Anyone know how to cure shin splints?

**Mybad!** · 06-09-2007, 11:54 AM

I have got shin splints from running in some shoes that were past their prime. I bought new shoes but other than rest what is a good way to heal or put up with shin splints. I really don't want to take a break from running. I've never had them before and they suck.

**AKPogue** · 06-09-2007, 12:02 PM

Does the pain go up and down your shin or is it in one spot?

**Mybad!** · 06-09-2007, 12:10 PM

They are up and down and on both sides (medial/lateral). The worst is on the medial side six inches above the ankle. It's a dull ache that is intesified in the morning.

**focus** · 06-09-2007, 12:13 PM

I bet if you googled "cure shin splints" you wouldn't turn up a single helpful article.

I bet there aren't any running-specific online resources.

Clearly, the best thing to do is ask the members of an internet skiing forum.

edit for:

I'm not trying to deny the value of anecdotal advice from individuals who share similar interestes/lifestyles.

RICE it.

**concretejungle** · 06-09-2007, 12:23 PM

While sitting, take a hand towel and place it on the floor. Pick the towel up between your toes and balls of your feet and repeat. The towel doesn't have to leave the floor just squeeze until your tired, rest and repeat.

**Mybad!** · 06-09-2007, 12:27 PM

Originally Posted by focus

I bet if you googled "cure shin splints" you wouldn't turn up a single helpful article.

I bet there aren't any running-specific online resources.

Clearly, the best thing to do is ask the members of an internet skiing forum.

Yada yada yada. I wanted to hear from people who have had them and have had success in diminishing the pain without resting. I assume that people who like to ski in the winter also may, just may, run to stay in shape for the upcoming winter. I don't give a shit what some website says, I want recommendations from people who have had some success. At least I'm not posting long, boring shit like this.http://www.tetongravity.com/forums/s...ad.php?t=84653 Now go type up another lame ass thread on cellphones or maybe computer shit.

**smalls** · 06-09-2007, 12:47 PM

don't just ice it.
if you want the icing to be effective, first freeze some water in some styrofoam/paper cups. then tear off enough of the cup so that the top 1/2 inch or so of ice is showing. gently massage your shins, putting pressure on the edges of the ice. this will provide the benefits of icing but it will also stimulate blood flow and massage the sore muscle. it also enables you to ice for longer than 20 minutes. (never static ice longer than 20 minutes, or your body will start to recognize the tissue as hypodermic and will increase swelling in the area -- counterintuitive)

do this icing before and especially after running, and you'll see a marked improvement.

also, do "reverse" calf raises. basically you stand with your heel on the edge of the curb/stairs/small child with your toes hanging over. then raise your toes (dorsiflexion) as many times as you can. once you've done this enough, wrap a theraband around your toes and tie the other end to something heavy (i use a cinderblock on the ground in front of my porch) and repeat the motion until you can't anymore.

back in my track days i used to get ridiculous shin splints (thanks to my flat feet), to the point where a five inch section of my tibialis anterior completely separated from the bone. painful shit. good luck.

**AKPogue** · 06-09-2007, 12:48 PM

It is worse in the morning because it is an irritated muscle that will loosen up as the day goes on. Use an ice massage. Take a Styrofoam cup, put water in it, and then put it in the freezer. When it is frozen peel some of the styrofoam off and then apply to sore areas until numb especially after you run. Should help some. Also get some kind of fitted insoles and also make sure you are using the right type of running shoes for your feet. Running shoes are made for a specific type of foot. So every different type of running shoe is made differently.

**Mybad!** · 06-09-2007, 12:53 PM

Originally Posted by AKPogue

It is worse in the morning because it is an irritated muscle that will loosen up as the day goes on. Use an ice massage. Take a Styrofoam cup, put water in it, and then put it in the freezer. When it is frozen peel some of the styrofoam off and then apply to sore areas until numb especially after you run. Should help some. Also get some kind of fitted insoles and also make sure you are using the right type of running shoes for your feet. Running shoes are made for a specific type of foot. So every different type of running shoe is made differently.

Thanks for the advice. I don't want to completely stop running but I have dialed back the mileage and am currently running every other day at a much slower pace.

**Mybad!** · 06-09-2007, 12:54 PM

Originally Posted by smalls

don't just ice it.
if you want the icing to be effective, first freeze some water in some styrofoam/paper cups. then tear off enough of the cup so that the top 1/2 inch or so of ice is showing. gently massage your shins, putting pressure on the edges of the ice. this will provide the benefits of icing but it will also stimulate blood flow and massage the sore muscle. it also enables you to ice for longer than 20 minutes. (never static ice longer than 20 minutes, or your body will start to recognize the tissue as hypodermic and will increase swelling in the area -- counterintuitive)

do this icing before and especially after running, and you'll see a marked improvement.

also, do "reverse" calf raises. basically you stand with your heel on the edge of the curb/stairs/small child with your toes hanging over. then raise your toes (dorsiflexion) as many times as you can. once you've done this enough, wrap a theraband around your toes and tie the other end to something heavy (i use a cinderblock on the ground in front of my porch) and repeat the motion until you can't anymore.

back in my track days i used to get ridiculous shin splints (thanks to my flat feet), to the point where a five inch section of my tibialis anterior completely separated from the bone. painful shit. good luck.

Thanks for the adivice.

**Mybad!** · 06-09-2007, 01:41 PM

Originally Posted by the Mad

Masturbate, Immediately!!

I've already tried that, 5 times!!! Now my peter hurts too.

**steve** · 06-09-2007, 02:20 PM

from "The Runner's Handbook"

shinsplints

This injury is a painful swelling of damaged muscles and tendons along the front of the lower leg between the two bones, the fibula and tibia. The pain occurs noticeable during running. Shin splints may signal that a stress fracture is lurking so don't neglect this injury.

CAUSES: tight calf and hamstring muscles; overpronation' muscle imbalance - weaknesses in front of the leg compared to the backs of the legs; running too high on toes; overstriding; leaning forward while running; running shoes that are inflexible or have heels that are not thick enoughl sudden change from soft to hard surfaces; slanted surfaces; sudden change in mileage; speed training or hill running.

TREATMENT: correct causes above, well-cusioned shoes, anti-inflammatories, ice after runs, reduce mileage pace or take off some time, avoid hills and hard running surfaces, elevate heels, taping, orthotics may be prescribed.

STRENGTHENING EXERCISES: Towel sweep, Band exercises, foot press, toe lift

STRETCHING EXERCISES: Wall Lean, Towel Calf Stretch

**richmurray** · 10-04-2008, 02:45 PM

I'm ski instructor working in the French Alps.
As skiing is my profession I have always had good quality, fitted equipment.
I've always been up for aggressive skiing including racing, freestyle, etc, but have managed to end up with shin splints. It's been quite bad and now affects mort of sporting activities.
Together with a podiatrist I have developed a pad than alleviates the pain and helps prevent further injury.
Shin Shields work in 2 different ways:
1. Ski boots are supportive but restrictive. This can put excessive pressures on the lower leg and the constant movement of driving forward can be a common cause of shin bruising. The construction of the medical grade memory foam covers the sensitive shin area and instantly reacts to impact by absorbing and dispersing the energy over and away from the protected area.
2. "Shock Impact" or "Indirect Impact" can cause the bone, muscle and skin to move at fractionally different times and speeds, potentially causing injury. The double-sided design uses an anti-friction surface next to the skin and a rough surface providing friction with the sock holding the pad in place. This moves the stress of the friction force away from surface of the body reducing the chance of injury.
The product is simple but very, effective. It proved to be very popular resulting in production and the company.

I feel that I have turned my injury, which was a real negative for my career into a positive.
Of course my problem is specific but whatever level of skier, or type of boot you chose there is always a sock and therefore always friction against the skin. Shin Shields are designed to enhance the comfort of any boot without compromising on performance.
Please have a look at our website http://www.shinshields.com/
I’m really interested in what people think about this new product.

Rich

**PearlJam09** · 10-04-2008, 03:37 PM

Originally Posted by Mybad!

Thanks for the advice. I don't want to completely stop running but I have dialed back the mileage and am currently running every other day at a much slower pace.

Been dealing with this for 2+ years. Finally saw a PT about it. Rest. You have to. After 2-3 weeks of resting, when it no longer hurts, then start doing strengthening (towel crunching, reverse calf raises, picking up marbles and moving them from one frisbee to another, etc). Do no to low impact stuff for another few weeks. Then slowly start running. 1 mile one day a week for 2 weeks. Then 1 mile 2 days per week for 2 weeks. Slowly increase your mileage again or they will come back. At first sign of them (during a run) shut it down, walk home, rest.

Oh, and STRETCH YOUR HAMSTRINGS. Sit and reach 1 leg for 60 seconds at a time. Then kneel on one knee and extend the leg out as far as possible and reach for your toes (you'll feel that one).

**Elle Be** · 10-04-2008, 04:49 PM

The only thing I've found to take away the pain is swimming - since I have been swimming daily (about 45 minutes) I am pain free.

L7 · 10-04-2008, 05:23 PM

Originally Posted by richmurray

I'm ski instructor working in the French Alps.
As skiing is my profession I have always had good quality, fitted equipment.
I've always been up for aggressive skiing including racing, freestyle, etc, but have managed to end up with shin splints. It's been quite bad and now affects mort of sporting activities.
Together with a podiatrist I have developed a pad than alleviates the pain and helps prevent further injury.
Shin Shields work in 2 different ways:
1. Ski boots are supportive but restrictive. This can put excessive pressures on the lower leg and the constant movement of driving forward can be a common cause of shin bruising. The construction of the medical grade memory foam covers the sensitive shin area and instantly reacts to impact by absorbing and dispersing the energy over and away from the protected area.
2. "Shock Impact" or "Indirect Impact" can cause the bone, muscle and skin to move at fractionally different times and speeds, potentially causing injury. The double-sided design uses an anti-friction surface next to the skin and a rough surface providing friction with the sock holding the pad in place. This moves the stress of the friction force away from surface of the body reducing the chance of injury.
The product is simple but very, effective. It proved to be very popular resulting in production and the company.

I feel that I have turned my injury, which was a real negative for my career into a positive.
Of course my problem is specific but whatever level of skier, or type of boot you chose there is always a sock and therefore always friction against the skin. Shin Shields are designed to enhance the comfort of any boot without compromising on performance.
Please have a look at our website http://www.shinshields.com/
I’m really interested in what people think about this new product.

Rich

Smells like Spam, tastes like Spam.......

Reminds me of the old 'ski coach' gizmo so hopefully flogged here by another 'skiing is my profession type'.

**hutash** · 10-04-2008, 10:01 PM

Drink beer and never leave the couch from the last snow of spring until the first snow of winter. Prevention is the best cure.

**Chook** · 10-05-2008, 07:02 AM

I had bad shin splints back when I was playing competitive basketball. I had to go for physio and treatment consisted of electrolysis, deep tissue massage & hot cold baths. The big thing is to rest your legs and let them heal up.

**flatNshallow** · 10-05-2008, 09:12 AM

When I got them my therapy was runing in a pool... chest deep. Its hard to get your head around 500 yards being a killer work out but it is... its also wierd sweating your ass off in a pool.

If you must run, run on grass - not concrete or even a cinder track... golf courses are ideal.

Edit to state rather than imply that Low Impact is your firend.

**fish** · 10-05-2008, 09:35 AM

grab a bottle of your favorite alcoholic beverage, a pen, and a towel.

1. drink as much of said alcoholic beverage as possible
2. take the pen with hands on both ends of it and rub up and down your shin
3. dry your tears with the towel

**Sirshredalot** · 10-05-2008, 10:36 AM

Take fuckloads of advil. Ibuprofen is your friend. Rest. Ice but don't over-ice.

Also, here's a drill my coach had me do back in the day: get a fatty broccoli-style rubber band, one that is big enough to give you some resistance for this exercise. Then, while you are sitting on the couch or at your desk at your office or whatever, remove your shoes and rubber band your feet together. Proceed to trace the letters of the alphabet in the air with one foot at a time while you hold the other foot still. Repeat until you are bored out of your mind or your ankles and feet are super-tired. This exercise strengthens the weird little muscles in your foot and ankle; stronger little weirdo muscles means better biomechanics for your stride means less shin splints.