Shin Splints...

bobbysands81

Is there anything I can do to get rid of them?

Novice aged 46

Get your Provo friends to kneecap you. No more shin split problems.

copacetic

they go as your shins get used to the new strain you are putting on them, as long as you have time to rest them. new runners/insoles, running on soft ground, stretching shins and calves, easing your mileage upwards etc etc is the way to do it..

Amz

Novice Banned.

Domer

You are making an assumption that you have Shinsplints. There a numerous different conditions that affect the same area, and what works for one condition, may not work for another. Make sure you have the correct diagnosis.

Assuming you do have classic shinplints, the first thing you need to do is rest and rest. Shinsplints are primarily an overuse injury. You need to take a step back, rest until the pain has eased, and slowly build up you mileage.

Once you start, there are a number of things you can do to prevent shinsplints:

1. Increase your mileage very slowly. before you either increase the frequency or duration, ensure that you have been at that stage for a few weeks. Build up very slowly over a number of weeks / months. Remember, Shinsplints is primarily an overuse injury.

2. Stretch. It is vital that you have a very thorough stretching routine for you whole body, but you can focus on you lower legs. Calves, peronials etc all need to be stretched before and after every run.

3. Ice. Ice is traditionally used for acute problems, but it is beneficial for the shinsplints. Get a big bucket or bin and soak both legs up to just below the knee for 20mins if they feel sore or fatiqued

4. Good shoes. Get your gait analysed, and get a shoe to fit your foot type. The most expensive is not necessarily the best for you.

5. Try vary your running surface and run as much as possible on grass or trails. Not really possible during the winter, but with the long evenings it is easier.

6. Introduce some cross training into your routine. Go for low impact like swimming or cycling.

7. Dont underestimate the benefits of a good deep sports massage. Sometimes prevention is better then cure, and with shinsplints it is certainly the case.

Good Luck
Domer

bobbysands81

Great stuff Domer and Copacetic - thanks lads. Hoping to do the marathon this year but the shin splints are a huge problem for me.

Any recommended sports masseuse?

fuinneamh

An exercise that is great to strengthen your shins is to sit on a chair, knees bent at 90 degrees. keep heels touching the ground at all times and raise your toes off the ground and back down, repeat as quick as you can for as long as you can. Once i got to the level of 2 minutes flat out without any great strain i stopped having problems with the shins. Might be different for you though.

Domer

Caveat...

The strengthening exercies mentioned by Fuinneamh will indeed help to strengthen the area and prevent shin injury, but these should not be done if there is pain present. Before beginning a strenthening or rehab program, the pain must be gone and the tissue must have been given time to heal. If you have shinsplints, get them treated before doing these exercises or it could make your problem worse. Also remember to Stretch before doing any such exercises.

Domer

Krusty_Clown

Here's a very useful link, that hunnymonster helpfully passed on previously.. Helped sort out my problems!