&!@$%* Shin Splints!

I'm dealing with them now, have never had them this bad. It seems running is not in the cards for me. I'm willing to try different things, but the pain I have now makes the idea of running so uninviting just cause I'm afraid to get them again. I wondered if some people are just more prone to them.

I get shin splints something awful if I try to run. It even got to the point where i couldn't walk for more than a mile without getting them. Had them all my life. Had to quick track in high school because of it, and that was when I was like 98 lbs soaking wet!

I started bicycling instead, and I've found that whatever work out I'm getting on the bike is helping my shin splints to the point where I can now go on 5 mile walks with the dogs at a vigorous pace and be fine. Although I still can't run.


I tried everything to help the shin splints. nothing worked. no shoe, no sock, no exercise, so set of stretches. Nothing. I've had two doctors tell me it's in my knees. My knee caps are out of alignment or something to that affect.


Thank God for bicycles, because it's the only aerobic workout I can do!

bump

Stretch, stretch, stretch. Point the toe out, then pull the lower leg against the back of the thigh. I've always had shin splints (even from extended walking) and this stretch seems to work the best for me. Do it before your run, then after. You should notice a difference. Also, stay hydrated. Lack of hydration can cause the muscles in the lower leg to tighten, which aggravates the problem.

Ice immediately after your run. Stretch your calves and hamstrings several times throughout the day. Take anti-inflammatory (ibuprofen).

I'm currently running between 12-15 miles per week and I used to get bad shin splints. I found the below stretch worked wonders for me. Try doing it every day, and especially before and after running.

Kneel on both knees with your bum over both heels and feet extended back.
Slowly sit down on heels - or as far as you can go toward them, it shouldn’t hurt. Try not to sit between ankles.
Hold the position for 20-30 seconds and repeat as needed.

I got shin splints last year when I went from couch potatoe to trying to run with my husband. I got the compression socks from the Runners Shop and they helped a little but not enough. I got into Zumba and that irritated the shin splints worse. I iced and used compression socks both and still no relief. I have laid off of any excercise except walking and eliptical until a month ago when I started MFP. I am now running/walking and no problems yet! The only thing to do is lay off for a while- that's what my Dr. said and it worked, I think it was about 4mo. all together but she said I could get stress fractures if I wasn't careful! Good luck!

I just finished my second 1/2 marathon this morning, and have been fighting with shin splits the last 3 weeks of my training. Here's what worked for me...

I took about 2-3 days off from running when they started to hurt. I iced them , took Tylenol, did yoga, and wore compression socks during those days. I think the yoga and the compression socks helped the most! I've now added about 15-30 minutes of stretching and yoga to my schedule about 2 twice a week. If my shins start to hurt during a run, I stop running and start my '2-3 days off cycle' above. I'm scared they might up turning into stress fractures if keep running through to pain. I had those once in high school...really not fun!

I hope this helps you get your miles back!

Happy Running! (o:

I have had shin splints every time I try any new exercise, but I finally found the source of my problem (and according to my Dr, the source of 90% of shin splints). I over-pronate my feet. This means my feet turn in when I strike the ground. The first thing I did was take some time off to let things heal, then I got some new shoes that were good stabilizers (Brooks), then (and most importantly) I got some orthotic inserts. The orthotics have a good arch support in them and don't allow my foot to roll in. It took a while to get my feet used to wearing the orthotics, don't run in them until you have worn them for a while to get your feet used to them, but I can finally get up and go without the killer pain. Don't get the cheap $10 ones you can get at Wal-Mart...they aren't enough support. I got mine through my chiropractor for about $50, but I have also heard that the Dr Scholl's inserts you get when you stand on the little analysis machine (also available at some Wal-Mart's) are pretty good and are about $40-$50. You can also get custom made orthotics from a podiatrist, but they run about $300. First things first though, take the time to let them heal, keep icing, the stretching and pointing exercises will help too, but don't keep using them if they hurt that bad. Good luck!

I had a bad case of shin splints a couple of months ago. They were terrible!! I was in so much pain it was unreal. I honestly thought I had a stress fracture. I went to the doctor and she recommended the R.I.C.E. treatment...Rest, Ice, Compression, and Elevation. She gave me strict orders to stay off my feet for 2 weeks. I was so mad that I had to abandon my exercise program. My doctor also gave me a prescription for Voltaren gel...which is an anti-inflamatory. I used that topically right on my shins and the combination of the R.I.C.E. treatment and medication healed them. After the two weeks I started back really slow, only walking/ jogging 15 minutes and slowly increased my time and distance every couple of days. I hope you get them under control. I know how painful they can be and how frustrating it is when you can't exercise. Good luck!

I can't work out at all because of this issue. But mine is a tibial stress fracture which is a step above shin splints. It's apparently healed but I've had constant pain for years and nobody can figure out why. So terrible.

I can't work out at all because of this issue. But mine is a tibial stress fracture which is a step above shin splints. It's apparently healed but I've had constant pain for years and nobody can figure out why. So terrible.

You may want to research compartment syndrome. I think that is what it is called. Good luck and I hope you do not have this.

This is what I have been doing to prepare for running. But it didn't help at all.

I saw this on someones signature in the forum and I would like to share because I have had a cramp in my foot all day. I did this once and it seems to be helping. (See below)

CURE SHIN SPLINTS!!!! Sit down, couch or desk ---> Point your toes out --> Write out the alphabet with your toes --> Do this three times a day You WILL BE HEALED ! I promise

Shin splints are often caused by improper running stride (meaning you strike with your heel instead of landing on the middle of your foot).

People are sometimes so focused on speed or distance they forget to focus on what can completely sideline you - not running correctly.

http://video.about.com/running/Proper-Running-Form.htm or google "proper running stride" for other examples.

I am almost ready to disown my left leg! Years ago, I had shin splints on and off in both legs. After working on my form and getting a more neutral shoe (nike air pegasus 32), I got rid of the shin splints in my right leg (yahoooo!!!!) Although they are still hanging around in my left shin.

Physio helps and exercises. My physio has given me the 'ok' to continue running with 2-3 days rest between runs and dropping it right back to 2km per run. I also bought compression sleeves for my shins (2XU are the ones I have, though there are some other really good brands out there that all do the same job!) I ice my legs religiously after each run and the day before my next run I apply a heat pack for a bit. I also have a roller to roll my legs out and a little hand-held massage ball to help work on the painful areas (this hurts but is meant to be really good to help reset difficult areas of the muscles around the shin).

Good news.. My leg felt better when I dropped the distance back and ran 2km twice a week.
Bad news was, after a few weeks I jumped the gun and rather than increasing slowly, I felt great.. so kept on running and hit the 5km mark. I was over the moon.. I had never run 5km before and felt fantastic!

Next day and ever since, my shin felt battered, bruised and complains about any exercise remotely faster than walking.

I am cranky and have arguments with my leg on a daily basis .. It is time to rest for a few days and ice, compress and massage it back to some form of better health.

I have a 5km run on Saturday (gulp) But I am thinking after that I will drop back to 2km runs again and start again! I hate the starting all-over again.. It's so frustrating! I know of people who just wake up and decide they are going to be runners and run 5km, then 10km and never endure an injury... It drives me crazy!!