How long do you rest with shin splints?

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Shoes (specifically arch support), Compression sleeves (for your shins), tape your shins (like football players), shoes, strength training - calf raises, flex your ankles often, shoes...... it's really a crap shoot but once you find what works, you will never forget!

shin splints for me were always a sign that my shoes were done and/or I didn't have the right shoe in the first place. If you haven't done so, I'd get a gait analysis done and professionally fitted for some new runners. I personally don't run anymore for other reasons...it's just very high impact and tough on my feet/ankles in general...so I lift a lot and I cycle these days and do some hiking...but my runnin' days are over.

My shin splints turned out to be knots in the calf muscles from where they were rubbing up against the shin bones. Like you I was thinking compartment syndrome. Initially the knots were found and fixed by a massage therapist but now I can treat them myself using trigger point type massage techniques.

Have you tried a ChiRunning specialist? With your known challenges in how you run, they might be able to offer suggestions in how to correct it.
You mentioned that stretches, etc. hadn't helped. I had shin splints a few years ago and exercises that strengthened my quads, etc. really helped take the weight off the shins.

Last year when training for my first half I had them and I did NO exercise for 2 weeks that wasn't JUST my arms - yes I did that annoying arm cardio machine at the gym. After I eased myself back in for 2 weeks before going full force.

A few things I noticed:

1. Running on the high school track helped. If I tried to run on the sidewalk....I would start to feel pains again so I try to limit that now to no more than 1x / week.

2. As someone else mentioned, trail running helps, it's softer.

3. I'm sure you've heard this one but excessive stretching after the fact....

Aside from that:

My husband had bilateral compartment syndrome surgery last year (August). He had an extreme case that didn't even require the pressure test (he ran up and down the stairs and the surgeon said she'd never felt a case like this.) We discovered this after we had been training together and his calves would get so tight. I would try to massage them mid exercise for him but they were literally like stones.

I also met someone who had compartment syndrome after my first half and had not had the surgery.

From both of their experiences I can tell you this:

1. You do NOT want that surgery anyways unless it is very very VERY bad. My husband has had at least 4 other surgeries in his life...is a type 1 diabetic, has had things broken over his head and speared through his hand....he said this surgery was likely the most painful experience he had ever had.

2. After the fact it can COME BACK if the sheath around the muscles heal...so you have to literally KEEP it from healing. That is very painful. Aside from this the KT Tape (heavy stuff) really does help it helped him and the other woman I met after the 1/2 that was diagnosed. Do a search for KT placement for splints and then for compartment syndrome. Try each and see which helps?

My main point is even if you haven't had the pressure test having the surgery is an extreme solution for imo extreme cases and the solution may be KT tape or massage. Search youtube for massage for compartment syndrome as I recall there was a video he found AFTER the surgery to help that involved like a golf ball and small rolling pin.

Neither of us ever still run more than 3 days a week, we do cross train and I do exercise around 6 times / week.

Heel raises, straight leg raises (laying down), walking with resistance bands, etc.

From what I understand, it's the muscles that run up the front of the shin that get overused when they're too weak that's the issue. This muscle is responsible for curling your foot upwards towards the shin and moderating your speed or simply for slowing down when running.

This exercise could be useful: http://www.fitsugar.com/Suffering-From-Shin-Splints-Try-2583313

I used to do a weekly run at school, played badminton once a week, and done all manner of sports including lifting over the years and the only time I've experienced shin splints is when playing tennis for up to 3 hours a time twice a week. It's the constant decelerating and changing direction that put so much pressure on the shins. It's ruined my enjoyment of the game. I'm fine with sprinting for the ball but as soon as I start to slow down it hurts. I've considered just crashing into fences or the net to avoid using my feet to slow down. )