Shin Splints!!! AAARGH!

[KatieLovesMickey]

Hello!
Looking for advice on how NOT to let shin splints become stress fractures. (Had a horrible year-long experience with a boot on my leg from a tibial stress fracture in 2005, and I NEVER want to go through that again...) Anyway, I'm a little confused about why I even developed these shin splints, because I'm using Chi Running techniques (which are supposed to eliminate stress on the lower legs) and also the Galloway method on my long runs, running 5 minutes and walking 1 minute. Sounds pretty injury-proof, right? I thought so, too... The only funky thing I did last week was a rather long (like 7 hours!) back-to-school shopping session at Prime Outlets. Could that have triggered this discomfort???
So, I've been doing ice massage with my wonderful CryoCup , and I haven't run since a quick 3-miler on Sunday morning (which, incidentally, caused me no pain at all--it just bothered me later.) I know you guys will have some great advice and some uplifting, encouraging remarks, as I'm pretty down in the dumps right now.
Thanks!
Katie

 

[KatieLovesMickey]

Bump for help!

 

[wfloyd]

Shin splints usually come from increasing mileage or speed too quickly. I have found that when I get them I back off on my pace during the runs. Then immediately after the run, I sit with an ice pack on my leg for a minimum of 20 minutes per spot. I generally move the ice pack 2-3 times. I also take some Advil after the run and if the run is in the morning I will take some that night.

There have been a few people here that have dealt with them in the past so maybe they can give more info on how to treat it. I think some do the aqua-running to keep the fitness up without putting stress on the legs.

Bill

 

[andromedaslove]

I have to agree about the ice. I ice as soon a possible after a run, and ice about 3 times a day, especially when I am feeling discomfort. I got shin splints a few years back that had I gone to the doc and checked I am sure would have been stress fractures if not worse. There were times I could barely walk let alone run. I learned that heat is the worst thing after a run. I avoid a hot or even warm shower for at least an hour after I run. When I got the shin pain before I was running at the gym, then going to the steam room and jacuzzi. Right now, my shins are a bit tender, but that's cause I upped my mileage quite a bit a few weeks ago, they are not getting used to it and with the ice they are feeling better. I hope this helps.

Dana

 

[KatieLovesMickey]

I'll keep going with the ice massage, and hopefully they'll resolve themselves soon. Did anyone ever say that running with shin splints makes them worse? I don't really have too much discomfort during the run itself--it's mostly afterwards.

 

[Tiger Lily 03]

Sorry about your problem. If I remember correctly SWDave on the Weekly running/walking thread had them and did a lot of "Swogging" (swim-jogging) during his recovery time.

shin splints article

shin splints more info

Hope this helps...

 

[emilymad]

I was having shin pain on the inner part of my shin. I read an article that it was caused by not enough arch support. I added regular Dr. Scholls arch support and it has really helped. I still do the ice routine. I just can't figure out how to keep the arch supports from slidding around in my shoes.

 

[Green Tea]

I was having shin pain on the inner part of my shin. I read an article that it was caused by not enough arch support. I added regular Dr. Scholls arch support and it has really helped. I still do the ice routine. I just can't figure out how to keep the arch supports from slidding around in my shoes.

Try "Super Feet" insoles from a running store. They will cut them to fit your shoes. They have several molds and one had so much arch in it I couldn't use it. So, I know there are some with extra arch support (as well as some that were perfect for me too!)

 

[emilymad]

Try "Super Feet" insoles from a running store. They will cut them to fit your shoes. They have several molds and one had so much arch in it I couldn't use it. So, I know there are some with extra arch support (as well as some that were perfect for me too!)

Those sound great. I will have to go to my running store this week and see if they have them. Thanks for the tip!

 

[thndrmatt]

I too was hampered for a lengthy period until I took a lot of time off from running this year. In my experience shoes are a likely cause. Mine also were on the inner portion of the calf, between the bone and muscle on the inside of my leg. If someone tried to put their fingers in there it would be REALLY painful. After videotaping myself running barefoot on a treadmill and then with my shoes on, I was amazed at how horribly I now pronate vs my high school cross country days. I switched to ASICS that are meant for "over-pronaters" (2110's at the moment) and have had great results since. It did seem like as long as I continued to train while "injured" I was never really pain free even with the right shoes. So far so good this training season though...

 

[ghoulishgirl]

You could also try some exercises. I am plagued with shin splints, I have excellent shoes and whenever I get to 15 miles a week, I've got them. Sorry I can't post a link ( I'm new!) but google shin splint exercises. I've been doing the wall raises and the heel step downs from sports injury bulletin, which should be the first website when you google. Good Luck!

 

[Lisa loves Pooh]

1. Do you need new shoes?

2. Do you have the "right" shoes?


I developed shin splints my first season once my mileage got up to about a 6 mile long run (really early in the season).

I was not wearing the appropriate running shoe.


If you have a sudden condition developing for what seems like no reason, check to see if the shoes are the culprit.

 

[Lisa loves Pooh]

I'll keep going with the ice massage, and hopefully they'll resolve themselves soon. Did anyone ever say that running with shin splints makes them worse? I don't really have too much discomfort during the run itself--it's mostly afterwards.

Running with any injury can make it worse.

Remember this snippet:

Patient: "Doctor, it hurts when I do this."
Doctor: "Well don't do that."

John Binghams guideline, if you are running with pain, rest for 3 days, try again, if it still hurts get it checked out. This of course is provided you are running in the appropriate conditions with the appropriate footwear.

Keep in mind that pain or an injury can alter your gait, so you could be causing other problems as your body accomodates your suffering.


And as far as going too far too fast too soon, do not increase your mileage or time by more than 10% per weak. In excess of that, you run the risk of injury.


I was collapsing the sidewall of my shoes b/c they were essentially neutrals and I needed stability due to overpronation. (shoes off--my shoes would be leaning sideways while flat on the ground...not good!)