Shin Splnts

hjensen2263
hjensen2263 Posts: 68 Member
in Fitness and Exercise
I have flat feet and tend to get the kind of shin splints where the connective tissue pulls away from the tibia on the medial side of the leg. I wear arch supports and wrap my arches & feet, but sometimes thats just not enough. I've pretty much stopped running & replaced it with plyometrics, biking, & weights. I ice them & sometimes use anti-inflammatories. I've worked on strengthening my calves. But nothing seems to work! They tend to be on the same leg as the knee I broke around 7 years ago, if that makes any difference.

Any other ideas? I really need help here.

Replies

  • So_Much_Fab
    So_Much_Fab Posts: 1,146 Member
    Go to your local running store (not a big box sporting goods store) and have them fit you properly for running shoes.
  • PeteWhoLikesToRunAlot
    PeteWhoLikesToRunAlot Posts: 596 Member
    I've dealt with shin splints a lot when I first started running, but not so much now that I've pulled off some weight, worked on my form (google Chi Running, which I strongly recommend). That being said, you've got a different history, with a broken knee.

    As part of healing from a knee break, did you consult a physical therapist or exercise physiologist? I'm curious if everything in the knee is working exactly as it should - if anything is off or misaligned in your knee, running will exacerbate it.

    Are the arch supports a prescription, or "off the rack" ones you can get at any sporting goods store? Also, have you had a gait analysis done? Most specialty running stores can eyeball your gait, but given your history, you might want to go to a place where they can actually capture video of your gait, see what's going on, and can probably recommend a stability or motion control running shoe to help keep your form good.

    Assuming everything is mechanically ok in your knee, it might come down to some residual weakness following the break, that ends up messing with your form and causing the splints. A personal trainer would probably be able to help come up with some knee-strengthening exercises you might try.

    Best of luck!
  • hjensen2263
    hjensen2263 Posts: 68 Member
    I've been to physical therapy twice for my knee & I've been to a podiatrist for my feet. I've never had a gait analysis, so that sounds like a good idea. Thanks for the tip =)
  • billsica
    billsica Posts: 4,741 Member
    Not sure if it helps, but going more minimalist shoes has done wonders for my foot, shin splints, etc.
  • Pink_turnip
    Pink_turnip Posts: 280 Member
    knee brace and compression socks might help
    and like others have suggested, a gait analysis is a good idea
  • Sycoholic
    Sycoholic Posts: 282 Member
    Yeah, I would definitely have your gait examined. Heel striking adds a lot of jarring and helps contribute to shin splints. Maybe you're doing this as well. If you buy the right shoe you shouldn't need special inserts. Also, stay away from any type of minimalist style shoe. You'll want more cushion since shin splints are your problem. Minimalist shoes are for more experienced/seasoned runners trying to push their fitness. If you get the right shoes and have no problems with how your foot lands (i.e. heel striking) and continue to have problems with shin splints I would definitely seek a podiatrist. Also, have you ever tried compression leg wraps? Several companies make them. You can get ones that cover your shins or ones that also act as socks. These may help alleviate your pain as well as aide recovery. It might not be a bad idea to wear them when you run and another pair after your run for recovery. I find it really helps me so I can do more mileage and recover faster.

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