Anybody with shin splints? Advice/anything that helps?

amandakev88
amandakev88 Posts: 328 Member
in Fitness and Exercise
I get extreme shin splints, namely when running or power-walking . They are excruciating to the point where i simply have to stop. Cant even walk. I then kinda slowly limp home. Its not a problem when using the elliptical or anything like that, but when i have to quickly jet to the store, they act up, and it winds up taking me twice as long to get back. I wear pretty good quality shoes, but if there are any that are known to help with this problem, i'd be willing to check them out.

Is there a way to lessen the pain? Google is pretty fruitless and just tells me its the muscle pulling from the bone or something.

=[

Replies

  • jessicabeauty1
    jessicabeauty1 Posts: 1
    bump
  • FrankiesSaysRelax
    FrankiesSaysRelax Posts: 403 Member
    Rest and stretching were the only things that helped me. Also, think about going to a running store and having them watch you run. They'll recognize what your specific issues are and will recommend shoes that correct that.
  • JenniCali1000
    JenniCali1000 Posts: 646 Member
    The only thing that helps my shin splints is rest :/ Sucks, but it works.
  • Leonidas_meets_Spartacus
    Leonidas_meets_Spartacus Posts: 6,198 Member
    Try running every other day and rest the muscles 48 hrs between the runs. I also had to switch to minimalist shoes for a while before the shin splints went away. Now I use regular running shoes but minimalist shoes helped me improve my running form.
  • breasyd2
    breasyd2 Posts: 32
    This is what I was told by a trainer when I had them. Once you have them, you need to rest. To avoid getting them, you need to do calf-strengthening exercises. Good luck and feel better soon!
  • HappyStack
    HappyStack Posts: 802 Member
    Minimalist shoes will likely make them worse.

    Firstly, RICE whenever possible for 2 weeks. Don't run or walk too hard during this time, either... let yourself fully heal.
    Secondly, it's because your body is not used to exercise or that particular exercise. Build up to it slowly once you've fully healed, don't run every day 3-4x a week at most... it might even be a good idea to do what I do and run on grass or another soft surface for a couple of weeks after you've healed.

    You should have proper running shoes. If you can afford to, get them fitted professionally.

    Lastly, the absolute best way to avoid shin splints is to get strong and more flexible. Add in a bodyweight routine to your workouts.
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    This is what I was told by a trainer when I had them. Once you have them, you need to rest. To avoid getting them, you need to do calf-strengthening exercises. Good luck and feel better soon!

    Sounds like good advice.


    OP, I used to always get them. I never considered running an option. Then I decided I wanted to become a runner and once I started, I of course got them. I also had some knee problems early on. I started with good shoes, I rested as needed and I worked very hard on form while running (focusing on every little step and varying uphill and downhill and focusing on stance changes, etc) and stretching properly afterwards. Once I got the form & the landing right, the more I ran the fewer problems I had. I feel in some ways as though I had to "toughen up" the shinsplint area, but maybe it was just a matter of adding calf strength (^as suggested above). I don't know, but just wanted to let you know that it's possible to go from being someone who "always" gets them, to becoming a regular runner. Currently, I still have some calf-related problems (plantar fasciitis in one foot), but I suspect it has more to do with walking in some rain/snow boots that I have that are a little too big, but it reminds me to stretch well and often.

    On top of good shoes, resting, stretching, I would advise you to read up online about running form and to become super aware of your form. I found forward-lean (falling forward) helped in the beginning; and keeping my body low (like ducking under a low ceiling) and landing lightly are very helpful and have also helped me to be able to maneuver many types of terrain without too much difficulty.
  • cholepapi
    cholepapi Posts: 79
    I used to get them. I agree with everyone about the rice method, however start and stay on the bike until you heal. :))
  • amandakev88
    amandakev88 Posts: 328 Member
    This is what I was told by a trainer when I had them. Once you have them, you need to rest. To avoid getting them, you need to do calf-strengthening exercises. Good luck and feel better soon!

    Sounds like good advice.


    OP, I used to always get them. I never considered running an option. Then I decided I wanted to become a runner and once I started, I of course got them. I also had some knee problems early on. I started with good shoes, I rested as needed and I worked very hard on form while running (focusing on every little step and varying uphill and downhill and focusing on stance changes, etc) and stretching properly afterwards. Once I got the form & the landing right, the more I ran the fewer problems I had. I feel in some ways as though I had to "toughen up" the shinsplint area, but maybe it was just a matter of adding calf strength (^as suggested above). I don't know, but just wanted to let you know that it's possible to go from being someone who "always" gets them, to becoming a regular runner. Currently, I still have some calf-related problems (plantar fasciitis in one foot), but I suspect it has more to do with walking in some rain/snow boots that I have that are a little too big, but it reminds me to stretch well and often.

    On top of good shoes, resting, stretching, I would advise you to read up online about running form and to become super aware of your form. I found forward-lean (falling forward) helped in the beginning; and keeping my body low (like ducking under a low ceiling) and landing lightly are very helpful and have also helped me to be able to maneuver many types of terrain without too much difficulty.

    very interesting. no clue why but i never considered that jogging also had a certain 'form' to follow. my lungs used to feel kinda cold and sore, and i learned about breathing techniques, but have never read about jogging form.

    i always thought i had pretty strong calves, but it never really occured to me that the calf muscle is the same muscle touching the shin. brain fart!

    thank you all
  • Ciniharts
    Ciniharts Posts: 60
    I get them too, and my friend suggested I pick up some Scorbatate - it's a Vitamin-Mineral Supplement. I saw an improvement after taking it once a day for 4 days, maybe it will help you too?
  • MizTerry
    MizTerry Posts: 3,763 Member
    Rest
    Ice
    Ibuprofen
  • Frank_Just_Frank
    Frank_Just_Frank Posts: 454 Member
    Wouldn't it help to work on strengthening your legs? Isn't it a muscle problem?
  • handyrunner
    handyrunner Posts: 32,662 Member
    search for exercises... calf raises...toe taps, lifting a weight with your foot.

    when I had it I used compression every night in bed...

    tried specialty shoes they made it worse so went back to neutrals.

    it does get better though If you stretch and exercise the ankle

    edited for auto correct
  • keesler2014
    keesler2014 Posts: 1
    Hello! I understand your pain. I found out that I had really high arches and getting fitted for the proper running shoe helped a lot. Do rest just like everyone is saying. I hope you feel better soon! :smile:
  • pshenfield
    pshenfield Posts: 2 Member
    I have had shin splints before. If you are running or walking on a treadmill, make sure you use at least a .5 incline it will alleviate shin splint later.
  • crazyvermont
    crazyvermont Posts: 171 Member
    Had severe shin splints when playing football, both in high school and college and there are some exercises you can do......any sports trainer can assist in doing. Most are a form of stretching ie trainer had weights on front of my feet and having me stretch forward and upward(something similar to a lunge). Rest is definitely best option but sounds like you might have a reoccurring issue with your running, so may have to work through
  • handyrunner
    handyrunner Posts: 32,662 Member
    just don't let it progress to a stress fracture..PT May be able to help
  • Cheska47
    Cheska47 Posts: 2
    When I first started running I had a bad time with shin splints, got so I could only do a slow walk. Taking some time off will definately help. I found doing lots of calf stretches helped and also some toe raises - worked up to 100 per side each day.
    In the meantime maybe try some compression calf sleeves or socks or even apply some k tape when working out.
    It takes time ....good luck!
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    Strengthening the muscle on the front of the shin, by doing toe raises, is also helpful. You lift your toes by flexing the foot as your weight shifts to your heel.
  • kmalacho
    kmalacho Posts: 16 Member
    I also got very very bad shin splints when I started running. I found that running more than once every 5 days was too much for me in the beginning so I also cross trained on the elliptical, bike, and erg on the other days. I also slowed my running pace waaaay down. I've been able to work up to running twice a week now, but still have to be diligent to avoid recurrence. I got shoes fitted by a running store, try to focus on proper running form during the run, stretch my legs well after running, and then immediately ice my shins when I get home. I ice them on the in-between days also. I do calf raises daily to strengthen my calves. I also roll out my calves with The Stick. If I start to feel them coming back, I take an extra day off of running and perhaps take a single Naproxen to ease the inflammation.

    It's still a struggle for me to avoid them. I used to feel bad that I couldn't run 3-4 times/week and that I was going sooo slow (like <5 mph), but that's just what my legs need until they get stronger and more comfortable with running. And with practice, I AM getting stronger, faster, and improving my endurance without getting shin splints.

    A previous poster is correct. In my experience, once you have them bad, you need to rest for a week or two. But don't let it get you down on running. You can do it!
  • _rachel_k
    _rachel_k Posts: 243 Member
    The RICE method is ok, I second the stretching of the shin but I have a couple other options

    First, if you have had them for a while (me for a couple years) my massage therapist said massage may help alleviate some of the pain because there may be adhesions and when you release them the pain becomes less BUT this isn't a solution

    Also, my chiropractor took measurements of my feet and found my arches fall when I put weight on my feet and suggested custom inserts. The inserts I got from the chiropractor actually hurt my feet (only a thin layer of material between the plastic and my foot) so I didn't exercise as hard as I could have. Just the other day I went to one of those dr scholls foot mapping machines and paid $50 for the inserts recommended and my shins don't hurt during my exercises (my warm ups contain jump rope and jumping jacks and those hurt my shins before I even work out)
  • martymum
    martymum Posts: 413 Member
    hello

    try this...it burns like hell at first but gets easier each day...and it works!!!

    http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise


    martyxx
  • Cyriacos
    Cyriacos Posts: 19
    when I got splints I did the following.

    1) took a 48 hour break from jogging
    2) at the beginning of the 3rd day I bought a new pair of running shoes
    3) Started stretching before doing cardio.
  • Helenca76
    Helenca76 Posts: 125 Member
    I am currently sat with bags of frozen peas on my shins as they are in absolute agony after doing my JM30DS today following my class last night and run on Saturday, I was fine this morning until I had to do the jumping jacks!

    Am gonna take all the advice and put it to good use.....and hopefully I'll be able to walk again!

    Thanks ladies and gentlemen :flowerforyou:
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    I am currently sat with bags of frozen peas on my shins as they are in absolute agony after doing my JM30DS today following my class last night and run on Saturday, I was fine this morning until I had to do the jumping jacks!

    Am gonna take all the advice and put it to good use.....and hopefully I'll be able to walk again!

    Thanks ladies and gentlemen :flowerforyou:

    When I started 30DS, I had to add an extra calf stretch during the cooldown at the advice of a 30DS group member, because the vid doesn't give a good enough calf stretch. I didn't get shin splints from jumping jacks (that I remember), but at some point I remember having problems with "running man" (can't remember if it was 30DS or RI30) and had to sub jumping jacks instead of the running man. I guess it all depends on the individual.

    Hope you're feeling better soon. :flowerforyou:
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    I wear pretty good quality shoes, but if there are any that are known to help with this problem, i'd be willing to check them out.

    Properly fitted shoes make a huge difference, so me as a heavy overpronator it took investing in the right shoes to put myself in a place to avoid the problem. The other issue is the life of the shoes, generally about 400-500 Km until they need replaced.

    If you have them, rest and icing is the way ahead, until it's gone.

    In terms of prevention, reducing your pace and working up using run/ walk intervals will reduce the risk significantly.

    The posts upthread about form are really important, if you focus on landing over the top of your leading foot you put a lot less load on the tissue, it also helps the glute development as you're making progress by pushing yourself forward rather than dragging yourself along.

    I had a little bit of threatening shinsplints last year so eased my pace a bit until it wasn't an issue any more. That said I now rotate three pairsof shoes to avoid the shock of transitioning from old to new.
  • MeanderingMammal
    MeanderingMammal Posts: 7,866 Member
    Wouldn't it help to work on strengthening your legs? Isn't it a muscle problem?

    Cycling with toe straps helps, as the muscle on the front of the shin is then activated on the upstroke, part of the reason is an imbalance between the front and back of the lower leg. the muscle at the front is generally weaker.

    It's also worth including a stretch in the post run routine, levering off the toe.
  • ElaineCrume
    ElaineCrume Posts: 3
    What worked for me was putting my toes on a step and letting my heels dangle to stretch the calf muscle before and after exercise (plus any time it started to hurt). I know you've heard it before but, drink more water as it really does help.

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