Shin splints

ecl265
ecl265 Posts: 16 Member
in Fitness and Exercise
Hey everyone,
I overdid it running a couple days ago, and now I'm paying the price with some very painful shin splints in both of my legs. My job requires that I'm on my feet/up moving around all day, which has just made both of my legs feel that much worse. Does this constant standing mean my shin splints will take longer to heal? Is there anything I can do in the meantime to make my legs feel better? Any suggestions would be appreciated! Thanks!

Replies

  • acpgee
    acpgee Posts: 7,962 Member
    My information might be outdated because I quit running several years ago due to repeated injuries. When I got shin splints the physiotherapist told me they were caused by strength imbalance. I needed to strengthen the shins, and stretch the calves. Strengthening the shins involved seated toe raises. You weight them by sitting on a high perch such as a counter top, and hanging a weighted bucket across your toes.
  • badbcatha05
    badbcatha05 Posts: 200 Member
    You can also include walking on your heels, with your toes up in the air. Then walk on your toes. "Write" the alphabet on the floor with your toes. I also make sure I do ankle circles. I had to take 3 weeks off in February because I developed them over the course of a month in my left leg. All of the above has helped.

    What is your mileage looking like? Cross train as much as you can. If you need complete rest, rest them. Ice both after every run whether they hurt or not. All of these things I've mentioned, I have been doing since I came back to running after the break, I have had no issues with my shins since. I wear a compression sleeve on my affected leg. I don't know how much it really helps or if it's a placebo effect, but it doesn't seem to be hurting, so I wear it even if it is purely psychological. :)

    If you are running on a track- indoor or outdoor, consider switching directions. When I'm on a track, I generally switch after every mile. I think this has helped too.

    You may well find that always being on your feet might make it take longer for them to heal. Definitely try the ice, the heel walking, and the alphabet toe writing though.
  • Go_Mizzou99
    Go_Mizzou99 Posts: 2,628 Member
    Agree with both prior answers...and rest.

    real aspirin (like Bayer) helped me too because it relieved inflammation a bit...check with your Doc though.
  • Lilly_the_Hillbilly
    Lilly_the_Hillbilly Posts: 914 Member
    I had a dance teacher that told me to walk backwards on my heels.
  • ecl265
    ecl265 Posts: 16 Member
    Thanks for all the replies and great information, everyone! The exercises suggested to strengthen shins has actually helped quite a bit!

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