SHIN SPLINTS!

amelia_atlantic
amelia_atlantic Posts: 926 Member
edited September 2024 in Fitness and Exercise
I have them and never this bad before!

I've been running on a treadmill with an incline of .5 for years to avoid them. Planet Fitness recently changed their treadmills and the lowest incline is 1.0. I think that may have something to do with it but I could be wrong.

Does anyone have any tips to help me heal faster? Any tips to avoid them in the future?

Thanks!

Replies

  • Crunchytxmama
    Crunchytxmama Posts: 169 Member
    Get the book Chi Running. Shin splits are usually the result of something going on with your form. Here is a video of the author talking about it: http://www.youtube.com/watch?v=rkUqkdPQHis . Here is another video that shows the difference in form: http://www.youtube.com/watch?v=XrOgDCZ4GUo&feature=related
  • erickirb
    erickirb Posts: 12,294 Member
    Once they are healed you should walk around on your heals, without the balls of your feet touching the floor, for a few minutes everyday or every second day to strengthen the shin muscles. This will help prevent getting them in the future.
  • Beth1978
    Beth1978 Posts: 19
    Get the book Chi Running. Shin splits are usually the result of something going on with your form. Here is a video of the author talking about it: http://www.youtube.com/watch?v=rkUqkdPQHis . Here is another video that shows the difference in form: http://www.youtube.com/watch?v=XrOgDCZ4GUo&feature=related

    Thank you for these videos. I just recently started jogging and noticed that my shin splints were returning. I hate them!!!
  • shanolap
    shanolap Posts: 1,204 Member
    I too am prone to shin splints, and I was told by a personal trainer that they are the result of having a strong calf muscle and a weaker shin muscle. The pain comes from the fight of the calf muscle pulling the shin muscle when you run. Soaking in the tub with epsom salts will help alleviate the pain. I was told to strengthen the shin muscle by taking the top of a step platform, balance it on my toes (one foot at a time) and do toe lifts while putting some pressure on the step with my hands. I do toe raises at my desk at work with no resistance also.
  • amelia_atlantic
    amelia_atlantic Posts: 926 Member
    Thanks for the tips!

    ...but....HOW LONG WILL I HAVE TO SUFFER?! I just want to run!!!
  • jclguru
    jclguru Posts: 123
    For me, it was two things.

    1. Was finding the right support for my big flat feet. Its sooo hard to find a size 15 shoe.

    2. I had to find the right speed on the treadmill. I started with a 5.0 speed and my shins would be
    on fire. Eventually, I found 4.6 more to my shins liking.

    I also wear a cho-pat shin splint compression sleeve.

    Doug
  • Iceprincessk25
    Iceprincessk25 Posts: 1,888 Member
    Running is a high impact sport so you definitely need to make sure that you get the right shoes for that. Do you know if you have flat feet? That could be contributing to your shin splints.

    They make neoprene sleeves that you should be able to get at a sporting goods store that you wear over your shins and that will help keep them warm and prevent the muscles from pulling away at the bone.

    As far as treatment goes, make sure that you are icing after every run. An ice massage would be the best way to go. Get some dixie cups and fill them up with water and put them in the freezer. When they are frozen, rub the giant ice cube over your shins for 8-10 min.

    If you would like to take an anti-inflammatory for the pain it might help. If you are going to take advil I would up the dose to 4 pills every 8 hours if your stomach can handle that. You need to take it consistently for 3 days before it becomes an anti-inflam. though.
  • amysj303
    amysj303 Posts: 5,086 Member
    yes, thanks for the video links, i think i am starting to get it. I tried it last night and I am not sore at all today.
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