigger point type massage techniques.
  • DangerJim71
    DangerJim71 Posts: 361 Member
    Options
    I've had painful shin splints as long as I've run. Sometimes they've gotten so bad my shins hurt to the touch even when I'm not running. In the last year I've been fitted for a good running shoe, run not more than 3 days per week, mix in some cycling, stretch more and it seems to help most of the time. I still have some issues when I try to increase my mileage
  • kczarnec
    kczarnec Posts: 28 Member
    Options
    Have you tried a ChiRunning specialist? With your known challenges in how you run, they might be able to offer suggestions in how to correct it.
    You mentioned that stretches, etc. hadn't helped. I had shin splints a few years ago and exercises that strengthened my quads, etc. really helped take the weight off the shins.
  • runner_girl83
    runner_girl83 Posts: 553 Member
    Options
    Have you tried a ChiRunning specialist? With your known challenges in how you run, they might be able to offer suggestions in how to correct it.
    You mentioned that stretches, etc. hadn't helped. I had shin splints a few years ago and exercises that strengthened my quads, etc. really helped take the weight off the shins.

    I am going to have a look at some more exercises which will help me strengthen my calves and quads! Can you suggest any that work well for you in particular?
  • runner_girl83
    runner_girl83 Posts: 553 Member
    Options
    My shin splints turned out to be knots in the calf muscles from where they were rubbing up against the shin bones. Like you I was thinking compartment syndrome. Initially the knots were found and fixed by a massage therapist but now I can treat them myself using trigger point type massage techniques.

    When I used to go to physio I noticed he would put pressure in areas right up my leg next to the bone itself. Every time he did this, he would hold his grip for a minute, before moving up a bit further and doing it again near the bone.. Is that similar to what you mean?
  • runner_girl83
    runner_girl83 Posts: 553 Member
    Options
    I've had painful shin splints as long as I've run. Sometimes they've gotten so bad my shins hurt to the touch even when I'm not running. In the last year I've been fitted for a good running shoe, run not more than 3 days per week, mix in some cycling, stretch more and it seems to help most of the time. I still have some issues when I try to increase my mileage

    Yes, it seems to be a common problem I've noticed! I thought walking would be easier on my legs for a while, though am thinking of having a complete rest from walking/running for a bit to see if that helps at all. Thanks for your reply! It's good (although I don't wish the pain on anyone) to know we're not alone!
  • Justkeepswimmin
    Justkeepswimmin Posts: 777 Member
    Options
    Last year when training for my first half I had them and I did NO exercise for 2 weeks that wasn't JUST my arms - yes I did that annoying arm cardio machine at the gym. After I eased myself back in for 2 weeks before going full force.

    A few things I noticed:

    1. Running on the high school track helped. If I tried to run on the sidewalk....I would start to feel pains again so I try to limit that now to no more than 1x / week.

    2. As someone else mentioned, trail running helps, it's softer.

    3. I'm sure you've heard this one but excessive stretching after the fact....

    Aside from that:

    My husband had bilateral compartment syndrome surgery last year (August). He had an extreme case that didn't even require the pressure test (he ran up and down the stairs and the surgeon said she'd never felt a case like this.) We discovered this after we had been training together and his calves would get so tight. I would try to massage them mid exercise for him but they were literally like stones.

    I also met someone who had compartment syndrome after my first half and had not had the surgery.

    From both of their experiences I can tell you this:

    1. You do NOT want that surgery anyways unless it is very very VERY bad. My husband has had at least 4 other surgeries in his life...is a type 1 diabetic, has had things broken over his head and speared through his hand....he said this surgery was likely the most painful experience he had ever had.

    2. After the fact it can COME BACK if the sheath around the muscles heal...so you have to literally KEEP it from healing. That is very painful. Aside from this the KT Tape (heavy stuff) really does help it helped him and the other woman I met after the 1/2 that was diagnosed. Do a search for KT placement for splints and then for compartment syndrome. Try each and see which helps?

    My main point is even if you haven't had the pressure test having the surgery is an extreme solution for imo extreme cases and the solution may be KT tape or massage. Search youtube for massage for compartment syndrome as I recall there was a video he found AFTER the surgery to help that involved like a golf ball and small rolling pin.

    Neither of us ever still run more than 3 days a week, we do cross train and I do exercise around 6 times / week.

Categories