Shin Splints

[calf]

Anyone get these? I've started running more the last few months (since the snow/ice melted), but just last week, I've found I couldn't go half the distance I've been used to (hurts after 2.5km now) because my shins would just give me sharp pains. I'm not sure if it's technique, nutrition, or what.

Anyone have any tips or tricks? Or know how long I should rest up before going out again?

[Otto-matic]

The immediate treatment for shin splints is rest. Running and other strenuous lower limb activities, like football and other sports which include flexing the muscle, should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, anti-inflammatory treatments such as icing and drugs such as NSAIDs may be suggested by a doctor or athletic trainer. Over-the-counter pain relievers can also be taken, though there is some controversy over their effectiveness. Acupuncture and other forms of alternative medicine, such as placing tape on the shins, are also commonly used to treat shin splints, though there is no medical evidence to suggest that they offer any increased recovery rate beyond normal rest.

From Wiki
You could try compression socks.

[calf]

Originally Posted by Otto-matic

You could try compression socks.

Thanks - I checked Wiki as well - I'm mostly looking for testimonials

[ResAlien]

My knees are toast from sports in my youth, I'm sure shin splints aren't far behind. I'd suggest sticking to an elliptical. No stress and same results.

[Prototype]

I've had them. They aren't that bad, but nagging.

I used to get them playing beerleague softball. Different shoes helped. Went from skate-ish shoes to cross trainers. Later I would find out that I actually require more arch support than most generic shoes offer.

I'd go with better socks/new shoes.

[rockstar]

I had/have them too.

I read somewhere to adjust your weight distribution. Turned out I was leaning too far forward when I ran, my back wasn't totally straight, putting more pressure on those muscles.

Not saying this is your issue for sure, but I'd suggest you look into your weight dist.

If you're stuck.

edit: and I picked up some Asics shoes that are made to help with balance and fight shin splints. They are great. They're the ones with the rubber supporting along the outside edge of the foot (I forget what it's called).

[Pagal4321]

Have these....took a rest from running and stretched/strengthened the my shins. Then gradually worked running back in with re-padded orthotics and new shoes.

Stretching is KEY.

Definitely focus on stretching your calf....calf.

[rockstar]

Originally Posted by Pagal4321

Have these....took a rest from running and stretched/strengthened the my shins. Then gradually worked running back in with re-padded orthotics and new shoes.

Stretching is KEY.

Definitely focus on stretching your calf....calf.

Why?
He doesn't have calf splints, does he? No.

[Shin Pad]

I've been running since 1967. I used to get shin splints, but getting the right kind of running shoes has eliminated the problem for me. Go into a place like the Running Room - they have a very knowledgeable staff who can help you select they type that are right for you.

Also, as mentioned above, proper stretching and warm ups help. As much as possible, run on softer surfaces - ie - around a track or on grassed areas as opposed to running on pavement or concrete - running on hard surfaces all the time is a huge factor in giving you shin splints. I know it's almost impossible to do your entire run on grassed areas, but use the grassed areas beside the paths, etc. as much as you can.

[chid]

As was already mentioned, the right shoe helps. I used to ice them right before running as well.

[Daradon]

We had this thread last year around this time didn't we?

My gf used to get these, I think the best thing to do, over the long haul, is increase your program gradually.

It's why a lot of people get them in the spring/early summer. Try to do too much.

It's a separation, but I believe you can ease it by increasing gradually.

But it's a damage. Once you do it, you have to fix it. Like any torn muscle or separation.

It's caused by activity that part of your leg is not used to.

It will repair, but you need to slow down first, then increase gradually.

The posters who talk about shoes and posture are 100% correct. That will help prevent, and differ. And to negate you original post, it has nothing to do with diet really.

The biggest thing is once you have them, don't try to work through them. Go slow, heal, then get to where you want to be.

http://en.wikipedia.org/wiki/Shin_splints

[firebug]

Shin splints are often caused by a muscle imbalance between the front and back of the lower leg.

One exercise that may help you is to stand on the edge of a stair, or other platform, with your heels on the edge of the stair and your toes hanging over. Now press your toes down as far as you can and then lift them as high as you can. Do this until you are fatigued, several times per week.

~fire 'glass-shins' bug

[Slava]

I think that the good advice is all here (stretching, icing and time to heal). I just wanted to chime in and say that shin splints suck! I got them pretty bad one year for some reason and they were pretty debiliatating. If you really want to do an event in particular (which is a bad idea...but I know one idiot who did this) load up on some ibuprofen and do your best.

(I was younger and hopefully know better now!)

[nfotiu]

I had bad shin splints about 5 years ago when I first started running by training for a 10k. I took a month off after the race, changed shoes, and never had the problem again. I ran a marathon last year, and didn't feel even a twinge of shin pain.

I think they are much more common when you are starting out running for a lot of people.

[GrrlGoalie33]

I got them so bad one summer, I couldn't even squat. I went to my physiotherapist and after three treatments of physio and more importantly accupuncture, I was good to go.

Moral of the story...try accupuncture to get rid of them.

[llama64]

Ease up on all activity if you gain shin splits. They are not something you can "push through". If you continue, you risk permenant damage to the connection between your leg muscles and your shin bone, which would basically sideline you for the rest of your life.

Do plenty of stretching before and after any significant exercise and try to build up your muscles in that area. It takes time, but they will heal up, and will likely be stronger then before. Just don't push it.

[Vansmack]

i had them from years of volleyball and xc running. Gave running up altogether. Bought a roadbike and have found it to be way more peaceful.

[Tron_fdc]

I've run quite a bit since I was a kid, and I started getting these a lot about 5 years ago to the point that I couldn't make it around a track without being in agonizing pain. Compounded by the fact that I was using rugby shoes most of the time (brutal support) as well as having flat feet, and I had the ingredients for some pretty major problems.

The ONLY thing that helped me was heel pads in my shoes. It was a suggestion from an oldtimer I ran with that had the same problem, and he mentioned adding pieces of foam under my heels before running would take care of it.

I went to the Running Room and picked up a set of heel pads like these http://supports4less.com/tulis/footi...tigue-mats.htm put them in my shoes, and haven't had shin pain since. They cost about $10, and before I run or work out I stick them in my shoes to add a little extra cushion for my heels. It's such a simple solution, and you can avoid spending $200 on new shoes that probably won't help (or at least in my case they didn't).

I'd try that before anything.

[JD]

I'll echo those who say it's an occurrence when you start out running. I got them pretty bad when I first took up running, and back then, I was only running short distances, 20 minutes at a time.

Then with some rest, good stretching, proper shoes, they eventually went away.

Since then, I've run marathons, half-marathons, countless 10k races, and shin splints have never been an issue. Once your body is conditioned to running, they seem to take care of themselves.

Now it's all about the knee pain!

[burn_baby_burn]

Years ago I started running on an indoor track during the winter. Developed shin splints and could barely walk. Thought I could run through it, but found out pretty quickly that that wasn't going to work. I stopped running completely for about 4 months. Puchased a good pair of shoe's and stayed away from indoor tracks (I have heard that they are the worst for developing shin splints). Personally I always purchase Nike Air indoor running shoes. They have the air pockets in the front of the shoe as well as the heel.