Shin splints help please??

[Hockeychic]

Other then stop training anyone know a way to deal with these.

I am getting them something terrible. They last for about the first 3K then go away. Even if I walk slow they hurt. It is extrmely painful to the point I am almost in tears. It doesn't hurt on the TM or if I jog just when I walk???

I have a 10K on Sunday and the Minnie in May so stopping my training isn't a option anyone have any other advice to help me deal with them I would greatly appreciated it.

Kim

 

[Cindylou]

Kim,

One thing I do is to before I go out running I tap my toes. It sounds weird, but it theory it gets more blood flowing to the area before you start running. I follow that by stretching my calves a lot, that seems to help a bit.

Also, try to run on a soft surface as much as you can and be sure your shoes don't have too many miles on them.

Good luck.
Cindy

 

[cdn_gal_eeyore]

Kim, you may have already read this, but there is an article about shin splints on the Runners World website.

Here is a link to their treatment and prevention part of the article.
http://www.runnersworld.com/article/0,7120,sss6-241-290--529-3-3X6-3,00.html

I hope this helps!

 

[Rockclimber]

You need to build the small muscle that is along side your shin. Muscle imbalance is a prime cause for shin splints. Just look at Lance running NY. Horrific shin splints at the end of the race. He was so taped up on the shins it looked like he was wearing high socks. Huge calfs, not so huge tibialis.

A friend who was a pro volleyball player told me a few exercises to help build that area. The best one I found is simple to rake your toes inside your shoes. I mean really dig your toes in like your curling them. Do that for 1 minute then repeat for a total of 3 sets. Another one is to sit down and lay out a towel in front of you. Using your toes scrunch it into a ball. I can't do it. I have short toes, but my monkey toed,albeit lovely, wife can.

Unfortunately this isn't a quick fix, but it will help down the road.

Also check your stride. Overstriding can also cause shin splints. Some say you should have at least 90 foot strikes per minute. I have always been upper 80's. Overstriding can cause runners to heel stike, which slams the front of the foot into the ground harder and then the push off is harder with the ball of the foot. Which leads to a cycle of overstriding. Look at the bottom of your shoes to check the wear, to see wear your foot is striking. It should be mid foot to ball for long distance runners.

Another check is to look at your tires. Is it time to change shoes? I only get 300 miles until I feel it in my knee and shin area start to ache.

In the meantime, You can ice massage the spot and take anti inflamatory (tylenol 8 doesn't mess with your electrolyte balance, or at least so they say)

Good luck,
Dave

 

[Hockeychic]

Thank you all for the information.

My shoes are fairly new so they don't need to be replaced but maybe they aren't the right shoes for me?


I will try everything that was suggested, I don't want to give up my training and I don't have the luxury of time to rest for a few weeks.

Thanks again all for the help.

Kim

 

[cdn_gal_eeyore]

Kim, did you get fitted for your running shoes? Try to hit the Running Room or someplace like that, take your shoes along and talk to the folks in the store. They may be able to tell you if you should swap out your shoes.

 

[skfulkers]

Kim,

It's been awhile since I've had them, but I remember a time when I was experiencing shin splints on every run. It felt like someone was taking a tackhammer to my legs.

What I found that helped was that I stopped running on hard surfaces for every run (alternating with the treadmill or running on grass and dirt). I also did a lot of pool running to keep the stress off the legs--ask Dave about the pool running. I know he's pretty familiar with it.

I know you don't want to hear it, but one of the best things you can do is rest the legs. Shin splints can be annoying, but if they are ignored, they can end up becoming a stress fracture, which is a much worse condition. The easy way to tell if it's turning into something bad is if you can touch your legs and feel one particular spot that hurts a lot worse than everything else. If it's just a consistent pain down the length of the shin, it's probably just a regular shin splint, but localized pain can signify the start of a stress fracture.

I remember thinking these stupid shin splints would never go away and I thought I was doomed to treadmill and water running forever. But they will eventually go away, just need to strengthen those muscles along the shins.

Good luck working through them.

Steve

 

[TEK224]

Kim,

Isn't it weird how it only happens when you walk? I have the same problem. Rarely get shin splints when running, but if I walk long distances -OUCH!

I done of stretching before I walk and icing afterwards. I forget where I read this before, but I do it and it seems to help - with my feet on the floor, I use my toes to trace the alphabet. It sounds and feels weird, but I feel it helps.

Terri

 

[Hockeychic]

Thanks for all the input, I knew I came to the right place for information.

I just want to get through this weekend and I will take a few days off before hitting it again for the Minnie. Unfortunatley the timing stinks

I am going to try all that has been suggested.

Thanks again for the help

Kim

 

[andromedaslove]

Just wanted to second the shorter stride comment. I have been doing my trianing this year with DH who is running the Full with me this year, and in order to keep up with him I was really stretching my stride out. I ended up with horrible shin splints. Lately though I have been just moving my legs faster instead of "farther" and I have been pain free. Also, try to ICE at least 3-4 times a day, and take ibuprofin!!

Dana

 

[ultramickeymouse]

Kim,

Rest is best and trying to train through injury is bad(I don't follow my own advice most times). I had them bad 6 weeks before my 1st marathon in 92. Rested completely and finished. I had slight problems 5 weeks before this years Goofy. Completely rested and went to PT for some ultrasonic treatment. It really helped.

I have used bio skin calf braces http://www.bioskin.com/MN.asp?pg=thighcalfshin ever since 92 and when I used them, they really help.

See you at Minnie