Shin splints :<
amylg05
Posts: 89 Member
Anyone ever had this and if so how did you deal with it? I've had this in my right shin for about 3 weeks, so far I have been ignoring it and just exercising anyway and taking pain killers. Sunday and yesterday it seemed to be getting better but today it's been really sore. I've ordered some KT tape which seems pretty good but I'm guessing will only be a temporary solution. It's really frustrating as I want to exercise but don't want to make it worse! Any advice? ;f
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Replies
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Have you been fitted for the shoes/trainers you are wearing? I suffered badly with shin splints when I was (unknowingly) wearing the completely wrong kind of shoes - got fitted properly in a running shop where they do a full gait analysis and have never had a problem since.0
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Thank you I'll look into that, the trainers I have and use for all working out are running trainers - maybe I need a better/different kind for classes and such! Hopefully it will help ;D0
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I had terrible shin splints a few years ago. I had pushed them so far that I'd almost caused stress fractures. Unfortunately, the only thing that will heal them completely is prolonged rest, and you'll likely have issues with them for the rest of your life.
That being said, icing after exercise helps. Also, taking ibuprofen and using Voltaren gel (a topical anti-inflammatory) will also help. But I recently discovered these:
http://110playharder.com/shop/double-life-shin-calf-sleeves/
I know they're a bit pricey, but they are everything they claim to be and more. Seriously, I swear by these things. I haven't been able to run on any surface except rubberized track since developing shin splints. While wearing these, I can do my 10k runs on the road. Like, asphalt. With no pain.
I've had mine for about a year, and they've held up perfectly, and I can't say I've been too easy on them. Plus they come with reusable ice packs that slip right in the sleeves. I hate to sound like an informercial for these things, but they are seriously that good.
Good luck!0 -
try calf compression sleeves. it might help.0
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Shin splints is exactly why I can't run or jog. I feel like my shins are going to explode. I have tried getting fitted for fancy running shoes, stretching before a run, compression sleeves, pain killers, Icing afterwards. NOTHING works for me. Pretty much people have just been telling me "run through the pain" but it hurts really badly. It sucks cause I know I can keep running but my legs hurt too bad.0
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Shin splints is exactly why I can't run or jog. I feel like my shins are going to explode. I have tried getting fitted for fancy running shoes, stretching before a run, compression sleeves, pain killers, Icing afterwards. NOTHING works for me. Pretty much people have just been telling me "run through the pain" but it hurts really badly. It sucks cause I know I can keep running but my legs hurt too bad.
someone asked me if I get shin splints when I run I said no. but then noticed one day, i do. I just power over them. I don't notice the pain anymore. mind over matter. how badly do you want to fit in that dress? or those jeans?0 -
I used to get them terribly, they did eventually go away after many months and I never get them any more.0
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My understanding of preventing/resloving shins splints is to incorporate running duration very slowly into your training. Are you running? If you are starting from ground zero, jog or run intervals in between walking. It takes longer for your muscles, etc. to get acclimated than your cardiovascular system. Literally back off and just run 15 to 30 seconds alternating with walking. Then slowly lengthen the duration. Rest and back off when shin splints start up. I don't think you need to spend a lot of money on shoes. A good pair of runners and maybe a 30$ pair of inserts (I buy them at a running store, there are blue and I think called pro sport).0
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Good shoes are important, and the soles that are in the shoes are no good - you should get gel inserts for better shock absorption. Also make sure you're striking heel, ball, toes when walking / jogging / running. Lots of people tend to strike straight downwards and that can cause a ton of paaain.0
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My information might be outdated because I gave up running several years ago due to repeated injuries. One injury was shin splints and I saw a physiotherapist for this. My diagnosis was that they were caused by muscular imbalance between the shins and calves. Calves too tight and strong and shins too weak. So I prescribed toe raises. Sit on a counter and raise your toes with your shin muscles. Weight them by hanging a weight off your foot such as a tin of paint or a bucket with some stuff in it. Stretch the calves.0
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try calf compression sleeves. it might help.
^^^This^^^ Calf supporters are a lifesaver.
Rigger0 -
Shin splints is exactly why I can't run or jog. I feel like my shins are going to explode. I have tried getting fitted for fancy running shoes, stretching before a run, compression sleeves, pain killers, Icing afterwards. NOTHING works for me. Pretty much people have just been telling me "run through the pain" but it hurts really badly. It sucks cause I know I can keep running but my legs hurt too bad.
If you "run through the pain" with shin splints, you're going to end up with stress fractures. That's a good way to turn discomfort into injury. The only thing that will TRULY help you once you already have shin splints, is rest. You have to give them time to recover.0 -
Anyone ever had this and if so how did you deal with it?
Shin splints is a much misused term used by people to describe a range of different symptoms pointing to one of several different underlying causes, one of which may be shin splnts. Strictly the condition refers to microfractures in the shin bone with tearing of the muscle away from the bone. It was described by someone else recently on here as like having a knife driven into your shin and then wiggled around, and from experience that's a fair description.
If that is your problem then you need to rest it until it's repaired, possibly a couple of weeks, and then deal with whatever is causing it.
Frequently that cause is overuse, or inappropriate form in your training. You don't say what you're training is, but as it's a common running injury I'd assume that's what you mean.
In that case the potential causes could be:
Shoes either inappropriate, ill fitting or worn out
Running form is leading you to overload the lower leg and improving form will reduce the injury likelihood
Muscular imbalance between the front and rear of the lower leg - Various physio exercises help to balance the muscles like toe lifts against a resistance band, lifting a sandbag with the toe or cycling with the toes clipped onto the pedals and consciously lifting the pedal
Shin stretches as part of the cool down routine.I've had this in my right shin for about 3 weeks, so far I have been ignoring it and just exercising anyway and taking pain killers. Sunday and yesterday it seemed to be getting better but today it's been really sore. I've ordered some KT tape which seems pretty good but I'm guessing will only be a temporary solution. It's really frustrating as I want to exercise but don't want to make it worse! Any advice? ;f
IF the pain is otherwise muscular or similar these points above will help but recovery time should be reduced.0 -
And just to support the point made upthread, if you can run through shin splints, it's not shin splints. Don't run through it, rest, recover and treat the cause of the problem.
A common indicator of lower leg problems is having had lower leg problems in the past and not resolved the underlying issue.
If it's just muscular pain, then running through it might exacerbate it, or it might help ease them. It's difficult to tell.0 -
Ice your skins after exercise.
Stretch your shins before and after exercise.
Get good running shoes.
Try not to run on concrete or other very hard surfaces.0 -
Shin splints is exactly why I can't run or jog. I feel like my shins are going to explode. I have tried getting fitted for fancy running shoes, stretching before a run, compression sleeves, pain killers, Icing afterwards. NOTHING works for me. Pretty much people have just been telling me "run through the pain" but it hurts really badly. It sucks cause I know I can keep running but my legs hurt too bad.
someone asked me if I get shin splints when I run I said no. but then noticed one day, i do. I just power over them. I don't notice the pain anymore. mind over matter. how badly do you want to fit in that dress? or those jeans?
Thats just stupid. I am a former Marine. I know all about pushing through pain. I have had shin sp[lints off and on for 30 years almost. Best advice I ever got was to put your toe on a wall or step and stretch you calves real good. It has made a huge difference. Running on sidewalks still gets me sometimes but thats my advice- stretch.0 -
someone asked me if I get shin splints when I run I said no. but then noticed one day, i do. I just power over them. I don't notice the pain anymore. mind over matter. how badly do you want to fit in that dress? or those jeans?
Not that badly. Not being able to walk, or feeling like your muscles are going to come bursting through your shins when you get them is not something I can power through. Id like to think I have a pretty high tolerance for pain, this is just too much. Which is why I dont run. I use the elliptical and I walk.
OP- where do you run? I've noticed that running on asphalt is 1000x's worse for me then running on dirt or grass. Also stretching before during and after helps. Some times when I feel them I stop stretch then start again and take it slow, it tends to not be as intense.0 -
I bought a really good pair of new running shoes and it instantly cured that issue0
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I get them too! they don't bug me while im working out but a couple of hours after to 24 hours after they kill me!!! ouch!0
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Shin splints is exactly why I can't run or jog. I feel like my shins are going to explode. I have tried getting fitted for fancy running shoes, stretching before a run, compression sleeves, pain killers, Icing afterwards. NOTHING works for me. Pretty much people have just been telling me "run through the pain" but it hurts really badly. It sucks cause I know I can keep running but my legs hurt too bad.
someone asked me if I get shin splints when I run I said no. but then noticed one day, i do. I just power over them. I don't notice the pain anymore. mind over matter. how badly do you want to fit in that dress? or those jeans?
I think there are varying degrees of shin splints, some are minor and you may be able to run through them, however sometimes there are major muscles and bone pronation that in no way can allow someone to continue with that kinda of pain....I know this first hand. for me-its like a wave effect, i start out walking and progress to a run and when the shins get hot I need to back off, go back to a walk, and like a wave I will ramp up again, able to run a lil longer each time, but I must always stop to a walk once the pain starts otherwise my run is done right then and there.
I have good shoes, I have custom orthotics, I stretch effectively, I ice and use advil when its really bad- I have even been to 3 separate sports medicine specialists, my particular issue is a short calf muscle that puts strain on my shins... theres no fixing that, so I run what I can! when I can!0 -
I have to agree with the comments about proper form. When you strike heel-toe, that impact goes through your entire leg. When you run, try to strike fore-foot or mid-foot. This will allow the soft pads of your feet to absorb that shock instead of the rest of your leg.
You should be able to do this in your regular shoes, but if not, I highly recommend minimalist shoes like the Vibram Five-Fingers. They force you to use proper form. One note though, allow plenty of time for your calves to adapt to the new motion or you may trade shin splints for Achilles problems.
I've been using Vibrams for about 3 years off and on. As a (soon to not be) fat guy, I have no more knee pain, hip pain and shin splints when I run (and no Achilles problems because after learning my lesson, I took it slow at first). My focus has since changed to mainly bodyweight strength training instead of mainly cardio, but my recommendation still stands.
Cheers and good luck.0 -
Anyone ever had this and if so how did you deal with it?
Shin splints is a much misused term used by people to describe a range of different symptoms pointing to one of several different underlying causes, one of which may be shin splnts. Strictly the condition refers to microfractures in the shin bone with tearing of the muscle away from the bone. It was described by someone else recently on here as like having a knife driven into your shin and then wiggled around, and from experience that's a fair description.
If that is your problem then you need to rest it until it's repaired, possibly a couple of weeks, and then deal with whatever is causing it.
Frequently that cause is overuse, or inappropriate form in your training. You don't say what you're training is, but as it's a common running injury I'd assume that's what you mean.
In that case the potential causes could be:
Shoes either inappropriate, ill fitting or worn out
Running form is leading you to overload the lower leg and improving form will reduce the injury likelihood
Muscular imbalance between the front and rear of the lower leg - Various physio exercises help to balance the muscles like toe lifts against a resistance band, lifting a sandbag with the toe or cycling with the toes clipped onto the pedals and consciously lifting the pedal
Shin stretches as part of the cool down routine.I've had this in my right shin for about 3 weeks, so far I have been ignoring it and just exercising anyway and taking pain killers. Sunday and yesterday it seemed to be getting better but today it's been really sore. I've ordered some KT tape which seems pretty good but I'm guessing will only be a temporary solution. It's really frustrating as I want to exercise but don't want to make it worse! Any advice? ;f
IF the pain is otherwise muscular or similar these points above will help but recovery time should be reduced.
^^This. I'm a physiotherapist- and this is pretty much the best explanation I could have given you.0 -
How exactly? I run through every time and they go away as I get strongerShin splints is exactly why I can't run or jog. I feel like my shins are going to explode. I have tried getting fitted for fancy running shoes, stretching before a run, compression sleeves, pain killers, Icing afterwards. NOTHING works for me. Pretty much people have just been telling me "run through the pain" but it hurts really badly. It sucks cause I know I can keep running but my legs hurt too bad.
If you "run through the pain" with shin splints, you're going to end up with stress fractures. That's a good way to turn discomfort into injury. The only thing that will TRULY help you once you already have shin splints, is rest. You have to give them time to recover.0 -
How exactly? I run through every time and they go away as I get strongerShin splints is exactly why I can't run or jog. I feel like my shins are going to explode. I have tried getting fitted for fancy running shoes, stretching before a run, compression sleeves, pain killers, Icing afterwards. NOTHING works for me. Pretty much people have just been telling me "run through the pain" but it hurts really badly. It sucks cause I know I can keep running but my legs hurt too bad.
If you "run through the pain" with shin splints, you're going to end up with stress fractures. That's a good way to turn discomfort into injury. The only thing that will TRULY help you once you already have shin splints, is rest. You have to give them time to recover.
Then you may not have had shin splints, I have tried to run through mine and the stabbing pain every time I took a step even walking after that was enough to tell me NO.0 -
Take an anti-inflammatory like ibuprofen or naproxin. Don't take acetaminophen.
Rest it for a few days.
Alternate heat and ice for ten minutes at a time.
When it starts feeling better, take care to stretch them when you are warmed up. Do toe points and then flex your foot.
When you are done with exercise, take care to stretch them while you cool down.
Get the right shoes and/or insoles.0 -
How exactly? I run through every time and they go away as I get strongerShin splints is exactly why I can't run or jog. I feel like my shins are going to explode. I have tried getting fitted for fancy running shoes, stretching before a run, compression sleeves, pain killers, Icing afterwards. NOTHING works for me. Pretty much people have just been telling me "run through the pain" but it hurts really badly. It sucks cause I know I can keep running but my legs hurt too bad.
If you "run through the pain" with shin splints, you're going to end up with stress fractures. That's a good way to turn discomfort into injury. The only thing that will TRULY help you once you already have shin splints, is rest. You have to give them time to recover.
Then you may not have had shin splints, I have tried to run through mine and the stabbing pain every time I took a step even walking after that was enough to tell me NO.
I did and I just take it slow and in time get go away.0 -
Thanks for all the awesome advice guys :>
I was running until I started with the shin splints (which actually I think started from using the treadmill). I stopped running as it was too painful but carried on doing high intensity interval training and also cardio and toning workouts. Most things I do in these are fine but things like high knees, jogging on the spot and jumping jacks cause pain.
But yeah ill try the calf lift things and warm ups and get some new shoes (now I have a good excuse to at least
). 0 -
I stopped running as it was too painful but carried on doing high intensity interval training and also cardio and toning workouts. Most things I do in these are fine but things like high knees, jogging on the spot and jumping jacks cause pain.
Rest for a couple of weeks, if it's bad enough to stop you running then it's probably really shinsplints. Treadmills are generally seen as more forgiving, but the jury is out and personally I htink they encourage a stride that exacerbates it. Once you've identified the underlying cause then start running again.
A fairly common cause is doing too much, too soon, either in terms of time or distance. A good rule of thumb is no more than 10% increase in time/ distance per week with regularreduction weeks to take some of the pressure off. Once you've recovered, if you're interested in running, then I'd suggest looking at a structured programme.0
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