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Can you ever get over Shin Splints?

Discussion in 'Sports Arena' started by Furton, 5 Jun 2006.

  1. Furton

    Mobster

    Joined: 9 Aug 2003

    Posts: 2,699

    Location: Liverpool

    After finishing at Uni I started back at the gym again to get in shape, my routine included the treadmill, however almost straight away my shins were aching (had this 3 years before starting uni), but worse than last time. I knew I didn't have proper trainers so I just stopped using the treadmill. However recently I got some Asics trainers which were recommended to me by the Gym owner. However started on the treadmill again today using them and after 5mins my shins were aching again!

    Have I been unlucky and got some crap trainers again or can you never get over shin splints? Is it worth going to a running shop to see if they recommend a different pair or should I give up using the treadmill.

    I play 5 a side twice a week for an hour in astro turf trainers and have no problems there, so it is the treadmills causing me the problem? Will the same happen if I go for a jog around the block?
     
  2. atpbx

    Capodecina

    Joined: 21 Oct 2002

    Posts: 21,452

    Your shins will stop hurting.
    But they need to rest before you start hitting them again other wise they wont stop hurting.

    I used to get them at the start of every pre season training.
     
  3. IceBus

    Sgarrista

    Joined: 18 Oct 2002

    Posts: 9,817

    Location: , Washington DC

    RICE is the key to shinsplints :)
     
  4. Furton

    Mobster

    Joined: 9 Aug 2003

    Posts: 2,699

    Location: Liverpool

    As in rice with a curry? I should be sorted then :D

    But what's RICE?
     
  5. LiamT

    Gangster

    Joined: 13 Nov 2003

    Posts: 457

    Rest Ice Compression Elevation
     
  6. slambo69

    Mobster

    Joined: 28 Feb 2006

    Posts: 3,819

    Location: Aberdeen

    Someone in another thread said that if you run backwards for a little while thats a temporary fix.
     
  7. IceBus

    Sgarrista

    Joined: 18 Oct 2002

    Posts: 9,817

    Location: , Washington DC

    Also make sure you are fully stretching out your shins - the stretches where you lean against a wall and step backward with a straight leg and then the opposite when you step backward with a bent leg - can anyone help me out with the names of these stretches so he can Google them?
     
  8. Morba

    Caporegime

    Joined: 7 Mar 2003

    Posts: 28,189

    Location: Krispy Kreme drive thru

    gastroc stretch. however thats for your gastrocnemius (1 of the calf muscles) rather than the shin..... the shin is a bone, there is a muscle to the side of it (i quite like mine!) if thats what you mean?

    http://www.exrx.net/Muscles/TibialisAnterior.html
     
  9. IceBus

    Sgarrista

    Joined: 18 Oct 2002

    Posts: 9,817

    Location: , Washington DC

    Cool thanks :) I assumed he meant muscle pain as opposed to bone pain, and those are the stretches I use for my shin muscles before running.
     
  10. Malarkee

    Hitman

    Joined: 24 Oct 2003

    Posts: 754

    Location: England, Newcastle

    you don't really stretch your shin... :p

    Its caused by the Calves being to tense and placing strain and causing tears on the connective tissue that binds the calf to the front of the shin ;)

    Just keep your calf loose :)
     
  11. Mat

    Capodecina

    Joined: 18 Oct 2002

    Posts: 13,905

    I suffer from medial tibial stress syndrome which is the typical form of shin-splints and is felt about a third the way up the leg just to the inside of the shin. If not "treated" properly and early enough, the problem can remain for a very long time and in fact not completely go away. I talked to plenty of people and read a lot about it as I didnt want it to ruin my training.

    Rest is by far the most important part of RICE with regards to treatment and by that I mean stop doing the activity which causes the problem and pick something else like cycling or swimming for your cv work.

    I got a set of trainers properly fitted as my running style caused over-pronation of the foot and also did a rountine of exercises twice a day and before training, also outlined here:

    http://www.pponline.co.uk/encyc/0161.htm

    The astro turf might be soft enough to take the strain off your soleus as you plant the foot.

    HTH
     
  12. sam83uk

    Banned

    Joined: 30 Dec 2003

    Posts: 2,357

    i believe i have them.. always have had them.. i think they have wrecked my chances of ever getting in the armed forces :(

    if i play football or do soe running about 3 days in a row on the 3rd day i start feeling pain in my front inner shin area between my foot and knee. it takes usually about 2 weeks to fully heal if i keep running while in pain it gets really worse and i end up limping even when i walk.
     
  13. Morba

    Caporegime

    Joined: 7 Mar 2003

    Posts: 28,189

    Location: Krispy Kreme drive thru

    ive heard that a few sports physios say MICE rather than RICE which is different.

    Movement instead of rest.
     
  14. Pigeon_Killer

    Caporegime

    Joined: 21 Nov 2005

    Posts: 33,265

    Location: Tier 1

    I think I've got shin splints. Whenever I walk uphill my shins feel like they're on fire. They're fine walking downhill and on the flat but I feel crippled walking uphill.
     
  15. ErinGoBrath

    Hitman

    Joined: 21 Oct 2002

    Posts: 833

    Location: Dublin

    A lot of the time shin splints are a result of fallen arches in your foot.

    I bought some silicone in-sole which have extra arch support and it did the trick.

    Hope they get better soon dude, very painful indeed :(
     
  16. Mat

    Capodecina

    Joined: 18 Oct 2002

    Posts: 13,905

    That can be the cause of over pronation (foot turning outwards) as the arch collapses allowing the foot to fall inwards putting stress on the soleus. I dont have flat feet myself but my trainers were chosen due to their higher arch support.

    Dont let shin splints get too out of hand as they can, in severe cases, lead to bone fractures.
     
  17. S7rider

    Gangster

    Joined: 15 Aug 2004

    Posts: 453

    Tibialis posterior can also cause Shin splints... often over looked