Shin splints

braydenscott
braydenscott Posts: 5
in Fitness and Exercise
Okay so this is my first year of cross country and I have shin splints, my question is, has anyone had shin splints before and what did you do to get your shins back to normal? I've heard of using calf sleeves or compression socks, but I don't know if those would work. Thanks in advance for replies!

Replies

  • kshadows
    kshadows Posts: 1,315 Member
    I got awful shin splints when I started running. I found that adequate stretching at the END of a run helped immensely, as did getting fitted for proper running shoes. I highly recommend both.

    ETA: while dealing with them, I found that a HOT bath immediately after a run and then ice packs on and off for a few hours helped them recover.
  • braydenscott
    braydenscott Posts: 5
    Ya I run in Brooks, the guy at the store told me they would be my best bet for running, and I never thought about stretching after, Thanks!
  • kshadows
    kshadows Posts: 1,315 Member
    I do this full routine once through after a run, and twice through after a long run. http://www.sparkpeople.com/resource/fitness_articles.asp?id=1565
  • thatjosiegirl
    thatjosiegirl Posts: 362 Member
    First and foremost...rest! Do not run with shin splints, you will be putting yourself at risk for stress fractures.

    Rest, Ice, Compression, Elevation to start. I would also suggest having someone do a gait assessment on you to find any underlying errors that may be causing you to have shin splints (i.e. over-striding, over-pronation, heel strikes)

    Nsaids can help take some of the pain away while you rest up your shins.

    Good luck! :smile:
  • SameMe_JustLess
    SameMe_JustLess Posts: 245 Member
    Did you have your gait evaluated? I went to a running store and they watched me run on a treadmill, walk, etc. and suggested some shoes based on that. I haven't had shin splints since. Brooks are fantastic shoes, but maybe you need something else. I wear ASICS, but even they have like 10 different kinds and I can only wear 1 or 2.

    Good luck!!!
  • PinkyPan1
    PinkyPan1 Posts: 3,018 Member
    I just recovered from shin splints and let me tell you...OUCH! I did purchase compression sleeves and I felt better wearing them after my workout and sometimes sleeping in them. I wrapped my left ankle and shin with self adhesive tape and wore an ankle brace for my power walks. I had to cut back on my miles and speed for a while. I found stretches that helped me strengthen my shins. Check this out and see if this helps. http://www.active.com/running/articles/shin-splints-101-treatment-and-prevention-tips
  • s_pekz
    s_pekz Posts: 340 Member
    I've gotten shin splints my whole life. Every time I run outside. Compression socks help me and foam rolling before and after helps. Ive had my gait analized twice and they always suggest stability shoes but those seem to make it worse. So this year I tried Brooks Glycerine 12 (neutral) and they have made a huge difference. I also have new insoles which my Physio recommended after an akle injury which have also helped.

    Currently I only get shin splints up near my knee during a run outside and im working on those. The lower ones have not been bad lately.

    But seriously. Foam rolling the calfs and the shins. Its amazing.
  • braydenscott
    braydenscott Posts: 5
    Thanks for your responses everyone!
  • BrianSharpe
    BrianSharpe Posts: 9,248 Member
    Strengthening you calf muscles will go a long way in preventing shin splints, my go to exercise is calf raises - made a world of difference.

    From what I've read the jury is still out on the effectiveness of compressions socks while running (for recovery the benefits are pretty well established) but, anecdotally, I've found I feel less fatigued after a long run when I wear them - it may just be the placebo effect.
  • SueInAz
    SueInAz Posts: 6,592 Member
    The only time I had shin splints was back in high school when I was doing gymnastics. We were running vault on a concrete floor. Adding padding to the vault run solved the problem. In the meantime, the trainer would wrap my shins and ankles before practice and meets and I'd use one of those baths where the water is colder than freezing but still liquid after each practice. That always helped. All of that said, rest is really the best thing for shin splints.

    From everything I've read, shin splints usually come down to a few culprits: surface, shoes and overuse. If you're running cross country it's not likely that the surface is too hard. It sounds like you have new shoes so that shouldn't be it, either. How about your running frequency? Did you up your running suddenly? As in, going from running a couple times per a week to 5-7 days a week and without a sufficient ramp up?
  • julzwild
    julzwild Posts: 42 Member
    I have dealt with shin splints for decades and have tried everything from massage, stretching, countless expensive shoes, compression sleeves, changing my gait all to absolutely no avail. Shin splints have always side lined my workouts in the past. It was devastating to me.

    I bought a pair of Brooks Glycerin 12's and they are nothing short of amazing. I haven't had a single shin splint since. I also stopped massaging, pointing my toes, flexing my toes, or foam rolling (I know all of these are recommended but I believe they aggravate my muscles). I do put a cold compress on them when I'm watching TV in the evenings, just for safe measure. So far I've not had a single problem.

    The shoes were expensive but I am now a Brooks customer for life. And I don't work for them. This review is just my experience. Good luck!

Categories