Marathon Runners - Shin Splints?

[Kristi1357]

My Mom is training for the Half. She is having a terrible time with shin splints. She is ready to pay big money to order orthotics! She stretchs really well. All DH knew to tell her was to run on grass, dirt, etc. Not really an option when running these extended distances outdoors.

Any suggestions? I figured the experts here on this board would have some!

TIA!
Kristi

 

[chimera]

Mine were cured by new shoes. I get them every time I wear my New Balance, but never with the ASICS. Has she been fitted properly for her gait?

 

[Kristi1357]

She did get fitted for her shoes at a running store that is owner by a famous marathon runner. Hmmm...maybe those shoes are wrong for her though. Good suggestion!

 

[keenercam]

Mine were also cured by shoes. I would strongly suggest another fitting. I also find that if my foot is not properly "seated" at the back of the shoe so that the arch hits in the right place, I am more likely to get shin pain. I have learned to tie my shoes with the looping technique that keeps your foot in place. The technique is the last one shown on this page:
Running/Walking shoe tying techniques

She may want to try the tying technique before buying new shoes. Good luck!

 

[10nis]

I suffered shin splints last year training for the full and still get flare ups. I could not pin point the cause--changed shoes to no avail, stretched, strengthened, swam, biked--nothing helped. I finally ordered the "shin splint compression wrap" off of roadrunnersports.com. I still have to run w/ the wrap--a year later. I think the best thing to do is to try and figure out what is causing the shin splints and determine how to fix it--maybe she can go back to the shoe store and talk to them?? You can also do alot of research on the internet--there are 2 different types of shin splints w/ supposedly 2 different causes.

Basic rules--don't run on paved roads--esp w/ hills. They are the worst for shin splints (I used to walk down my hills). Also, only increase mileage by 10% each week.

ICE ICE ICE for the pain!!! I would wrap a bag of ice to my shin w/ an ace bandage. I did this 2-3 times a day, it was a joke in my family. I also did ice massage at night--fill a styrofoam cup up 3/4 full w/ water--freeze it. When you are ready to massage, tear off 3/4 of the cup so you have a bit of styrofoam to hold on to--then massage that ice into the area. Until the area numbs up it gets your attention pretty good but it is such an effective way to ice bcs it gets deep.

good luck...

 

[Rockclimber]

I also suffered from shin splint in years past. A friend, who happens to be pro volleyball player, told me that shin splints can be caused by a muscle imbalance between the calf and some small muscle in front of the shin. She gave me some stregthening exercises which, I believe, have signinficantly helped. The exercise involves simply curling your toes. You can do it with or without shoes. With shoes on stand up and, curl your toes. Really crunch and drag your toes inside your shoe for 1 minute. Do three sets of 1 min. Without shoes you can use your toes to roll up a towel. Sit down and lay a towel out in front of you. Use your toes to scrunch the towel up. I could never do this, but my wife has monkey toes and could probably hang upside down by her feet.

I know this doesn't help much in the short term, but over time it will. I also shortened my stride a little and I now try to run soft. Meaning, try to pull your striking foot up a little so it lands with very little sound.

I would stick with the RICE treatment and include anti-inflamatories regularly.

10nis suggestions are also awesome. The 10% rule, the ice massage...

Hope this helps and remember my disclaimer: I am not a doctor or medical professional. My degree comes for the school of hard knocks, dings, bruises, breaks, pulls strains and sprains. This school is currently not accredited!!

Dave
[www.thejacksonfour.com]

 

[Kristi1357]

Thanks for the all the great tips!

I will print this thread out and give it to her tonight.

 

[saturday97]

I also suffer from terrible shin splints and am looking for relief! I wonder if it would do any good to see a sports medicine doctor or a podiatrist??

 

[10nis]

I never did go to a sports medicine MD--but, if I had one avail I definately would have gone last year. Only Orthopedic Surgeons in my town, no good sports medicine types--I live in a smallish town and medicine is certainly not progressive here. I didn't go to the MD because I KNEW they would tell me to stop running. I wanted to go many times to see if I could get a physical therapy referral bcs I thought for SURE a physical therapist could help me. (I would day dream about having ultrasound therapy on my leg---think about what a relief it would be if I could just get that done!!!)
If you do go I would just make sure it is someone who specializes in sports injuries. I don't think ---personally ----that I would go to a podiatrist.
My shin was bothering me after my 18 mile run last week end. We got sampes of the "iron man jointflex"sports pain relief gel in our race packets. Well, I massaged that stuff into my shin and was AMAZED at the relief I got from that. I woke up the next morning and my shin was so much better. I had never tried any thing like that before--just shocked me!!!
good luck.