Shinsplints

far2gud

Hi All,

I find if I run over 9kph for over 2km on a threadmill I start to get shinsplints. Anyone know how to treat this? its bloody sore and is really limiting my training routine.

Thanks In Advance

ciggs

Hi Far2gud,

You might want to look at getting new runner runners cos footwear can be one of the main reasons for this injury.

You should also try straighten your shine muscels - you can do this while sitting down and pulling your toe up towards your knee.

Hope this helps.

NoQuarter

theres an exercise called toe-taps too, do them on your warm up they might help.
basically just put one leg out in front, then alternate between tapping your heel - toe - heel - toe on the ground!

flanzer

Yeah, a change of footwear is needed. I played indoor soccer for about 6 months once a week with shinsplints until I finally went to the physio to get checked out. She recommended a good get of Asics. I was wearing Nike Astro turf shoes that had no real shock absorbsion for the hard surface I was playing on and my muscles around my shin had to deal with most of the impact. As soon as I got the Asics, the shinsplints were cleared up in about 3 weeks.

They look slighly hidious playing football but well worth it at the end of the game!

GreeBo

I find that having my shins warm helps so I always use soccer/rugby socks when running.

Lil' Smiler

The best way of treating shin splints is to rest completely from activity.The sooner you rest the sooner it will heal. Apply ice in the early stages when it is very painful. Ice reduces pain and inflammation of the bone.

Apply heat before training. Heat is great pre - exercise as it causes blood vessels to dilate and increases the flow of blood to the tissues.

But always apply ice directly after training on the area.


You can also visit a sports masseuse for treatment. treatment can be painful but well worth it!!

Roper

Are we sure we're talking about shin splints here? To be honest, I hear an awful lot of people diagnos themselves with injuries that they don't really understand. Shin splints is a common term now and it's as overused as "overtraining".

To be positive you have a condition as serious as shin splints and not just some bog standard muscle soreness caused by improper warm-up or shoes I'd see a physio.

iregk

I'd agree with Roper on this one. Shinsplints are a common term for simply tired muscles. Shin splits effectively are from muscles become stressed due to bad form, landing heavily, incorrect pronation in your stride. The muscle swells causing a lack of blood flow and in worst cases can lead to friction of the muscle against the shin bone causing tearing.

Is this what you have? Chances are you just have tired muscles. Other than this if your running any sort of distance good footwear is essential as is proper form. Don't land so heavily on your heel (this causes slapping). Does your foot pronate correctly from outside to middle when you run? If not you may need corrective insoles etc...

far2gud

Sorry for the late reply but completely forgot I even started this thread! thanks to everyone for their replys.

After reading the posts I think my problem could be form and footwear. I have a light pair of puma runners that don't have any arch support so I guess they are part of the problem.

Also, my form may be wrong from running on a threadmill as I never seem to suffer this problem on land. I should probably get some decent footwear and go see a physio and get checked out.

Thanks Again

krinpit

flanzer wrote:

I was wearing Nike Astro turf shoes that had no real shock absorbsion for the hard surface I was playing on and my muscles around my shin had to deal with most of the impact. As soon as I got the Asics, the shinsplints were cleared up in about 3 weeks.

Sorry to take it off topic a little, but is it possible to get a pair of runners with enough grip to cope with Astroturf surfaces? I also use Asics for indoor sports and they are fantastic, but they are utterly useless for outdoor sports.

cold_filter

flanzer wrote:

Yeah, a change of footwear is needed. I played indoor soccer for about 6 months once a week with shinsplints until I finally went to the physio to get checked out. She recommended a good get of Asics. I was wearing Nike Astro turf shoes that had no real shock absorbsion for the hard surface I was playing on and my muscles around my shin had to deal with most of the impact. As soon as I got the Asics, the shinsplints were cleared up in about 3 weeks.

They look slighly hidious playing football but well worth it at the end of the game!

I can second this. I had a pair of nike blades and never had a problem changed to addidas blades and after some games i couldnt walk because of the pain, changed back to nike and havent had so much as a twitch since.

flanzer

krinpit wrote:

Sorry to take it off topic a little, but is it possible to get a pair of runners with enough grip to cope with Astroturf surfaces? I also use Asics for indoor sports and they are fantastic, but they are utterly useless for outdoor sports.

These are the ones I have for the Astroturf. They are actually marketed as tennis shoes but have more than adaqute grip for astroturf

GreeBo

krinpit wrote:

Sorry to take it off topic a little, but is it possible to get a pair of runners with enough grip to cope with Astroturf surfaces? I also use Asics for indoor sports and they are fantastic, but they are utterly useless for outdoor sports.

I have a pair like this that I got for about €30 in lifestyle sports
they are perfect for astro and are also pretty good indoor (but I have a pair of nike indoors for that)

FrankGrimes

I posted the below in another thread before I saw this one.

Summary is, I have some pretty serious shin splints (physio at one stage reckoned it was close to causing a stress fracture), and rest, orthotics, several changes of footwear, and some stretches have not helped. Any other ideas are much appreciated, I'll get back into doing toe taps, but other suggestions for exercises would be great to see.

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I’ve had a lower back muscular problem for a couple of years and haven’t been able to get a proper diagnosis, though I’ve gotten renewed enthusiasm to get it sorted and am arranging what will be around my 4th and 5th opinions so I hope to get to the bottom of it shortly. I believe the weakness in the lower back is responsible for the shin splints I get from time to time, but are now causing me serious pain, and also a groin strain I’ve had for 6 months despite resting and stretching it.

Does anyone have any good ideas for either preventing shin splints or reducing the symptoms? I have orthotics to deal with over pronation but still get the shin splints, particularly on hard surfaces. I find a bath in Epsom salts can help afterwards, but does anyone know any good stretches or strengthening exercises that might help prevent them as it’ll be a couple of weeks before my physio appointments? Thanks