Shin Splints-Charlie horses

Iorns78

Hello, I am looking for any sort of help here! I have been working out since January. Last Thursday I did a long run (for me) and every since then I have had shin splints/charlie horses in my legs. I have had to cut my workouts in half because of the pain. Does anyone have any cures...of any sort....that I could try! I am willing to try anything, man o' man they hurt! Thank you in advance!

sonjavon

I, thankfully, have never had shin splints. However - I've been plagued with terrible charlie horses all my life. I've learned that if I eat enough potassium and calcium - I don't get them nearly as frequently.
For high potassium foods think - bananas, cantaloupe (ick - not my favorite), spinach, broccoli, tuna, avocado, oranges, tomatoes, cauliflower... I honestly can't tel you how much potassium you're "supposed" to get - but I try to eat at least 2-3 servings of potassium rich foods per day.

I rarely drink milk - but find that some dairy in the evening (yogurt, cheese, cottage cheese) helps relax my muscles.

Hope that helps and hope someone else has some answers on the shin splints!

deckerp

I found several topics on the forums for shin splints. I was looking for them myself a few weeks ago.

Here's a link to a Yahoo! Health topic on shin splints.

http://health.yahoo.com/pain-overview/shin-splints/healthwise--uz1663.html;_ylt=ArehfNYU.wgPcwtodZerChEXu7cF

Here is the article.

What are shin splints?
Shin splints are a condition that causes pain and sometimes swelling in the front part of the lower leg (shin). The pain is most likely from repeated stress on the shin bone (tibia) and the tissue that connects the muscle to the tibia. They are common in people who run or jog. Activities where you run or jump on hard surfaces, such as basketball or tennis, can also lead to this painful condition.

What causes shin splints?
Most people get shin splints from repeated pounding on hard surfaces during activities such as running, basketball, or tennis. You can also get them when you:

■Change to new running or workout shoes or wear shoes that don't have enough support. This can happen when you wear your shoes too long and they wear out.
■Run or walk on a different surface than you are used to. For example, you might get shin splints when you switch from running on a trail to concrete or asphalt.
■Work out harder than usual or train too hard or too fast instead of working up to a training level gradually.
Some people have flat arches in their feet, which can make the feet roll inward when running. This may also lead to shin splints.

What are the symptoms?
Most people with shin splints feel pain on the front lower part of the leg. Some people have mild swelling too.

When you first notice the pain, it may just be at the start of your workout and feel like a dull ache or soreness. If left untreated, the pain can become sharper and last until you stop exercising. In severe cases, the pain can continue even after you finish your workout.

How are shin splints diagnosed?
Your doctor will be able to tell if you have shin splints by talking to you about your symptoms and examining you. He or she may do an X-ray to rule out other conditions, such as a stress fracture.

How are they treated?
In many cases you can use home treatment to help relieve pain and swelling from shin splints.

■Rest is often the best treatment for shin splints. This doesn't mean that you have to stop exercising. The idea is that you can exercise as long as it isn't painful. You may need to avoid high-impact activities like running until you feel better, or at least cut back on how often and how long you run. As you recover, it may help if you:
■Choose low-impact activities such as swimming or cycling instead of, or in combination with, running.
■Run or exercise only on soft surfaces, such as dirt or grass.
■Run on level ground and avoid hills.
■Reduce your speed and distance when you run.
■Ice helps to reduce pain and swelling. Apply the ice or cold pack for 10 to 20 minutes, 3 or more times a day.
■Elevate your lower leg on pillows while you apply ice and anytime you sit or lie down. Try to keep your lower leg at or above the level of your heart to help minimize swelling.
■Stretching exercises, such as heel cord stretches, may also help.
You may also try over-the-counter medicine. For example, ibuprofen (such as Advil or Motrin) or naproxen (such as Aleve) can help relieve pain and swelling. Acetaminophen (such as Tylenol) helps with pain.

Ask your doctor if strengthening and range-of-motion exercises are right for you.

After you feel better, don't go back to your old exercise routine too quickly. Start slowly, and little by little increase how often and how long you work out. If you start out too fast, your pain may come back.

Can shin splints be prevented?
There are things you can do to help prevent shin splints.

■Start slowly when you try a new activity. For example, if you are new to running, increase the distance and pace of your run over several weeks.
■Wear shoes that fit your foot right. And don't work out in shoes that are worn out.
■If you have flat feet, you may try a shoe insert to give you more support and cushion the impact of exercising on hard surfaces.
■If you are a runner, try cross-training with a low-impact sport, such as swimming or cycling.

fiendiish

I have the same problem....although I think mine are compounded by the incline of the trail I walk. Regardless, staying hydrated, a bit of Ibuprofen, and a potassium rich snack about 30 min before working out HELPS...as does stretching well before and after, icing your shins after working out, and tennis ball massage regularly.

(I've found that I really enjoy stretching my hamstrings by doing the downward dog. Great leg stretch. The best shin stretch I have found is to kneel down and sit back on your heels...lifting one knee off the floor at a time.)

It is my understanding that exercises to strengthen your shins is helpful too (ie, writing the alphabet with your toes) but I can't vouch for that yet. I've started doing it, but results will be a little while.

Hope you find some relief...and if you find out something I dont yet know...please tell me!

lauralynn24

I get Shin Splints all the time, last time I ignored them and it turned into much bigger foot and ankle problems. I would definitely go light on your work outs until you feel better but in the mean time, ice and stretching will for sure help. But also rubbing them and even massaging them works really well too. So treat yourself to a deluxe pedicure to reward yourself for your hard work and to make your legs feel better!!!!

Ang8178

Deckerp, great info :happy:

I just researched this my self a few days ago. If you google shin splints there's alot of info out there. I personally have somewhat flat feet, which is changing now that I've lost weight and do exercises that strengthen my feet and legs. I didn't actually get shin splints but I reconised the symptoms when I started to get really sore feeling along my shin bone. Prevention is key, once you have them you have to take time to let them heal or it just becomes worse.

For me most shin stretches didn't really stretch that part of my leg. The one I found that works for me is to sit on the ground with your knees and feet under you (butt on your heals) and just sit for about a min or min and a half. Same for calves, the stretches weren't enough for me so I do a triangle stretch mainly done in yoga.

For strength I was walking alot, now I've just started running. Both of these will build muscle. However, don't over do running. It's something you have to build up to. Shoes are a big thing! It's really hard for me to find ones I like with the suport I need. I always end up buying support insoles, everytime! I also do calf raises with weight at the gym all the time. You can do them at home and if you don't feel a workout anymore from using your own body weight you can always hold on to free weights while you do them.

As for charle horses, I used to get them when I was dehydrated. But it was on the verge of severe dehydration. Really stretching out all parts of your legs will help! If you're worried about getting enough vitamines in your diet you could start a muilti vitamin if you don't already take one.

Iorns78

Thank you everyone, I really appreciate the GREAT info provided!!