On recent acute shin splints, is ice or heat better?

I've had these from running before Usually meant I needed new trainers! I know that you can massage them which sometimes helps. If you go them from walking on pavements then I guess it could be the higher impact that has caused a problem. I have now had to have tailored insoles in my shoes which have helped.
Sorry I'm not sure this is helping but there will be plenty of people on here who will be able to give you proper advice!
Good luck.

Alison

People in boot camp who had shin splints got put on ice treatments every morning and night, so I am guessing ice.

Some say the world will end in fire.
Some say in ice.
From what I've tasted of desire, I hold with those who favor fire,
But if it had to perish twice,
I think I know enough of hate,
to say that for destruction,
Ice is also great, and would suffice....

^^^^^ yeah - what he said

I can tell you with 100% certainty that Ice is the correct treatment.

Ice constricts blood vessels in the area, which draws out blood, so when your body warms back up, new fresh blood, with nutrients come in and can help aid in repair. Ice reduces inflammation and reduces pain.

Heat on the other hand dilates the blood vessels and this allows more blood into the area. when you have shin splints you have microtears in the muscle fibers, therefore more blood to the area is going to cause more inflammation, swelling and pain.

You can never be too early with ice, but you can def use heat too early. you only want to use heat when all inflammation is gone, and when you are suffering from shin splints, heat is the wrong call.

I am nearly through my doctorate, have a BS in Human Biology and have been a massage therapist for 10 years, so I have a lot of experience in this area.

Well, there is conflicting advice. Usually ice the first 24, then heat after that. However; my PT had me do ice for 20 then heat, 3 times a day after 24 hours. Acute pain is best with ice and soreness is best with heat in my book.

R - Rest
I - Ice
C - Compression
E - Elevation

When first injured Ice is the recommended treatment. As previously mentioned it reduces the swelling and inflammation and allows healing to start sooner.

After the first 24-48 hours, you can slowly add heat.

A bigger question is... 8.25 miles is not really that far. Have you considered the cause? Did you have a pre-existing shin splint condition?

Shin splints is often a result of improper footwear, poor form or the terrible too's (too much, too hard or too fast). It doesn't normally have a sudden onset after doing an extra 2.25 miles one time.

Worn out or improperly fitted footwear can lead to injury. Shoes typically wear out after 500 miles. While they may look new, they will have lost the ability to properly support your foot. Improperly fitted footwear usually consists of the wrong shoe for your foot ( perhaps a motion control shoes on a neutral foot?) or the wrong shoe for the sport (i.e. don't go running a marathon in bowling shoes). Also keep in mind with shoes... you usually get what you pay for.

Poor form can lead to injuries as well (especially for runners). Weak core muscles, heavy pronation etc... etc.. these can all lead to injury.

Too much, too hard to too fast... well they kind of speak for themselves don't they? If I work out too much and don't include rest as part of my exercise framework... my muscles never have a chance to recover from the stresses I've inflicted. Likewise if I really over do it (to hard) on a consistent basis... or perhaps you've just progressed to quickly (the too fast) and not allowed a progressive routine for your muscles to adapt to.

Not trying to second guess you or anything (no rudeness intended here) but It seems odd to me that after one time hiking 2.25 miles further than you expected you would suddenly have shin splints. Whats the missing part? What is your normal routine?

Get the best of both worlds....................................heat the ice.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Ouch. That's truly awful. I've had those before and they hurt. I'd try the ice as that was what my trainer told me the last time I got injured. I know what you mean about pavement...there is a big difference between that and nice soft ground.

Monica

Some say the world will end in fire.
Some say in ice.
From what I've tasted of desire, I hold with those who favor fire,
But if it had to perish twice,
I think I know enough of hate,
to say that for destruction,
Ice is also great, and would suffice....

I think I love you.

HEAT & MASSAGE to increase blood supply which delivers oxygen to aid in the healing process. THEN ice to reduce inflammation. Nsaids to reduce inflammation as well for a few days along with rest. That is essential! SHOES with PROPER support are also ESSENTIAL. Stretching calves before AND AFTER helps too along with ham string stretches. Let's face it, no one wants to stop exercising to heal, it sucks, but you have to sometimes. When I get them (I had them last week) I slow down or stop walking and switch to other exercises to burn calories until they have healed. But heat, with massage then ice.
Oh, someone mentioned proper form. I had that problem. Turns out my hip was torn and I was turning ever so slightly w/o even realizing it! So, now, I REALLY pay attention to the way my foot strikes the treadmill/ground as I walk, to ensure proper form.

3 times since the 80's? Ya, I'd agree that it's not a trend. :happy: All the best and if it does recur, send me a message and I can send you some exercises.