Shin Splints - Need your help please

jennifer52484
jennifer52484 Posts: 888 Member
edited December 18 in Fitness and Exercise
Started to feel them again last night while running on treadmill. Anyone have good remedies? I have anti-inflammatory medicine but I would rather not take medicine.

Why do I keep getting them?

Replies

  • PeachyPlum
    PeachyPlum Posts: 1,243 Member
    Have you been fitted for shoes at a shop that analyzes your gait? Many people get shin splints because they are not wearing the right type of shoes for the way their foot lands when they run.
    Also, I've found that I run differently on a treadmill than I do on asphalt (I'm not sure why - I think it's because I'm afraid I'm going to fall off the side of the treadmill) so you may want to pay attention to that as well.
  • vipergts223
    vipergts223 Posts: 114 Member
    I used to get them very bad when i was a cross country runner.

    I went to a shoe/foot specialist. They had me run over this computer sensor pad. And then a custom insert was made. It helped a lot, but didnt make them go away completely.

    There wasnt much to do for the pain, except to take it easy for a few days and let it fade. Try the elliptical for a while until you heal.

    I would say to try a different shoe.
  • terikhamdamov
    terikhamdamov Posts: 4
    As others have said, get fitted for a shoe! Try running with compression sleeves on during the entire run and afterwards, and get a foam roller or stick and after each run, massage your shins really good. There's good videos on you tube on how to use a foam roller if you're not sure what that is.
  • bjorgen2
    bjorgen2 Posts: 17 Member
    apply ice for 20 minutes. Wear compression socks when you exercise or tape your shins. A nurse friend of min told me this. She is also an avid athelete
  • duetwithjosh
    duetwithjosh Posts: 121
    I had horrible shin splints as long as I ran in running shoes. I got fitted for them, bought the custom inserts, and didn't skimp out on the shoes. Still, awful shin splints. I could only run a couple of minutes at a time before they were just debilitating and I had to slow to a walk.

    Since I'd tried all of the fancy shoe technology, I thought the only thing I had left to try was barefoot-style running. I bought a pair of Vibrams, and sure enough, after slowly breaking my calves in to the new form, my shin pain was gone. Not reduced, but entirely gone. I don't even notice my shins when I run now. I'm a total convert. (I've since learned the reason for the reduced impact is multifaceted: when using minimalist footwear or running barefoot, the arch of your foot isn't constricted and can freely act as a spring. Landing on your forefoot enables your calve muscles to absorb some of the shock, and even more importantly, if you run with a high enough cadence, the tendons in your legs will also act as springs... absorbing shock, but releasing it again with the next step... helping you run more efficiently with the same energy expenditure. Here's a great snippet from a scholarly publication that breaks it down better than I can: http://www.unshod.org/pfbc/pfrossi.htm )

    I will say, I think part of the difference is landing with a forefoot strike instead of a heelstrike. Traditional running shoes encourage a heel strike, but with minimalist shoes, you don't have the padding and it hurts to land on your heel, so you naturally adopt a fore or midfoot strike pattern. If your shoes don't have super massive clunky heals, you might try landing more on the forefoot with your existing footwear. It won't give you natural use of your arch back, but it's a step in the right direction if you are currently heel-striking.
  • katsmo
    katsmo Posts: 219 Member
    I am on week 7 of the Couch to 5k program and worry about the same thing. Are you stretching enough before and after workouts? That seems to help keep my shin splints at bay. I flex and extend my feet back and forth for several minutes to warm up that area, and I do those bounces on my tip-toes every day; if the calf is stronger, it will support the shin better. Good luck :)
  • Donnacoach
    Donnacoach Posts: 540 Member
    Good Shoes, Rest, Ice, and the anti inflam. meds. Some of my soccer girls get them pretty badly. They also sell shin splint sleeves. You can google them on line. Good luck.
  • vharding7
    vharding7 Posts: 48 Member
    I have issues with shin splints as well. I had a physical therapist tell me that what can help is LOTS of stretching, wearing the right shoes (which can cost an arm and a leg but well worth it if you're going to run a lot!), icing it, and also massage helps a great deal. It has helped with mine quite a bit!
  • bouselhoff
    bouselhoff Posts: 15
    I ignored advice like this in the past - it's correct though. I was getting them TERRIBLY and I have to buy a specific type of running shoe because I walk / run on the outsides of my feet. I walked for 23 years without ever noticing this but the difference I feel is AMAZING. Everyone walks differently - some people need little support and others need thick soles. Look for a Running Den near you, get your walk analysed and they'll show you what types of shoes are best for you and even how to lace them properly (depending on the top of your foot, you'll need your shoes laced a certain way too). Who knew there were so many criteria around them ol' sneaks? :)
  • Chris_acc_can
    Chris_acc_can Posts: 83
    Shin splints are caused from hard and excessive impact. You shoes can help but it won't eliminate the problem. How you run, your stride, and the surface that you are running on will have the largest impact.

    The three things that can prevent shin splints:
    1)The surface - the harder the surface the greater the risk (try running on grass)
    2)Running mechanics. How your running may be the problem, changing your technique will help aleviate the impact
    3)Shoes - was mentioned in above posts.


    For the time being I would switch to low impact cardio until pain goes away then head back to running with minor changes to surface and technique.
  • duetwithjosh
    duetwithjosh Posts: 121
    Everyone walks differently - some people need little support and others need thick soles.

    Or so the shoe manufactures would have you think! I think in most cases, you're correcting for problems that aren't really there and instead are caused by the show to begin with. Your feet are evolutionary masterpieces and have served us well for thousands and thousands of years. Running shoes, conversely, came out a few decades ago-- the same time running injuries started increasing.
  • Shannonpurple
    Shannonpurple Posts: 268 Member
    If you are running on a track or treadmill run backwards a lap after i would not do this if you were running on the road. It works different muscles also Lots of stretching.
  • Shell8ug
    Shell8ug Posts: 11 Member
    Stretching before and most especially after my routine helped me most!
  • derekkpattison
    derekkpattison Posts: 3
    Shin splints can be a matter of underdeveloped calf muscles as well. So stretching and working on those calf muscles will also help.

    Also an easy ice trick to so get some (cheap) dixie cups (paper kind) and fill them with water, then freeze them and then just peel back the top and they are easy to hold and you can rub them up and down the shins to get full coverage.
  • goreadabook
    goreadabook Posts: 2
    I had a trainer who suggested strengthening my shins with resistance bands. Secure the ends of the resistance band around something that won't move, or get someone to hold the ends for you, a few feet in front of you. Sit in a chair or on a bench, and with the band across the toe of your foot, slowly flex and release about 15 times then switch to the other foot. The band should stay pretty level and not slip off your toe. I did this after workouts 3 times each leg, and it made my shins hurt less.
  • BurkeshireFarms
    BurkeshireFarms Posts: 45 Member
    All of the above plus there is a specific stretch that can help alleviate the pain. I had these 2 weeks ago and with the help of this stretch they're now gone.

    Balance on one foot, hold the other off the ground about 6-12", with the toe pointed away from the body, spell out the alphabet into the air.

    Switch feet and repeat. I did this before and after my runs and it worked like a champ.

    Sounds super hokey but it works. Good luck!
  • jennifer52484
    jennifer52484 Posts: 888 Member
    If you are running on a track or treadmill run backwards a lap after i would not do this if you were running on the road. It works different muscles also Lots of stretching.

    omg, If i tried this, i would most definitely fall on my *kitten*. Thank you for your suggestion though. Maybe I could try it at home first lol.
  • jennifer52484
    jennifer52484 Posts: 888 Member
    Thank you everyone for your help. I think I need to stretch more. Strange that I had shin splints before i lost weight.. then It didn't hurt for 8 months or so, and just the other day it started to hurt again.
  • DeepBreaths
    DeepBreaths Posts: 39
    There is all kinds of exercises to strengthen and prevent shin splints, try you tube maybe.

    Also ice the daylights outta those puppies, get that blood circulating and helping.

    Good luck I know they hurt like heck!
  • duetwithjosh
    duetwithjosh Posts: 121
    Stretching before and most especially after my routine helped me most!

    Just a note, be careful not to do *static* stretches before a workout -- only dynamic ones. Static stretches before you're warmed up can cause cramps and actually causes the muscles to tighten.

    I actually prefer to not stretch before I run at all... instead I walk at a very brisk pace (~4.2mph) for a few minutes to warm up.
  • dulcemiel
    dulcemiel Posts: 48 Member
    All great advice above, only thing i would add is (warm up don't stretch before running, stretch afterwards) when you are relaxing do the ABC's with your feet ( imagine drawing the letters with your toes, all the different range of motion with help) . Ice do bring down inflamation and whenever possible get a massage to balance you and increase your circulation to the help heal. Hope it helps.
  • sapalee
    sapalee Posts: 409 Member
    I had horrible shin splints as long as I ran in running shoes. I got fitted for them, bought the custom inserts, and didn't skimp out on the shoes. Still, awful shin splints. I could only run a couple of minutes at a time before they were just debilitating and I had to slow to a walk.

    Since I'd tried all of the fancy shoe technology, I thought the only thing I had left to try was barefoot-style running. I bought a pair of Vibrams, and sure enough, after slowly breaking my calves in to the new form, my shin pain was gone. Not reduced, but entirely gone. I don't even notice my shins when I run now. I'm a total convert. (I've since learned the reason for the reduced impact is multifaceted: when using minimalist footwear or running barefoot, the arch of your foot isn't constricted and can freely act as a spring. Landing on your forefoot enables your calve muscles to absorb some of the shock, and even more importantly, if you run with a high enough cadence, the tendons in your legs will also act as springs... absorbing shock, but releasing it again with the next step... helping you run more efficiently with the same energy expenditure. Here's a great snippet from a scholarly publication that breaks it down better than I can: http://www.unshod.org/pfbc/pfrossi.htm )

    I will say, I think part of the difference is landing with a forefoot strike instead of a heelstrike. Traditional running shoes encourage a heel strike, but with minimalist shoes, you don't have the padding and it hurts to land on your heel, so you naturally adopt a fore or midfoot strike pattern. If your shoes don't have super massive clunky heals, you might try landing more on the forefoot with your existing footwear. It won't give you natural use of your arch back, but it's a step in the right direction if you are currently heel-striking.

    This for sure, activates the large muscles in your calf so there is less strain on the small ones attached to your shin.

    And rolling your calves before and after with some type of roller, I use a big PVC pipe section.
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