Shin Splints...

bobbysands81

Anyone know of any effective treatment for these pesky things?

quozl

Rest. Also have a look at what factors caused it and modify them. It's usually over-training though you may have an underlying problem like over-pronation. If you haven't already then get properly fitted for runners that suit you, not necessarily the most expensive ones as recommend by randomer in champion sports. Amphibian King in bray do video analysis, well worth the trip.

Make sure your calves aren't overly tight too. You are stretching them, right?

Here's a good article about what they are and treatment.
http://www.drpribut.com/sports/spshin.html

But most important of all - rest

Good luck.

dame

Rest.

constantin3

Rest, stretch after exercise and do calve exercises.

Don't run on hard surfaces either.

Most importantly, and most annoyingly also, rest.

quozl

If you're looking to maintain fitness while resting them you could get an aqua jogging belt and water-run, check out http://www.vivomed.co.uk/. It's the closest you can come to running without impact and specificity is key in training. I'm working on the assumption you're a runner here, or running is important to you.

Here's http://www.pfitzinger.com/labreports/water.shtml a guide.

kwalsh000

As said above..dont run on hard surfaces when possible, sort out proper runners (even insoles from boots helped me), proper rest and proper warm ups and stretching. Also if it does not go away, while it may sound mad..acupuncture. I was having terrible shin splints and ankle problems when i had to do alot of running..physio could only do so much..but since i had a few sessions of acu a while ago..it has worked for me as i have not had them since. But thats a final step. Rest it etc like everyone has said and see how you get on

JayRoc

In my case what helped was building up the tibialis anterior by doing tib raises with a light dumbell-

Grip the bar of the dumbell between your feet while sitting on the edge of a bench, with one plate resting on top of your insteps and one plate below your feet (if you get me- these are hard to describe!) and simply pull your toes in towards your body, and back. You should feel the muscle on your shin working after a few.

thirtyfoot

Here is an excerpt from Vern Gambetta on Shin Splints on www.elitetrack.com.

Written by vern gambetta
Wednesday, 07 February 2007

Jon Beyle wrote me this: “I would also like to get your thoughts on something. I just got off the phone with a girl who has been playing field hockey at Princeton and her career is being threatened by lower compartment syndrome. She had the release surgery and it did not help much as of yet. she has a friend who plays D1 soccer who has the same thing. She told me also that she ran into a D1 field hockey coach at another major university who said this is becoming epidemic (shin splints, lower compartment, etc.). What are your thoughts on this?”

This surgery was quite the rage a few years ago. I actually thought it had gone out of favor. This is a classic example of reductionist medicine – focusing on the symptom rather taking a giant step back and looking at the big picture. Because there is pain and swelling there then you operate. Bottom line is that 9 times out of 10 the operation does not work. Think global, look above and below the problem. I am of the opinion that the problem really stems from the inability to properly shock absorb, the big shock absorber that needs to be developed is the butt. Movement mechanics must be addressed – how they stop and change direction. Look at the foot, more specifically is the subtalar joint locked up.If it is then mobilize it.

As far as the shin splint issue it is much the same answer. I know field hockey must play on a very firm and generally unforgiving surface, so look at opportunities to train off the surface for non technical work. Look at foot wear, I have found that rigid shoes often are the culprit. In collegiate and national team environment the players are often forced to wear sponsors shoes and all of one style. That shoe and style may not be correct for the individual athlete. The common solution for “shin splints” is to dorsi flexion exercises which can cause more harm than good because the anterior tibialis main job is to help decelerate the foot. Once again work above and below. Excessive weight is another issue, tough to address with the female athlete. When they are too heavy gravity wins! Not an easy problem to solve, but with work it can be done.

ErinGoBrath

Hey, when I started training on astro turf two years ago I was having major difficulties with shins splints that left me in serious pain. I was forced to address the issue as I could so longer train so did some research on it. I read an article that suggested that a fallen arch (underside of foot) can cause the muscles in the skin to take excess strain hence causing the splints. I went to Elvery's the next day and purchased gel arch support insoles and continued training. It made the situation much better and two years on I don't need the supports anymore and have zero pain from shin splints.

Woorth a try, they only cost a few quid.

damianmckeever

Hey Tingle,

Very interesting Article you found there. We get this a lot with customers coming into the shop with anterior compartment syndrome usually from playing football on Astroturf. We concentrate on Running shoes which are designed essentially for forward movement. They are also built on a slightly higher pitch (ie the heel is 23mm above the surface but the forefoot is only 11mm above). This means the shoes aren't designed for a lot of Lateral movement, any of the astro turf specfic shoes that are designed for lateral movement are built on a lower pitch and are rarely very cushioned.

So far if people have come into us with shin problems (from astro turf pitches) from poorly made shoes we have put them into an off road running shoe which is designed for lateral movement and is built on a lower pitch (so less chance of turning the ankle). I find it works very well, in comparison to astro turf specfic shoes which can be quite rigid, with little cushioning. It's interesting that he mentions they need a more flexible shoe because many people once they hear shin splints will just put customer ina more supportive shoe instead.

copacetic

damianmckeever wrote:

Hey Tingle,

Very interesting Article you found there. We get this a lot with customers coming into the shop with anterior compartment syndrome usually from playing football on Astroturf. We concentrate on Running shoes which are designed essentially for forward movement. They are also built on a slightly higher pitch (ie the heel is 23mm above the surface but the forefoot is only 11mm above). This means the shoes aren't designed for a lot of Lateral movement, any of the astro turf specfic shoes that are designed for lateral movement are built on a lower pitch and are rarely very cushioned.

So far if people have come into us with shin problems (from astro turf pitches) from poorly made shoes we have put them into an off road running shoe which is designed for lateral movement and is built on a lower pitch (so less chance of turning the ankle). I find it works very well, in comparison to astro turf specfic shoes which can be quite rigid, with little cushioning. It's interesting that he mentions they need a more flexible shoe because many people once they hear shin splints will just put customer ina more supportive shoe instead.

damien, i'd be careful with this, i'm not sure the off road shoes do enough to control lateral movement for astroturf. I've certainly found that any of my off road shoes, while having enough support for running off road when the movement is fwd, they have very little actual lateral support for when you are moving sideways and come to a sharp stop. The side panels tend to be very soft allowing a lot of foot movement outside the range of the sole.

If you have a lot of people in looking for such shoes I'd look into stocking a few pair of the asics gel lethal or similar, designed for hockey. They have very good lateral support and are well cushioned.

http://www.asics.com.au/catalogue.asp?product=1410

damianmckeever

Hi Daveym,

Cheers for the advice, we have sold some of the asics gel lethal mostly to hockey players and we've had really good feedback from them. I suppose in my posting I should have mentioned that the customer wasn't in a position to pay for two shoes and we were trying to get something of a compromise. For someone who is perhaps running on an ad hoc basis and also playing foootball when the work team is down a man, so if he didn't get out for a run that week he'd play football instead.

Ideally we'd like to see him in two different shoes but budget doesn't always allow it. You'd be absolutley amazed at how many people come into us playing astro football 3-4 times a week in a pair of motion control running shoes!!

copacetic

damianmckeever wrote:

Hi Daveym,

Cheers for the advice, we have sold some of the asics gel lethal mostly to hockey players and we've had really good feedback from them. I suppose in my posting I should have mentioned that the customer wasn't in a position to pay for two shoes and we were trying to get something of a compromise. For someone who is perhaps running on an ad hoc basis and also playing foootball when the work team is down a man, so if he didn't get out for a run that week he'd play football instead.

Ideally we'd like to see him in two different shoes but budget doesn't always allow it. You'd be absolutley amazed at how many people come into us playing astro football 3-4 times a week in a pair of motion control running shoes!!

makes sense, figured you would know the above but said i would chip in anyway!

keep meaning to drop out to the shop for analysis, but not sure what I would be able to buy. I have pretty much every shoe that asics make along with wave riders and salamon trail shoes. Could I just pay for an analysis and help in working out which of the kinsei, kayano, nimbus and cumulus are best for me for training and the ds trainer versus the speedstar for races?

and yes i do have a problem with shoe buying

damianmckeever

Hey Daveym- wow that's a lot of shoes!! yeah drop out for sure and we'll have a look for you, no charge. It can get very quite during the week especially in the AM, I've no problem giving someone a free gait Analysis providing there isn't a paying customer waiting. A lot of people drop in when we're quite just out of interest, it's all word of mouth so I'll talk to anyone when we're quite.