How to cure shin splints..

Rushmore

Hi all..

Along with biking, I play football and run... I think the latter 2 has cause damage to my legs...

I get a sharp pain on the inside lower area of my shin...

Which aches all signs point towards shin splints..

Has anyone got any advise on how to cure these?? :roll:

I am Peter Pan

Hi, I used to have the same problems when out jogging, I suggest getting fitted for a decent pair of trainers from a
specialist shop, or if you dont wont to go down that route even buying a pair with gel soles etc! I found i was using the wrong kind of trainers due to have a high arch in my foot!! also look at the way yoy run ie landing on the ball of your foot or heel etc!!

frmeital

I agree, your shoes maybe wrong for you, or could be old..but there are a few more possible causes for shin splints, this is from an article about it, hope it helps:

Shin splints can be caused by a number of factors which are mainly bio mechanical (abnormal movement patterns) and errors in training.
Here's a list of the different causes and reasons for this condition, including some that probably never occurred to you:

Cause #1 - Inadequate footwear


Changing to new running or workout shoes or wear shoes that don't have enough support. This can happen because of wearing your shoes for too long and they wear out. The most recommended are ASICS Running Shoes

Solution: Changing to better running shoes with the right support or adding Shock absorbing insoles for your shoes.

Cause #2 - Increasing training too quickly

Instead of working up to a training level gradually.

Solution: Reduce your speed and distance when you run.

Cause #3 - Running on hard surfaces


Or changing surfaces from what you are used to. For example, from a trail to concrete.

Solution

Run or exercise only on soft surfaces, such as dirt or grass, and run on level ground avoiding hills.

Cause #4 - Weak Ankle


Decreased flexibility at the ankle joint, tight achilles tendon or weak ankle muscles.

Solution

: Daily stretches of your calf and front of leg. There is a video demonstration of an excellent exercise - Just below this.

Cause #5 - Overpronation of the feet


Pronation is the movement of the subtalar joint. Pronation occurs as the foot rolls inwards and the arch of the foot flattens. Over pronation can cause injury and pain in the foot and ankle. Look at your running shoes: If they are worn on the inside of the sole in particular, you could be suffering from overpronation.

Solution

Get a running shoe with extra medial support. It gives extra support for the load and prevents the foot from rolling or flattening. Also, you can get Orthotic Insoles

Cause #6 - Flat feet


Some people have flat arches in their feet, which can make the feet roll inward when running - possibly causing shin splints.

Solution

Again, running shoes with Extra medial support.

Cause #7 - Bone Trauma


Bone trauma to the lower leg can result in stress fractures. Constant pounding the leg bones may cause tiny cracks and fractures in the lower leg bones.

Solution

Rest is needed to repair these cracks. Without it, cracks grow to become fractures, causing a lot of pain and a long rehabilitation. You can also temporarily try running in the pool or swimming to keep being active and strengthening the ankle muscles - under reduced load and stress. But, without adequate recover, these cracks continue to grow and become a fracture. The result is acute pain and a long recovery.

joenobody

I had this when I was training for a half marathon last year - got some useful information from here. I found that stretching out my calves made a big difference.

DCR00

i used to get them quite bad

since is started doing this stretch they have gone away

Seated shin stretch

Stretching the muscles on the front of the lower leg can be difficult to achieve. The following are the two easiest ways of doing so.

Kneel down and sit on your heels.
Gently push down on the heels to stretch the front of the leg.
Hold the stretch for 30 seconds and repeat 3 times.
This stretch can be increased by stretching one leg at a time and gently pulling the knee up
** taken from http://www.sportsinjuryclinic.net/sport ... -exercises

edit: im not suggesting that these stretches replace the advice given above. You should def check that your trainers are correct for your running style.

sfichele

frmeital wrote:

Cause #1 - Inadequate footwear

+1. Pretty good response from frmeital. Footwear is the most likely reason and the first thing you should change. After buying a decent pair of running shoes I've never had problems with shin-splints again

Rushmore

thanks alot guys..

I'll try and seek out a specialist shop that will fit some shoes properly..

I will also take the other advise on board too.

Curious Yellow

Try some exercised to strengthen your anterior tibialis. You sit down, angle your lower legs slightly away from your knees, plant your feet flat, and lift them upwards with the balls of your feet still touching the floor. Best thing is you can do it while you're at your desk at work!

Feel free to add some weight once they're getting stronger. I do these when I start running after a lengthy break and it works a treat for me. May help you too.

Burnz0

Don't waste your money on specialist trainers - or at least not until you've given the stretching a fair chance. People are rarely born with flat feet or high arches and its the shoes we wear that have caused all the injuries that are so common as they've changed the way in which we run. Google bare foot running as it's quite enlightening

blablablacksheep

like burnz0 said dont waste money on special shoes untill you have cued the issue of weak muscles first.

I had and still have shin issues but been trying to control them sinse getting pretty nasty shin pains.

One issue though you need to work out is, is it really shin splints? or is it tibia scaring like i had.

They are slightly different.

Main things to do>
1:Stretch calf muscles, this is VERY important as the calf takes the load off the shins during exercise so weak or tight calfs mean more loading onto shins....(standing on end of step, up and down exercises)ie calf raise.

2:Strengthen, you need to strengthen the shins+calfs as well as the ankels, this will again take load of specific areas and "balance you out"

3:soft tissue repair, massage ect, RICE, the typical recovery tips need to be done after each exercise you do which involves impact ie running.

4:Re train the brain, by this i mean balance and the "brain to leg" nerves,
To be specific, when you have injury your brain to leg becomes "dumber" thus once rolled a ankel, you will more likely roll it again due to brain to leg reflex becoming slower and worse off than before, wobble boards, standing on 1 leg while moving a ball around body ect.

Lots of things to think about, but one thing i would say is this, if you planning to train you may as well do a proper job and do a proper routine rather than doing the typical thing everyone does and that is, "going for a run" without all the pre-exercise and post exercise build up, ie warm up-cool down,specific running exercises ect ect.

Sinse i started to spend 2 days a week doing running specific exercises ie core work, leg exercises i have found injury problems been reduced a lot.

hope this helps

DCR00

blablablacksheep wrote:

Lots of things to think about, but one thing i would say is this, if you planning to train you may as well do a proper job and do a proper routine rather than doing the typical thing everyone does and that is, "going for a run" without all the pre-exercise and post exercise build up, ie warm up-cool down,specific running exercises ect ect.

Sinse i started to spend 2 days a week doing running specific exercises ie core work, leg exercises i have found injury problems been reduced a lot.

amen to this

so many people just ignore core and legs, especially if they already do exercise that involves the legs i.e. runners and cyclists, thinking that time on the bike or time pounding the pavement is the same.

Well its not.

Balance is key. If you ignore that, then its only a matter of time before you get injured.

blablablacksheep

^^ the few and far between of people we are.:)

Tbh when i cycle "to and from" places i never really warm up, as i not pushing myself that hard, but at the end of the day i use a Foam roller, and it bloody horrid but hopefully this stops getting too many injurys...so far so good, bar ITS due to running.

Biggest thing so far id say is, dont be a Yo Yo runner, this is another way to get problems are you start stopping causes your body to not get into a routine.

So bassically, if you getting pain on the shin area do following:
Warmup/cooldown/stretch after exercise NOT before, dynamic before.
Foam roll every day:)
Have a proper routine ie core exercises 1 day, swimming another/low impact, run on same days rather than random days(sounds wied but it helps)