Shin Splints: rest or push through it?

Options
hannahcall2
hannahcall2 Posts: 175 Member
in Fitness and Exercise
I have shin splints in my right leg. It hurts a fair amount, but I could probably pull through a run today. Should I just ignore it until it goes away?
«13

Replies

  • meerkat70
    meerkat70 Posts: 4,616 Member
    Options
    Rest and stretch.

    Running through it won't help you heal. It could even set you up for worse injury.

    See a sports masseuse, if you can. Best thing I've ever done for my legs.
  • hannahcall2
    hannahcall2 Posts: 175 Member
    Options
    What are some easy on the legs exercises that I can do in the mean time?
  • meghannrenee
    meghannrenee Posts: 202 Member
    Options
    rest. They won't go away if you don't.

    Google shin splints - look for stretches and strengthening exercises that focus on that area. When you do feel better and start running again pay attention to your stride (which depending on the severity could take a few weeks) - they are often caused by overstriding. Your foot should land under your center of gravity, not in front of you.
  • Dallyhi
    Dallyhi Posts: 32 Member
    Options
    Ice, stretch (cautiously), ice some more repeat several times a day! (Thanks to my physiotherapist this worked wonderfully well for me!) Good luck.
  • healthymebetterme
    healthymebetterme Posts: 99
    Options
    I get really bad shin splints in both my legs, I tend to rest for a bit then start exercising again. I'm hoping as I lose weight and the strain is taken off my joints that they will ease off a bit.
  • Kris1997
    Kris1997 Posts: 241
    Options
    I suffer from shin splints horribly!!! Best thing I did was rest. Once they began to feel better I went out and bought a pair of insoles for my shoes. Best money I've ever spent!! No more shin splints!
  • toddis
    toddis Posts: 941 Member
    Options
    Rest.
    Use a medical rubber band or resistance band over your toe and do the alphabet...I think...
  • meerkat70
    meerkat70 Posts: 4,616 Member
    Options
    It's not your joints, it's muscular - and shin splints are an overuse injury so rest is imperative. Use a roller on your calves and shins. Use ibuprofen. Ice x3 per day. Rest as much say can. Stretch t the calf as much Ada you can. When you do start running again, make sure you are stretching out well after your runs.

    Anything not weight bearing will be fine, to maintain cv fitness. Cycle, swim, row, anything like that.
  • NaomiJFoster
    NaomiJFoster Posts: 1,450 Member
    Options
    Rest for longer than you think you need to. They get worse and worse if you try to keep going. They're awful. I get them a lot. I once got them on vacation (because of trying to walk as fast as my super-tall husband) and I was in agony for the rest of the vacation because I 'had' to kepp going with all of our sightseeing. I was still in agony a month later. It took a very long time to heal.

    Good arch supports and re-learning how to walk 'properly' has made a big difference for me.
  • bbgughj
    bbgughj Posts: 219 Member
    Options
    Ankle exercises,
    Toe raises
    Rotating your ankle in a circular motion,
    also pretend as if your writing the alphabet from A -Z with your big toe ....
    Ice helps too
  • layapooh15
    layapooh15 Posts: 64 Member
    Options
    i run it off then ice it at the end.
  • dusty8907
    dusty8907 Posts: 350 Member
    Options
    I usually run through them and after 10-15 minutes of light jogging/warming up they tend to go away and feel great. Watch how you're running, heel striking is one of the main reasons that causes them and i know i am one. Correcting you're running technique is probably what needs to be done here.
  • blwalton70
    blwalton70 Posts: 71 Member
    Options
    How old are your shoes? That can make a difference. I also have suffered from them, but only after mile 6 or so. I wear Zensah compression sleeves... they changed my life.
  • Doodlewhopper
    Doodlewhopper Posts: 1,018 Member
    Options
    Shin splints are inflammation where the tendons attach to the bone. They take longer to heal because of the lack of blood supply.

    A good professional massager will stimulate the blood flow and speed up healing. (maybe a tens unit?) Avoid anti inflammatories because the inflammation does have benefit.

    Ice and cold baths also reduce inflamation, but also slow down healing. Elevate your legs instead.

    Rest and a good professional massager is the best treatment.

    Follow the previous advice. Google exercises for shin splints.

    Also note that stress fractures are sometimes mistakenly diagnosed as shin splints. Not good.
  • drgndancer
    drgndancer Posts: 426 Member
    Options
    Good advice in general in this thread. RICE (Rest, Ice, Compression, Elevation) are the best treatment for shin splints. A couple of additions:

    1) The root cause may be old or improper foot wear. If you haven't done so, go to a good local running shop and have them do a gait analysis. They can recommend good shoes to correct for imperfections in your gait (most of us have them). You may simply have old shoes which need to be replaced. You want to replace shoes every 300-500 miles or when they look worn. This won't fix your shin splints, only rest will do that, but it could prevent reoccurrence.

    2) If they take more than a week or so to start feeling better, talk to a doctor. Preferably a sports medicine specialist. It could be something more serious than shin splints. Among other things, a stress fracture feels pretty much the same.

    Exercises are another preventative. Not going to help with your current pain, but possibly prevent reoccurence,
  • hannahcall2
    hannahcall2 Posts: 175 Member
    Options
    Thanks for all the tips! I've had them once before when I was in high school, but I still had to do PE and such, so I never really gave it a chance to heal. It took about a month and a half for them to go away. A few days ago I started walking a German Shepherd who nearly pulls my arm off hauling me down the street. I kept using my right foot (my strong side) as a brake and I'm almost positive that's what caused it. If this could go away within a week that would be awesome.
  • BertNijs
    BertNijs Posts: 3 Member
    Options
    It's not your joints, it's muscular - and shin splints are an overuse injury so rest is imperative. Use a roller on your calves and shins. Use ibuprofen. Ice x3 per day. Rest as much say can. Stretch t the calf as much Ada you can. When you do start running again, make sure you are stretching out well after your runs.

    Anything not weight bearing will be fine, to maintain cv fitness. Cycle, swim, row, anything like that.

    ^This is the best summary of shin splint treatment I've seen here ;) Thanks and congrats on spreading the knowledge.
  • Bobby__Clerici
    Bobby__Clerici Posts: 741 Member
    Options
    Rest :bigsmile:

    And maybe there is something else you can do for cardio like swimming or rowing.
    Rest is paramount.
  • BertNijs
    BertNijs Posts: 3 Member
    Options
    I wouldn't recommend special shoes. You'd rather build up the pace and distance slower until form, muscle and joints are all ready for the same "goal". Or you'll just be moving your problem around by buying something you're training your body for.
  • 1Fizzle
    1Fizzle Posts: 241 Member
    Options
    I usually run through them and after 10-15 minutes of light jogging/warming up they tend to go away and feel great. Watch how you're running, heel striking is one of the main reasons that causes them and i know i am one. Correcting you're running technique is probably what needs to be done here.

    This was my case regarding shin splints...I was significantly heavier when I began running and shins felt horrible. I dd push through and after a while they were a non-factor. Depends on how significant the pain is to you.

Categories