The dreaded shin splints

[ninaeve]

Okay, I ran the 5K in May last yr. Then I joined a gym, and concentrated on mostly classes 4 times a week(pilates, yoga, BOSU, step, circuit), weight training, and running on a treadmill once a week 3-4 miles.

Then in late November I started slowly upping my mileage on that run. After Christmas, my husband surprises me with a treadmill, and I love it so much that I upped the mileage way too soon and running 3 times a week. I was pumped that I could do it cardiovascularly, and still had energy. I added 10% per run, not total mileage for the week. First mistake.

Second, I had the treadmill set on the lowest firmness setting. It was great. I thought. Then I realized how much the vibration of the trampoline action was running up my shins the 2nd week.

Third, I had made the mistake of not going to get shoes fit, and since I had no issues at low mileage with the Nike Reax, I never bothered getting any others. Plus, those shoes were about um, 4 months overdo for a changeout anyway.

So, as you can guess if u got this far, I got some major shin splints. I read tons fo articles, have been doing stretches twice a day, icing at night, and taking ibuprophen. I have not done any heavy cardio/running in 2 weeks, and no fast walking on treadmill in a week. While they feel better, there still is slight tenderness along the tibia. I am scared of reinjuring, but how will I know when it is okay to start back training, and what mileage do I start with?
I was running a 4 mile, 2.5 mile, and a 7.5 mile LR the week I had to stop.

This has been killing me bc the rest of my body and mind is rearing to go, and for the first time ever, I had been able to start getting past my wall and enjoying running!

Also, I read to use Ace bandaids to wrap the leg to give some support when u start back, but what size wrap, the 3in or 6 in?


***editted to add that I did go get fitted for shoes at Fleet Feet, and now have some motion control Mizunos.***

Thanks for any advice.

 

[wtpclc]

dh had major shin splints in December. COuld not walk. Hurt to touch...

Took over 2 weeks off and still had to be gradual.

1. You may want ot amke sure it's not a stress fracture

2. he used 3" ace bandages

3. He made sure that his calves were stretched. He did not run if they started to get tight on him.

He started back with 40 min runs, but we were on tap for a 20-miler.

I would start with 20 or 30 min. however, if it hurts, stop. DO you walk alot for work? His didn't fully go away until he was off work fo X-mas. he walks on concrete all day. If you do walk a lot for work, make sure you have good shoes. Minimize it if youcan. Rest is really best for it. HTH!

 

[10nis]

I am not an expert, just suffered through shin splints for months -- two times! It is horrible...the discomfort and also the frustration.

What helped me....
(1) ice massage. Freeze water in a styrofoam cup, fill the cup about 3/4 way w/water and then freeze. When you are ready to ice, expose the ice by tearing off sytrofoam, but leave enough of the cup for you to hold on to! Massage the area of tenderness w/ the ice block--it takes about 5 minutes, the skin gets a great shade of 'pink'. I would try and do this 2 - 3 times a day, if possible.

(2) stretch....lying on your back, w/ the injured leg straight up in the air. roll up a towel and put it around the ball your foot--holding on to either end of the towel. Using the towel as leverage--pull on one end of the towel which will rotate your foot medially (towards the inside) and then do it lateral (towards the outside). For some reason, this stretch really helps me.

(3) I bought the below wrap...from roadrunner. It became somewhat of a "crutch" for me.....wore it for years but now run wrap free!

This unique shin splint compression wrap stops pain & helps your injury heal. Made of high-tech Neoprene/Velcro./felt/CoolMax. mesh, it applies gentle, targeted pressure to soft tissue next to the shin bone reducing stress.

Pro-Tech Athletics Shin Splint Compression Wrap

Item #PRO006 Shin pain
Reg: $19.99
VIP: $17.99

I also changed shoes. Some people swear by orthotics but I never went that route.

As far as what mileage to start back at....I would read articles/advice on the web and go w/ that. I just took off a few weeks--swam for my aerobic activity and then went back at it, but I ended up training through my shin splints. (not smart)

Good luck. It is so frustrating!!!

 

[ninaeve]

Just an update. I put regular shoes on for the first time in 2 weeks, and did some errands ending at Walmart. I was in tears walking around, so dh dropped me by the Urgent Care on the way home. He referred me to a sports med dr at the orthopedic center. I went this morning.

The x-rays did not show any obvious healing of breaks yet. He diagnosed me with tendonitis(shin splints) with possible stress fractures.
He said I had a lot of fluid buildup in my shins. He gave me a stronger anti-inflammatory.
He said stress fractures are hard to see on x-rays(already knew this), and it take several weeks to show up well on a bone scan.
I have a followup apptmt in 3 weeks. If I am still in pain, he will do a bone scan, and as he put it, “ deal with the bad news if it comes to that”.

He showed me a few good stretches to add to my arsenal(soon, I am going to be stretching for 2 hours a day it seems).
He also checked my running shoes. He said the Mizunos were good, but he got out some goo stuff that I don’t really know what it is, and he put it on the arch support. He said that he felt I would do better with a tad more arch support. I told him that I had been running in Nikes when I was injured, and he said that Nikes are the worst running shoe as they are too narrow, and don’t offer the right support(which I had also already known but thought wrongly that since I did not have any issues during 5k training that they would still work).

He okayed bicyling with seat up high, swimming, and walking. He said stairs should be okay. I am not sure how I am suppose to manage to walk without pain, but he said walking would be good for me, but to stop once it got too painful. Ice afterwards.

I am banned from all running for yet another 3 weeks.
So that will be a total of 6 weeks off. He said it would take me about 3-4 months before I would be pain free, but should be able to start running again by the end of February IF I don’t end up with a bone scan and positive for stress fracture.

I am just heartbroken and sick over this. He said as I probably already have noticed, that my endorphin level will be greatly affected. He stressed keeping other activity up. He said that he and my family will want me to be able to run again soon bc my mood will start to be affected going from being so active to the rest. That it is normal, but don’t let it overwhelm me. So while I know in my head, all this is right, my heart and emotions are just all over the place about it.

I just want to run again and be painfree. *sigh*

 

[ninaeve]

I also wanted to ask...I mentioned this to the dr. but we got sidetracked and I forgot to ask again. I knew I was going to be driving a lot yesterday with the kids' schools and activities. Since driving is one of the activities that makes my shins worse and hurt, I got out the ace bandages and wrapped them. I redid it 3 times to make sure it was not too tight. I walked across the room, and immediately became nauseated. It HURT so bad. I thought the support was suppose to help. I had to take them off, and could not get them off quick enough. It was horrible. What would cause that?

 

[10nis]

I can completely commiserate w/ your frustration. Shin splints SUCK!!!

I do not know why your shins hurt w/ the wrapping-did you wrap it towards the inside? It was probably from the "fluid" build up that the MD said you have, putting pressure on that inflammation. I had my sister (who is a massage therapist) massage my shins when I first had shin splints and OMG - it was okay when she was doing it but the next day, I was miserable .

One other note, walking always made my shins worse and I did not walk for exercise when I stopped running to try and heal the shins. I swam and rode the bike.

I iced -- all the time -- besides the ice massage I would put ice in a ziploc bag and ace bandage that to my leg until the ice melted. I would do this on and off all day long, as soon as the leg warmed back up I would put it on again. It alleviated the pain. I would have it on there when driving around and fell asleep more than once with the ice wrapped to my leg.

Good Luck!

 

[Bahamamomma1]

I have also suffered from Shin Splints, for many years. Every race I do I am in pain, practically tears for the first 3 miles or so. I have been rwading alot about compartment syndrome and I am wondering of that is what I have. I have a race on Sun, I know it will be painful...it always is.

I want to do the DL 1/2, but I am afraid. I will need to get to a good doc to get this figured out.

good luck to you.

 

[MissyHa]

I got shin splints when I first started training. I got fitted with Mizuno stability shoe. Better but not over. I got a compresstion thing at an Expo. That worked great while running. But, they still didn't go away. I saw a sports doctor. Recommendation was exercises - no running - but I had a race to do - and warm ups. They also recommended Spenco orthotics for arch support. After the race, stayed off running to heal. The orthotics helped. I needed new shoes and got a really, really good fitting which put me into Saucony - with my orthotics. I don't have any problems with shin splints when running. I don't wear the compression brace anymore. HOWEVER, I took my dogs for a walk in just plain old Asics that I wear around - good support - but not good on a brisk walk. My shins have started bothering me since that walk.

I think the best thing is to find a running store that can fit you for shoes. My running stor espent about 1 1/2 hours starting with watching me walk, recommending shoes to try,, and then running with each shoe tried to find which one is comfortable BUT also corrects.

I hope your next appointment finds you on the mend! Good Luck

 

[Tiger Lily 03]

I don't have any more suggestions than already given. Just offering support that it all works out well for you. It sounds like you have found a good doc who knows about the all around situation with the info he gave about how you will be feeling during "withdrawal."

All the best. Don't give up.