Athletes-Shin Splints question

[CRB#33]

My daughter is running track, has had pre-season camp all week and it seems as if she's getting shin splints.

Is there a certain way to run, or something you can do to prevent them?

What causes them?

If she has a problem next week, I'll call the doctor, but it sounds like this is common?

 

[sharbear]

When my kids have shin splints 99.9% of the time they need new shoes. My DD was having shin splints this week, I bought new shoes, bang! no shin splints.

Have her ice her shins, not much else you can do about it.

Go to a running specific store and ask them about a pair of good running shoes. They will be able to suggest a shoe that will be right for her running style.

My DS who runs a lot goes though 2 or 3 pairs of shoes a year. Even if my DD doesn't run much, she has to get new shoes once a year. For some reason shoes lose their spring after a year.

 

[SillyMe]

My dd had them from field hockey practice this week, too. The trainer wrapped her legs and told her to put ice on them. He also gave her an insert for her sneakers. He told her it was from the ground being so hard (we haven't had much rain).

 

[raidermatt]

Yikes! I got them in high school also (football) and they are tough to get rid of.

I can't remember exactly what causes them, but sometimes the shoes can be a contributing factor.

She should ice them down each night if there is pain. It also helps to build up the strength in the muscles in front of the shin. She can sit in a chair, and "write" the alphabet with her toes. Sounds silly, I know, but its more difficult than it sounds, and its a good way to condition those muscles without the impact that makes shin splints worse.

Ibuprofin can also help with the pain, but she shouldn't overdo it.

Of course you should also call the doctor, as he may have some other suggestions, and can also make sure that it really is shin splints.

As far as whether there is a certain way to run, if she is running track, hopefully her coaches are teaching that. If she is running too much on her toes, that will make them worse because it increases the impact to the shins.

 

[Aneille]

I used to get them when playing basketball.

A change of shoes could help.

Also as others said wrapping them in ice will ease the pain.

I just made sure I stretched my lower leg really well before playing and dealt with it.

At some point they went away. I do remember they always seemed to be worse the beginning of a season.

 

[Tiggeroo]

My son ran xc and track for four years of hs and now is in his freshman year of running it in college. We've been thru shin splints. Most runners get them in the beginning. There is alot you can do to help.
Start with good shoes. If you bought them at payless, sneaker stadium, well almost anywhere but a running store you probably should get new shoes. The best investment in preventing injuries is to go to a good running store, if you look at runnersworld.com I believe they have a site to find one in your area. When you go there bring your old running shoes. They should look at them as well as looking at your dd run and decide what she needs. Expect to pay close to a hundred bucks for this. Once you find out what she needs, whether she needs cushioning or support you can go online or to dicks and get them. Eastbay.com is a great place for deals. If you can't go to a running store Asics 2090 or 2100's are good for alot of the kids on the team.
Second stretching is very important for new runners. If you look on line you will find good stretches for runners just to prevent shin splints. They help alot. But she probably won't do what the other kids on the team aren't doing in the beginning. Alot of kids are off talking or late to practice and miss the stretching. Cool down's are also important. If you look on line or in the runnig store you will see something called the stick. This is supposed to help shin splints.
Ice down. She can do this when she comes home after practice. A good idea is to put paper cups with water in the freezer. Then you peel away the paper from the edge and it's perfect for rubbing your shins. If you have a really hard workout some runners do ice baths. Literally ice in the bath tub, get in. Some schools have tubs just for this.
Choose her running surface carefully. Dirt or grass is best, then asphalt, concrete is the worst so run on it as little as possible.
Shin splints are generally an overtraining injury. So ease into your distance. Don't increase more then ten percent.
Drink plenty of water, eat carbs, get good nights sleep.
Cross country is a tough sport. But it's great. Kids generally do well in school. They have pasta dinners together, bond alot. I can't say enough good about how it was for my son. The kids cheer each other on. And a real plus is that you earn a varsity spot and can advance individually or as a team.

 

[sharbear]

Very good advice Tiggeroo. I forgot many of the things that you said. Stretching is very important. It's helpful to stretch before and after a run.

You gave much better advice than I did.

My kids both wear Asics 2100. Nice shoes.

 

[Tiggeroo]

Another thing somebody else has said is always replace shoes often. Every 150 miles or so.

 

[DukeStreetKing]

One stretch that worked wonders for me was this:

Stand with your back against a wall, fence, whatever will support you. Feet should be about 8 to 12 inches away from the wall. Keep your heels against the ground while lifting your toes and as much as your foot as possible. You will feel the muscles in the front of your lower leg contracting. Lower your toes and repeat for about 20 - 25 reps per leg.

 

[kasar]

I remember those from high school. Our coach used to tell us to run on the inside of the track (on the grass) during practice. I remember it helping some.

 

[Aidensmom]

I have been a runner for over 20 years, and anytime I take a break of at least a week or so, I get them when I start running again. It is important to have good shoes, but that is not guaranteed to prevent shin splints. Like some other posters have said, running surface has a lot to do with it. The softer the surface, the less likely that you will get them. They also tend to occur with overtraining, which is why a lot of people get them when they start running, their body just isn't used to it. Once she is used to it, she is much less likely to get them unless she drastically increases her mileage in a short time period. Stretching is also imortant.

While she has them, she should tape her legs before she runs. I am sure her coach would now how to do this, if not some of her other teammates. Afterwards, ice and ibuprofin.

 

[CRB#33]

Thank you so much for all of your advice!

She's been training all summer, slowly increasing her distance, but this week did get very intense.

Plus they ran through town today on the concrete and this seemed to start the splints. So she did ice them and take advil tonight.

I will definitely get her better sneakers. She's wearing a pair of Nike running shoes, but they don't seem to be cusioned really well.

I'll look into the advice you all gave me on the sneaks!

Thanks so much!!!

 

[Tiggeroo]

Remember, cross country is much harder then track for some kids. It's running on trails, with hills, in rain or snow, etc. And the races will be 3.1 miles long. That's why the training is so hard. If her team is running on the concrete and it's clear and safe see if she can run on the shoulder of the road. The asphalt is softer.

 

[Lisa loves Pooh]

I get them when it is time for new shoes.

I know she's on cross country--but it is important to get good shoes at a running store with technical shoes if you can afford it (as opposed to what you would find in other stores).

I require a motion control shoe and that doesn't exist anywhere except a good runing store.

 

[Tiggeroo]

Lisa, you should be able to get whatever motion contol shoe you like at Eastbay.com My son has a slight pronation problem. He had bad shin splints and a stress fracture before we realized he needed cushioned support shoes. He now only runs in Asics either 1090 or 2100. If you look at an eastbay catalog they will give details about the level of cushioning and support offered. We still go to the running store for some things. High school cross country/track runners need at least 5 pairs of track shoes along with tons of trainers every season. We don't always take the time to order online.

 

[Tiggeroo]

CRB, she's going to need a pair of cross country spikes very soon. The only place you might find them, unless you have time to do a catalog order is a running store, or sometimes Dicks carries some of them.

 

[ahutton]

Something I never knew before DH and I went shopping for his new running shoes - at the "good running store" they will often ask to watch you walk, then recommend a shoe that will be a good fit for your foot shape and how you move. I always went in and picked what looked pretty and then tried to see if it fit my foot on my own. It has made a difference in how often DH has shin pain. He also has worked hard on stretching his calves and feet (does this before shoes go on - when getting ready).

The best one I know (from years of dancing) is to get into a push-up position, the straighten arms and legs so your body is in an upside down "v" with your feet flat on the floor. If that is too easy (no resistance) then shift weight forward slowly keeping the heels down. Once that is loose and feels good, slowly flex one knee and hold; then do straighten the bent leg and flex the other one.

Then stretch the feet (in the same upside down "v" pose) flex both knees and allow your heels to come up so you are on the balls of your feet and when you feel the resistance hold.

Every time you are holding a position for a stretch remember to keep breathing long, slow and even to keep oxygen moving. It helps break down lactic acid, which is one of the causes of muscle pain!