Shin Splints

Did you ice them and take an anti-inflammatory?

Also, you can technically run on shin splints as long as you are 100% certain it is shin splints. Shin splints should be bad at the beginning on a run and get at least slightly better as you warm up. It's just not pleasant. I have gotten rid of shin splints through "relative rest," stretching and icing. Relative rest is where you either do a different activity or you decrease the intensity or the mileage that you're currently doing.

Ice and ibuprofen are your best friends right now. I had them a few times in high school (I danced) and they stink,! I think it takes like 6 weeks for them to heal completely.

First up get them fixed. This means up to a week of rest, elevation, ibuprofen and icing (wrap a bag of frozen peas in a tea towel and hold them there for 15 minutes. After an hour, repeat). Only do no-impact exercise in this time. This means swimming, cycling or weight training, or boxing moves with just your top half.

If they are not better by then, SEE A DOCTOR! It's USUALLY muscular but in very, very rare instances it could be to do with microfractures in the bone.

As far as shoes go, you know the drill for getting fitted for running shoes. Unfortunately you need different ones for lateral movements like Zumba and 30DS-style circuits. I found this to my cost by injuring myself trying to do them in my running shoes and I'm waiting until payday to get a pair of cross-trainers with lateral support.

Good luck, hope you feel better soon!

Oh, honey - I feel your pain! I really do!!! I just found out I pulled a hamstring last week, so I've been put on the disabled list for the next 4-6 WEEKS - no running, no elliptical, no cycling, no walking unless necessary. It SUCKS!!!

I had shin splints a couple of weeks ago, and they do get better over time. You can still do SOOOO much: go swimming, use the elliptical, walk 3.0 mph on a treadmill, etc. (I wrote a blog post about my shin splints: http://www.myfitnesspal.com/blog/emciriaco/view/shin-splints-107055).

Don't let this get you down! There's still so much you can do, but you just need to take care so you don't aggravate the shin splints into stress fractures.

Your frustration alone shows you've got some trememdous will there. Chin up and hit the elliptical! Your legs will feel great in no time!

And in the meantime, make sure the shoes you have are right for you. I tend to supinate, meaning my foot turns outward when I walk/run; others pronate (foot goes inward). Both require different kinds of support.

Best of luck to you!

Make sure to take care of your shin splints. I got them when I was in the military and because I pushed myself, the shin splints turned into stress fractures, which laid me up even longer. Ice, rest and anti-inflamitory are your friends right now. You can still work out, just nothing high impact. Walk if it doesn't hurt, but you can also swim or do biking or elliptical.

Like someone else suggested, check your shoes to see if they're too worn out. It is worth it to get shoes from a running store and be fitted by someone who knows what they're doing as far as shoe fitting. Make sure you warm up your calves before running by doing a little cardio like a brisk walk, and strech after your run.

I got them last summer, because I was running w/ shoes that were shot. How are your shoes? Might look into getting some new ones that are good for your type of feet. I found that massaging with castor oil, icing and rest were what I needed to do for myself. Can you just go for some long walks, or does that aggrivate them, too?

I agree, check your shoes. You might want to consider getting new ones. And most importantly, stretch your calf muscles. Sometimes they occur from trying to do too much too fast, like running further than you are used to without working up to it or running at a greater speed, but I think you will conqueor them with, new shoes, ice, and lots of stretching! I love your attitude! This is just a bump in the road. You will heal. Good luck!

1.Check your foot wear. Worn out shoes can cause shin splints. In terms of running anything with over 300 miles on it should be discarded.

2. Are they the right shoes? Go to a running store and get appropriate shoes for your feet AND activity. Running shoes are intended for forward motion, are you running? No, then you should wear a different style of shoe.

3. Ice massage the affected area for 15 minutes, 4 times a day. Rub ice right into the area. It will feel good and reduce swelling.

4. Allow them to heal properly. Shin splints are a repetitive stress injury or overuse injury. Usually caused by too much, too soon. You need to slowly transition into exercise. Your body may not be ready for what you are doing and as such is protesting. For running, never exceed the previous weeks mileage by more than 10%

5. If rest, ice massage and ibuprofen don't resolve the issue, see a Sports Physiotherapist (and not the one who deals with old folks in the home... someone who actually deals with athletes. It is a different mindset, in that a sports physiotherapist will work to get you back in the game sooner. The standard physio therapist often really just wants to make the pain stop. I have seen several and the sports physio therapists always deliver best results.

6. I finally beat my Shin Splints by getting ART Treatments. Thats Active Release Therapy Treatment and is offered by specially trained Chiropractors. My own treatment included a hybrid of massage, chiropractic, physio therapy and accunpuncture techniques. After 7 treatments, I stopped having issues and that was well over a year ago.

7. Shin splints are also referred to as a catch all diagnosis. There are different types of shin splints. Some caused by over use, some by bad shoes, some by muscle imbalances, and some by mechanical defect. Your easiest recourse is to address the shoes and reduce the activity. If you do these and the problem persists seek medical treatment from a sports physician.


Hope these help!

Here is an article on using anti-inflammatories before a workout:

http://www.msnbc.msn.com/id/37341523/ns/health-pain_center?gt1=43001

After, as long as you don't abuse them and aren't using them to mask a problem you should really be going to a doctor about, is fine.

I've been fighting mine for months! I stopped running because of it!

I can't do alot of the jumps in my exercise video because my shins hurt so bad. Icy/hot patches help!