Shin Splints! OMG!

tj_moore
tj_moore Posts: 3
in Fitness and Exercise
They are killing me, any home remedies!? Advice!?

Replies

  • sweebum
    sweebum Posts: 1,060 Member
    Ice, massage, ibuprofen and repeat. And take it easy on them..they take a while to heal :smile:

    Oh, and check you shoes. Mine tend to act up when my shoes are worn or improper.
  • melanielockard
    melanielockard Posts: 114 Member
    ditto /\ i usually ice, then put on biofreeze. good luck, hope they get better!!
  • Scatterdragon
    Scatterdragon Posts: 225 Member
    I have been dealing with this for the past two weeks, the only thing that made it feel better was to take it easy.
  • JennyZD
    JennyZD Posts: 176 Member
    1) rest until you're better, so no exercising!
    2) Stretch before and after exercising and even do some yoga
    3) try to avoid whatever caused it as it's not "cureable"
  • MinaAriel
    MinaAriel Posts: 138 Member
    When I first started exercising, they were terrible. I couldn't hardly walk. I got new shoes, specific for the activity I was doing (cross training) and I also bought some compression sleeves that go over my calves. They helped so much! I notice an immediate difference when I don't wear them. I've started to learn to jog and they have been aching again so I'm gonna get some new sneakers made for running to help cushion the impact on my foot.

    I would definitely suggest resting for a day or two, using ibuprofen for pain and making sure your shoes are up to snuff. If it continues to be a problem, check out the compression sleeves. They made a world of difference for me.
  • Becky1971
    Becky1971 Posts: 979 Member
    I have had them bad enough to not be able to walk at all. They are awful. I wanted to run, but couldn't till I figured out what to do about them. I learned that not only my shin muscles need to be strong, but my hamstrings, and everything hooked up to them. SO I researched stretches for my knees, and my feet and quads, and do lots of types of leg lifts and different things that affect all the muscles through out the legs. I now have completed c25k, and am doing it again at a faster pace. I stretch really good before and after, and sometimes at different times throughout the day and I never have any problems whatsoever.
  • calliope_music
    calliope_music Posts: 1,242 Member
    i used to tape my ankles for extra support when i was playing basketball. maybe a brace too, along with the other suggestions?
  • kmjenkins
    kmjenkins Posts: 396 Member
    http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/shin-splints/shin-splints-stretching-exercises

    This website has some great stretches/strengthening exercises to help and ultimately prevent shin splints. Good luck!
  • jallison12
    jallison12 Posts: 83
    Two things helped me, years ago, when I had shin splints:
    1. Heel cups. Gel inner soles for your shoes, but only the heel part, not full foot. Not sure how/why it worked but it did. Like these:
    http://www.dhgate.com/gel-heel-cushion-massaging-heel-pads-cups/p-ff808081331b1ece0133205cfbe35e33.html

    2. Stretching. Basically kneel down then sit back on your heels. Then flatten the top of your foot on the ground and it stretches the front of your shin. Be warned - will bring tears to your eyes. Like this:
    http://www.shinsplintsstretches.org/shin-splints-stretches-you-need-to-be-doing/

    Good luck!
  • stunningalmond
    stunningalmond Posts: 275 Member
    I've got them too! A week ago they were so bad I limped when I walked. I've been taking it easy and not doing anything that requires jumping and they're slowly getting better.
  • cutie2b
    cutie2b Posts: 194 Member
    Putting a treadmill on a 3% incline helps with shin splints if you run/walk on a treadmill - it mimics the general surface incline of the earth. Ice, ibprofen.
    Kneel on the ground and sit with your butt on your heels. It helps stretch the muscles by the shins, but you may not be able to do it because it hurts. Ease into it.
    Use a tennis ball to massage the muscles by the shins/calves. Stretch your calves too.

    Good luck! Shin splints suck and hurt a lot!

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