Shin splints

alaskagal

Despite my best efforts to do this the smart way, I woke up this morning with a shin splint :grumble:
Not only is it painful, it makes me mad because I was trying so hard not to end up with this. So moving on....any ideas on how to continue getting cardio while this heals? Any suggestions for quick healing? I do not have access to a pool. And, since I'm in Alaska and it's currently - 3 F degrees (yes, that minus three!) a leisurely walk outside is out of the question. :mad:

Thanks for any help!
:flowerforyou:

alaskagal

Despite my best efforts to do this the smart way, I woke up this morning with a shin splint :grumble:
Not only is it painful, it makes me mad because I was trying so hard not to end up with this. So moving on....any ideas on how to continue getting cardio while this heals? Any suggestions for quick healing? I do not have access to a pool. And, since I'm in Alaska and it's currently - 3 F degrees (yes, that minus three!) a leisurely walk outside is out of the question. :mad:

Thanks for any help!
:flowerforyou:

kristie874

Do you have a gym nearby that you belong to? A lot of gyms have rowing machines and "bicycles" that you do with your arms. You could also try yoga or pilates. If these options aren't for you, maybe you could just stick to a good strengthening regime for the time being. Hope that helps!

zenmama

Nike shocks got rid of my splints...and I had them bad. So maybe a new pair of good shoes? Hot and cold paks as well..

dd

athomemommy

WOW -3, I am in Florida and I am actually sweating when I go outside. It is still in the 80s here.

rheston

Go to this link it may help: http://www.thestretchinghandbook.com/archives/shin-splints.php

"The basic treatment for shin splints is no different to most other soft tissue injuries. Immediately following the onset of any shin pain, the R.I.C.E.R. regime should be applied. This involves Rest, Ice, Compression, Elevation, and Referral to an appropriate professional for an accurate diagnosis. It is critical that the R.I.C.E.R. regime be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques. The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons."

Free weights seated on an exercise ball or bench can help build up your cardio very quickly if you move through the routines faster and with minimal breaks between sets.

MontanaGirl

Hi Alaskagal! Hopefully if you rest it and go slow when you start back up again it will help. Congrats on success so far!! Where in Alaska are you? I spent most of 1 summer working at Mary's Mckinley View Lodge - don't know if it even exists anymore - just in Denali Park border. Loved it there, but bailed before winter hit full force!!

alaskagal

Thanks for all the great suggestions! I hadn't thought about checking my shoes (great advice) and I'll certainly be checking out the recommended website.

Additionally, thanks for the support!

Cheers :drinker:

ariannedavis

When looking at your shoes, flip them over and examine the soles. Is the wear pattern even on both and in the same areas of the sole? Do you show more wear on the outside at the heel and then on the inside by the big toe? If so, you are an over-pronator (heel strike, roll in and off big toe). I would pick up a pair of insoles that have a bit of an arch. This will help to correct the pattern and relieve the shin splints.

You need to stretch the muscles and tendons as well. drag your foot behind you and allow it to roll from big toe to little toe. You should feel this stretch across the entire shin portion of the lower leg. Before activity, ice massage your shins for 5-7 minutes. We use gatorade cups, so you need to find a large dixie type cup. Simply fill & freeze, then peel away a portion of the cup to expose the ice. TBe sure to warm up slowly and stretch again. The first ten to fifteen minutes and then post-workout are usually the most painful. After, stretch and ice. Start an NSAID (ibuporfen or naproxen-sodium) regimine. Our team doc recommends 2 aleeve 2xday for about a week.

Hope this helps!:flowerforyou:

jlohern

When I ran track in high school, we would end every practice with "Handiwalks". They help to stretch out your muscles and prevent shin splints. We would walk up and down the basketball court:

1. On our heels
2. On our toes
3. With our toes pointing in
4. With our toes pointing out

I warn you that you will look ridiculous doing this (especially with your toes pointing in/out)! Since I don't have access to a basketball court, I do this around my house.