Remedy for shin splints?

dhorgan3

Hi lads. I think I am suffering from this. started running after xmas 2 or 3 times a week. Started well but after a while my shins started getting sore. Took 3 weeks off. went for a run tonight but stil sore. Is it my footwear? Genes? technique? I must add i am only wearin trainers so i guess this doesn't help. Any advice wud help.

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dhorgan3 wrote: »

Hi lads. I think I am suffering from this. started running after xmas 2 or 3 times a week. Started well but after a while my shins started getting sore. Took 3 weeks off. went for a run tonight but stil sore. Is it my footwear? Genes? technique? I must add i am only wearin trainers so i guess this doesn't help. Any advice wud help.

The first and most important thing to do is to get examined by a Health Professional who has sports injuries background (Chiro,Physio,Osteopath, Sports therapist, Certified Active Release Provider etc) Ask around, word of mouth should send you in the right direction.

Get them to look at your running gait, they should be assessing from your back to your toes. The key is to find the underlying cause of your shin splints.

There are alot of factors/diagnoses that could be causing the shin splints:
1.Change of Shoes 2. Increasing mileage too quickly 3. Change of running surface 4. Poor Technique from the beginning 5. Injury somewhere along the kinematic chain causing you to run differently? 6. Stress fractures of the tibias.7. Compartment Syndrome.... The list could go on.

In the meantime I would ice the shins, 10 mins 3-4 times a day to help get the swelling down and lower your mileage. Rest obviously hasn't help so its time for treatment.

Good Luck on your recovery
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RacoonQueen

Most likely the footwear. Probably technique too. Try running on grass and getting a decent pair of shoes.

dhorgan3

Thanks for replies. Any idea how much they would be charging? Finances are not the best

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dhorgan3 wrote: »

Thanks for replies. Any idea how much they would be charging? Finances are not the best

Where are you based dhorgan? Prices will vary from county to county. I would guess that you will pay €30-50 per session. Do you have any private medical insurance?

In the meantime I would definitely ice your shins, and as mp1972 said previously run on a softer surface till then.

TFBubendorfer

I had shin splints when I started running myself, and certainly would not run to a physio just yet, especially if finances are tight.

They are a classic overuse injury, i.e. doing too much too soon. I got rid of them by cutting my mileage by half for a few weeks, and then slowly building it up again. That was about 4 years ago, and they have not been back. I would try that first before anything else.

Old or inappropriate shoes certainly would not help, and if you think that might be a factor then you should look into that as well.

Daithinski

I had recurring trouble with shin splints. I found out my feet are fairly flat, plus I "over pronate" ie toes point outwards when I walk.

To get rid of shin splints when I had them, I used to wrap a bandage tightly around my ankle about 3 inches above and below where the sore spot was. And I cut down on mileage and intensity until the pain was gone. In my experience it was better to train a bit rather than take a complete break.

I bought a pair of off the shelf orthotics, ones that give support to the arches of your feet, and shin splints haven't bothered me since (6 months ago). I found that I could train more often and more intensely without the usual tenderness.

It would be worth a shot if finances are tight as they only cost about €20.

Like the other posters mentioned you need decent footwear, and should try and run on softer surfaces (presuming you're jogging on the path or road).

BeepBeep67

Apart from the obvious - see a specialst (medical & footware).
I have found when I trying to come back (a reocurring situation over the last 5yrs) and carrying extra weight, I struggle with shin splints for awhile until my weight comes down.
What works for me is icing directly after a run and get a fairly snug neoprene calf support to wear post run and then try and lie down with my leg raised (last one dosen't wash with my wife:cool:).
Also after reading the Chi running book I try to focus on my centre of gravity in relation to where my foot hits the ground.
So far so good!
But do visit a specialist.

jenc

I had problems with that before. Money was tight, went to a physio they recommended Orthotics for €390, I needed to get new shoes anyway. So went to Amphibian King. Got fitted for a proper pair of shoes for €110, problem was gone so I never bothered paying €390 for the Orthotics.

RoyMcC

I'm most definitely in the self-remedy camp - plenty of useful tips from the guys above and I'd be surprised if you continued to have problems having tried them out.

Physio as an expensive final option for what is a comparatively common and minor (though painful) probem.