Chin-Splints HELP NEEDED

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Replies

  • vanessaclarkgbr
    vanessaclarkgbr Posts: 731 Member
    Oh also - are you holding the stretches long enough - and doing sets? Mine's been so much better since I did a regimented 10 mins of stretching afterwards, and built up to holding each stretch for 30 seconds, repeating three times.
  • taso42
    taso42 Posts: 8,980 Member
    Try adding vinyasa yoga into your workout once a week and adding hatha yoga in once a week (alternate).... most articles ive read say to run through it.... that's what i do. i stretch some first, but it's never enough. I just keep going, but the yoga has helped

    :noway:

    This is very bad advice. Running through pain is a great way to take a minor injury and make it worse.

    Do you have a link to an article that suggests running through the pain?
  • CaptainGordo
    CaptainGordo Posts: 4,437 Member
    chin_wrap_universal.jpg
  • vanessaclarkgbr
    vanessaclarkgbr Posts: 731 Member
    Sorry! Used this too - not sure if any tape would do but it gave me a bit of confidence after resting it to start again: http://www.sporttape.co.uk/
  • Sublimely_Self_Righteousreused
    Sublimely_Self_Righteousreused Posts: 935 Member
    Chew gum. It will strengthen your jaw considerably.
  • BerryH
    BerryH Posts: 4,698 Member
    Easy peasy shin stretch - kneel on the floor with your feet under you, tops flat on the floor, lean back.

    Also look at changing your running style. If you do an exaggerated heel landing, you lift your toes up with each step and overuse the muscles alongside your shins. I went from heel landing to my natural mid-foot landing and never suffered again.

    Good luck, and feel free to add me if you're looking for running buddies! :flowerforyou:
  • youngmomtaz
    youngmomtaz Posts: 1,075 Member
    Try adding vinyasa yoga into your workout once a week and adding hatha yoga in once a week (alternate).... most articles ive read say to run through it.... that's what i do. i stretch some first, but it's never enough. I just keep going, but the yoga has helped

    :noway:

    This is very bad advice. Running through pain is a great way to take a minor injury and make it worse.

    Do you have a link to an article that suggests running through the pain?

    Agreed, running through it is a sure fire way to make it way worse. See my post upthread.
  • Qarol
    Qarol Posts: 6,171 Member
    chin_wrap_universal.jpg
    the face bra!
  • Jeff92se
    Jeff92se Posts: 3,369 Member
    quality running shoes
  • jessicajane11
    jessicajane11 Posts: 10
    try using an eliptical..less impact..its better for your knees too! or a bike..should help! Ice wont do anything long term!!
  • BeeElMarvin
    BeeElMarvin Posts: 2,086 Member
    WOW! Can you imagine if Jay Leno got Chin splints?

    jay-chin.jpg
  • killagb
    killagb Posts: 3,280 Member
    Also keep in mind that stretching is more beneficial AFTER your run, more so than before. I typically stretch a little before then do it for longer after my run.
  • maidentl
    maidentl Posts: 3,203 Member
    Easy peasy shin stretch - kneel on the floor with your feet under you, tops flat on the floor, lean back.

    Also look at changing your running style. If you do an exaggerated heel landing, you lift your toes up with each step and overuse the muscles alongside your shins. I went from heel landing to my natural mid-foot landing and never suffered again.

    Good luck, and feel free to add me if you're looking for running buddies! :flowerforyou:

    I think she's on to something here. I land mid-foot and don't have this problem. I think the advice to stretch after your run is good, too. And finally, it was a funny typo. Having a sense of humor reduces stress.
  • cpegasus01
    cpegasus01 Posts: 400 Member
    COMPRESSION SLEEVES!!!!!!!!! I am a runner and I got SHIN splints all the time! I was told its because I dramatically upped my training for a half marathon and my legs were not ready. I was told compression sleeves or compression socks were the way to go! BOY, what a difference. I don't even feel my shins anymore while running.

    What I was going to suggest. My daughter has to wear them for basketball with all of the running she does.
  • musclebuilder
    musclebuilder Posts: 324 Member
    Shin splints :) – For many (10+yrs) I have had horrible chin splints. I’ve iced them, added calcium to my diet, rested them in hopes they would heal, bought the best shoes possible for running. I can’t seem to find perhaps not a cure, but some help to either prevent, or decrease these bad boys. I will admit, I’m not much of a “stretcher”, and I’m getting better at that. Any help would be appreciated!!

    Sincerely,

    Painful in Texas :/

    I have delt with medial tibial stress syndrome myself and it is no fun..You have had them a long time and I see you have tried some steps that can help improve the situation. Its usually not just one thing causing the injury but it can be a whole bunch of factors contributing to the injury. From footwear, training errors, muscle imbalance and inflexibility, biomechanical ect ect..When I am in these situations I typically try to cover as many bases as I can in an effort to find a solution..If the situation does not improve with conservative management then it may be time to see a specialist.

    I see others have mentioned footwear and you said you have a quality pair of running shoes. Even with that, shock-absorbent insoles may be helpful with dissipating ground reaction forces. I have used them both when I have had shin splints and plantar fasciitis and it was helpful. Obviously rest is important and I see you have done that..But if you returned to doing some of the things that contributed to the injury in the first place then not much will be accomplished. You may have to make 'modifications to your training/re-structure' Whether it be a reduced intensity or workload..You can reduce your workload with running yet find other low impact training to do while allowing for recovery..Avoiding very hard surfaces, hills, and uneven surfaces..Ice is helpful. Ice10-15m after training and then 10-15m every couple hours or so and before bed. Muscle imbalance and inflexibility are a factor of the gastrocnemius, soleus, and plantaris muscles as well as the hamstrings and quads. You said you are getting better at stretching..Warmup/stretching are often two neglected disciplines when it comes to athletes. You have to take those two disciplines as seriously as your training to help prevent these types of injuries you are dealing with. Strengthening of these muscle groups mentioned above..For example one exercise that is beneficial is the toe raise. The major muscles involved being the tibialis anterior, extensor digitorum longus, and peroneus tertius muscles..All of which are located on the front of the shin and can help prevent this type of injury as well as balance the development of the gastrocnemius and soleus to help prevent injury. Strengthening the glutes..Also hip muscle weakness and decreased lumbo-pelvic (or core) stability are factors.
  • JunkFoodJane
    JunkFoodJane Posts: 150 Member
    I've never gotten them, so this is second hand advice I remember from when I was younger- try walking uphill to strengthen the muscles. I always do this when I am in running phases and remember another runner saying it helped her shin splints and wondering if my doing it was helping prevent me from getting them.

    Luck!

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