Shin Splints :(

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PeterPan132
PeterPan132 Posts: 32
in Fitness and Exercise
I think I have shin splints.... horrible pain down the right hand side of my left leg.

I did a 2 hour spinning session on sat, then went for a little run over uneven ground on Mon night, Spinning Tues morn, Tone Zone last night and then spinning this morn.

Tone zone last night - wow it was painful. We do lots of jumping round etc and I had shooting pains all up my shin. Although it was still uncomfortable this morn I went spinning and it didn't hurt at all during the class, but now I have this throbbing pain and hurts to walk on it :noway:

So..... any advice guys on how to deal with this...... guess need to rest it..... but as spinning didn't seem to hurt it, would it be classed as low impact and so I could just do that?

I don;t want to give up exercise completely :sad:

Replies

  • JenWorthen3
    JenWorthen3 Posts: 64 Member
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    Be sure you're doing your stretches! I always get really painful shins the day after I run if I haven't done my stretches. A really good one is to have someone pull your foot down while you're trying to pull it up and just hold it for a few seconds. Repeat it like 3 times for each leg. Then do the basic runners stretch. Just lean against a wall at an angle and push your heels to the ground. That one works your calf more, but it helps to stretch everything. I also really like rolling my ankles in circles (inside and outside) to be sure I'm stretching it all the way around. Hope you feel better soon!
  • kevbrinks
    kevbrinks Posts: 42 Member
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    Go to a reputable running shoe store and have them check your stride and ensure that you have the correct shoes for your training.
  • ericaq
    ericaq Posts: 29
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    I used to get shin splints all the time when I ran CC and track in HS. They are terrible! I would recommend biking and swimming (if possible) as much as you can. Also, consider investing in new shoes...that may play a role in this. Asics are my new go to brand but your best bet would be to go to a running store and talk to the people there to get fitted for the shoe that'll work best for you.

    As far as stretching goes, sit on your butt, stretch your legs out together in front of you. Take a rolled towel and place it on the back of your foot (top of the foot/toe area) and gently pull your foot back. Relax your foot and repeat both sides.

    Let me know if you have any other questions! Hope they get better for you!
  • Cmccracken1
    Cmccracken1 Posts: 326 Member
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    make sure you have good running shoes,,, you should be fitted at a running store and your gait analyzed if you are doing good distances. ibuprophen will help with the pain. The stopped hurting hurting during your class cuz you were working them again. Try sitting in a chair several times a day stick your feet out in front of you and write the alphabet in the air with your toes, it will stretch and strengthen those muscles. Also over the counter rub called bio freez or max freeze before and after workouts will help.. they will eventually get better.
  • kevbrinks
    kevbrinks Posts: 42 Member
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    make sure you have good running shoes,,, you should be fitted at a running store and your gait analyzed if you are doing good distances. ibuprophen will help with the pain. The stopped hurting hurting during your class cuz you were working them again. Try sitting in a chair several times a day stick your feet out in front of you and write the alphabet in the air with your toes, it will stretch and strengthen those muscles. Also over the counter rub called bio freez or max freeze before and after workouts will help.. they will eventually get better.

    I am not a doctor, but I would not recommend taking a pain killer. Your body is trying to tell you that it has been damaged, and by artificially ignoring the pain you could continue to hurt yourself even more.
  • Mayor_West
    Mayor_West Posts: 246 Member
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    Shin splints occur on the front of your shins, not the side of your leg as you describe. I've gotten them before as a result of walking on an treadmill at a steep incline. I did remedy them through stretching, both before and after my cardio.

    There's a ton of great info here:

    http://www.thestretchinghandbook.com/archives/shin-splints.php
  • mlally1014
    mlally1014 Posts: 119 Member
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    Ice, stretching, and rest, rest, rest! If you continue to aggravate it they will only get worse.
  • ratkaj
    ratkaj Posts: 166 Member
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    Shin splints occur on the front of your shins, not the side of your leg as you describe. I've gotten them before as a result of walking on an treadmill at a steep incline. I did remedy them through stretching, both before and after my cardio.

    There's a ton of great info here:

    http://www.thestretchinghandbook.com/archives/shin-splints.php

    Actually they are shin splints. I myself suffer from them, and they are called medial shin splints.
    they occur for the following reasons:

    Overpronation of the feet
    Oversupination of the feet
    Inadequate footwear
    Increasing training too quickly
    Running on hard surfaces
    Decreased flexibility at the ankle joint

    Stretches are good but might not be enough. See a Dr and find out if you have an inflamed/pulled/ or slightly torn tendon.
  • BerryH
    BerryH Posts: 4,698 Member
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    Shin splints is a wide-ranging tern that can mean anything from overuse discomfort in the front muscles of the legs right through to damaged bone. Sounds like you've got the former - many, many people get this when they start or change exercise, especially new runners.

    Watch your running style - you may find you lift your toes up to much trying deliberately to land on your heels. that doesn't suit everyone, and many of us are mid-foot runners.

    To get over the pain use RICE - rest, ice, compression and elevation - and take ibuprofen, but not when doing strenuous exercise.

    The best stretch is to kneel on the floor with the front of your feet flat down on the floor and your bum resting on your heels.

    Good luck!
  • jkleman79
    jkleman79 Posts: 706 Member
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    Yes for everyone on here...RICE REST ICE COMPRESSION ELEVATION. Easiest way to remember this. If you injure a muscle this is your remedy for proper healing with little to no scar tissue and inflamation. In regards to shin splints if that is what it is...the best way to aleviate the pain since it is the periostium ripping away from the tib anterior... or easier way to understand it is...the muscle that is on the side of your shin that should be attached to the muscle is being torn from it. So to alleviate some of the pain take your hands and pull and massage the muscle back onto the bone...never away from it since its already happening with shin splints. This should help some... ICE ICE ICE!! Can not stress that enough... if it hurts and you put heat on it you will fill the area with scar tissue and have more issues in the future...
  • ldon37
    ldon37 Posts: 145 Member
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    I have also been suffering from shin splints on and off (mostly on) for the last year. It stinks! Definitely lots of ice. My doc recommended taking ibuprofen 2 hours before a run (800 mg). I was surprised at this, but it helps with inflammation. The trainer at my gym said to rest it for several weeks, then start back very slowly and gradually increase your mileage (only 10% a week). Try not to run 2 days in a row. Biking should be fine for you. The shin splints are how I discovered biking. Been doing lots this last year. Good luck and hope you heal quickly.
  • dlaplume2
    dlaplume2 Posts: 1,658 Member
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    I have a question for you on running shoe stores. I don't know of one in this area. I am in the middle of no where and the nearest anything is like 2hrs away. Do you have any suggestions of things to look for in a running shoe?
    Do you think an olympia sports would have that kind of knowledge?
  • BerryH
    BerryH Posts: 4,698 Member
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    Here's a pretty good guide to choosing the type you need yourself, but without a specialist store with a selection to try on and choose, it's difficult to to know what's right for you.

    http://www.therunningadvisor.com/running_shoes.html
  • PeterPan132
    PeterPan132 Posts: 32
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    Great thanks guys - all great advice! Will definately my shoes checked out, plus think its about time to invest in some new ones anyway. :smile:
    But for now will stick to spinning and swimming! And RICE !! :laugh:
  • oneIT
    oneIT Posts: 388 Member
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    I got them real bad and had to stop running. It took weeks for them to heal. Researching them I came across these excersises. I never did them so I can't comment on how effective they are though.

    http://foothealth.about.com/od/exercisefeet/ss/ShinSplintExerc.htm
  • tam8374
    tam8374 Posts: 270 Member
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    I have extremely flat feet and always have a problem with shin splints. Even special shoes don't help (special shoes was always my advice but they didn't realize how flat me feet were and I finally found a podiatrist and spoke to him, it really made a difference). My doctor told me a way to do stretches specifically to target shin splints, let me see if I can explain it in text form vs... showing.

    Go up next to a wall and face the wall, put your toes on the wall about 5-6 up the wall and your heel about 5-6" away from the wall (almost like you are making a triangle with the wall and your foot). If you keep your knee straight and lean into the wall, it will stretch your claves and if you bend your knee and lean in, you will feel it in your shins.

    I hope that makes sense and I was told to do these about 3 times a day and about 6 stretches a time. It has helped my shin splits tremendously.

    good Luck!
  • jkleman79
    jkleman79 Posts: 706 Member
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    Yes the reasoning to stretching the calf muscles if if they get to strong they create a bow and arrow effect on your tib anterior (shin bone) Which then causes the muscle to peel away from the flexing bone. So the more calf stretches you can do the better... There is a story of a basketball player that had such strong calf muscles that he went up for a dunk as he jumped the calf muscle actually snapped his tib anterior right out of the front of his leg... So yes stretch and work both muscles front and back equally. The body is all about BALANCE. =0)
  • jforddesign
    jforddesign Posts: 14 Member
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    ice those bad boys and invest in either a compression sleeve or athletic tape and look up isometric taping :D worked wonders for me
  • fteale
    fteale Posts: 5,310 Member
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    You shouldn't have got shin splints from spinning. It sounds more like a pulled muscle or nerve sheath swelling.

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