Arrghh!! Shin splints slowing me down!!!

char_char_piper
char_char_piper Posts: 98
edited December 28 in Health and Weight Loss
So I've been here for about 10 days now, but I have been training pretty aggressively for the last month or so. I'm doing Jillian Michaels Body Revolution and I'm in week six of that. I'm also training for my first 5K which is at the end of Sept, so I'm running between 3-4 miles about every other day. I've also added swimming to the mix, so I rarely ever have a day that I'm not working out, and many days I'm doing a 'double.'

At any rate, lately I've been suffering from shin splints--in fact as I'm typing this I'm sitting on my coach, feet elevated with ice on my shins. My next workout is in an hour and it is some pretty high intensity cardio with lots of jumps...

My question is: aside from the R.I.C.E method, is there any other treatment for shin splints that can help me without putting me out of my rhythm? I've heard ginger is good.

The point is that I don't want to injure myself, but I'm also on a good roll and I don't want to lose too much momentum by 'sitting it out' for too many workouts.

Looking for suggestions!! Thanks!

Replies

  • Saree1902
    Saree1902 Posts: 611 Member
    Shin splints are often caused by over-striding so pay attention to your stride length when you run. Shoes can also be an issue - mine went away when I got running shoes from a specialist shop, which let me try them out running up and down an alleyway.

    Also, is 3-4miles every other day perhaps a bit much for a 5km race? 5km is just over 3 miles so you could get away with much shorter runs to train for this and just do 3-4miles once a week.

    While they're bad, maybe up the swimming and scale back anything that involves impacting the legs. A cod-liver oil &/or glucosamine supplement might also help.

    For any further advice, runnersrescue.com is a brilliant site.
  • jodiegauv91
    jodiegauv91 Posts: 20
    I had to completely stop running (and other sports with a strong impact) for 2 months, and even then my leg wasn't completely healed.

    Unfortunately there aren't any miracle treatments out there (of if someone knows one, please tell me!). Even if you treat it, if you keep pushing yourself you don't give you body any time to repair the damage and will eventually have to stop when the pain becomes too strong.
    So my answer to your question would be a "no", but you don't need to "sit it out" : maybe concentrate on the swimming and other low impact sports, and give your shins a little rest :)
  • chubtofit
    chubtofit Posts: 67 Member
    Look for shin stretches online too. There aren't many but after suffering with them myself, I tried the stretches and altered my stride rate (180 strides/minute) and they have disappeared.
  • Muffinbug03
    Muffinbug03 Posts: 7
    Hey there,
    I totally understand the frustration with shin splints. I used to struggle very badly with them.
    A few things you could do:
    1. Get a new, and very supportive set of tennis shoes.
    2. Stretch after any cardio for about 5-10 minutes
    2. THIS IS WHAT I DO-- tape your shin splints. I had to have trainers do this for me in high school two years ago. Get medical tape and tape on either side of the shin splint(s). Basically, if your shin splint is right in the middle of your your shin. Tape on either side, where the splint ends on either side. Make sure the tape is tight, but not too tight. You want pressure, but you still want to be able to jump, etc. Take the tape of after the workout to stretch.

    I hope it helps :)
  • jonwv
    jonwv Posts: 362 Member
    Take some asprin, they seem to work good
  • DixiedoesMFP
    DixiedoesMFP Posts: 935 Member
    Zensah compression sleeves saved me and they come in a ton of fun colors.

    You may actually have to take a week or two of rest to let them heal completely....realize that shin splints are tiny stress fractures....you certainly don't want them to turn into major stress fractures.
  • elysia319
    elysia319 Posts: 6
    I suggest you try foam rolling out your calves. I suffered from shin splints myself. The foam roller has made such a difference. I also suggest you try calf compression sleeves and shock-absorbing insoles that support the arch may help. This has helped me, hopefully it can help you too!
  • Dawnhasajeep
    Dawnhasajeep Posts: 180 Member
    My shin splints were always caused by tight calf muscles. I use a Pro stretch and foam roller you can get the pro stretch cheeper on Amazon.
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    Also I used Dixie cups filled with ice. Just peal the top of the cup away and you can massage your shins with the ice. This seemed to help more than just putting ice on them if you can massage it as well.
    I also agree with the person that said you can do shorter runs and a long 3-4 mile run 1 time a week for 5K races. Don’t for get to slowly increase miles and LOTS, LOTS & LOTS of stretching when doing cardio.
    Feel better soon.
  • MeadowSong
    MeadowSong Posts: 171 Member
    When I was running in college I read that they were caused by some muscles getting stronger than the opposing ones,don't remember which muscles that would be, but do remember the fix. Hang some weights, I think mine were like 3 lbs, from shoestrings and hang them on your toes. You'll have to sit on a table or something, but lift those weights with your toes for a bit every day. Works like a charm. Told other folks and it worked for them. Don't remember how much I had to do it--it's been a long time and I've never had the problem again after getting it fixed that once.
  • walshjessie
    walshjessie Posts: 3
    I used rock tape (kenisology tape) and mine were gone within three days!!
  • dare2love81
    dare2love81 Posts: 928 Member
    Shin splints are a problem for me as well. Only thing I've found so far that helps is resting, ice, and low-impact cardio until my shins stop hurting. :grumble:

    These compression sleeves mentioned above might be worth a shot though...
  • char_char_piper
    char_char_piper Posts: 98
    Thank you all for the wonderful suggestions!! I'm implementing them into my daily regimen! !
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