SHIN SPLINTS! STILL?!

I don't know what to tell you but I'd interested in hearing an answer as I suffer from shin splints too. Sorry we have to deal with this!

Back off on your running. Shin splints are usually from progressing too fast. Give your body time to get use to the exercise and intensity level that doesn't cause pain, and then slowly add more duration or intensity but not both. NEVER add more then 10% of anything in a week. So, if you increase your speed, not more then 10% in the week and don't increase anything else. If you increase your distance, maintain your speed and again don't increase more then 10%.

Try lots of stretching before and after, especially calf stretches. The best one for me is to put my foot halfway on a stair, with my heel sticking out over the edge of the stair, put weight on my heel and lower it down and hold it.

also try feet flat on the floor lean forward to a wall or door frame

or try sitting on chair, leg out horizontal and straight, put towel around upper part of foot and pull toes towards you with the towel.

Perhaps you might be due for a visit to a specialist? A physio or someone?

I have the same problem when I run. I talked to an avid runner at work and he asked how I run. I have always run heal - toe. He suggested running toe - heal, more flat footed. Mentioned this to another runner I know and he was skeptical until he looked at how he runs and it is more flat footed. When the weather breaks here I'm going to try it myself.

I went to MedicineNet.com

What is the treatment for shin splints?
What is the multifaceted "relative rest" approach?
Shin Splints At A Glance
Shin Splints Glossary
Shin Splints Index
Find a local Orthopedic Surgeon in your town
What is the treatment for shin splints?

Previously, two different treatment management strategies were used: total rest or a "run through it" approach. The total rest was often an unacceptable option to the athlete. The run through it approach was even worse. It often led to worsening of the injury and of the symptoms.

Currently, a multifaceted approach of "relative rest" is successfully utilized to restore the athlete to a pain-free level of competition.


What is the multifaceted "relative rest" approach?

The following steps are part of the multifaceted approach:

•Workouts such as stationary bicycling or pool running: These will allow maintenance of cardiovascular fitness.



•Application of ice packs reduces inflammation.



•Anti-inflammatory medications, such as ibuprofen (Advil/Motrin); naproxen (Aleve/Naprosyn), are also a central part of rehabilitation.



•A 4-inch wide Ace bandage wrapped around the region also helps reduce discomfort.



•Calf and anterior (front of) leg stretching and strengthening address the biomechanical problems discussed above and reduce pain.



•Pay careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator). This is extremely important. In selected cases, shoe inserts (orthotics) may be necessary.



•Stretching and strengthening exercises are done twice a day.



•Run only when symptoms have generally resolved (often about two weeks) and with several restrictions:



1.A level and soft terrain is best.



2.Distance is limited to 50% of that tolerated preinjury.



3.Intensity (pace) is similarly cut by one half.



4.Over a three- to six-week period, a gradual increase in distance is allowed.



5.Only then can a gradual increase in pace be attempted.
Caveat!

The extent of injury that occurs prior to any rehabilitation program plays a significant role in determining the time frame necessary for complete recovery.

Shin Splints At A Glance
•Shin splints are a type of "overuse injury" to the legs.
•The pain is characteristic and located on the outer edge of the mid region of the leg next to the shinbone (tibia). It can be extreme and halt workouts.
•The diagnosis requires a careful focused examination.
•A multifaceted approach of "relative rest" can restore a pain-free level of activity and a return to competition.
•The "relative rest" approach includes a change in the workout, ice, rest, anti-inflammation medications, stretching exercises, possible change in footwear, and gradual increase in running activities.

You might want to work on your running form.

Also, be sure it really is shin splints and not some sort of problem with your bones.

Yes, I thought I had shin splits, but it turned out to be a stress fracture! It took MONTHS to hear. Be very careful with running

The last post just posted what I was going to...
Unfortunately shin splints are common - but so are stress fractures. If you never got checked out the first time, you may need a quick xray to make sure you dont have a fracture. If you have a fracture, going back to running no matter what shoes you wear is going to cause you pain.

I also agree with the rest, do not run consecutive days, and the 10% rule.
I also agree with looking at your running form. While some people do not have problems with heel striking... for alot of people it causes continuous problems with shin splints. Learning to run midfoot is a great thing. Also you may be overstriding (stepping out too far with your step) focus on taking little steps and keeping your knees under your hips.

Lastly, you may want to consider support insoles .... one last thing... about 7-10 minutes after you start running... stop ... and bend your knee and put your toe behind you and lean forward... it stretches the front of your leg. Alot of people take the time to sretch the calf, but few remember to strecth the counter muscle.