Shin splints

Faith · 14-06-2009 10:21pm #1

I know there's been dozens of threads about this, so sorry in advance! I've recently starting going on longish walks at a brisk pace. However, my shins are in bits afterwards and I can't lift my toes up more than a few degrees from the floor while my heel is still on my ground. My GP dad diagnosed me officially with shin splints tonight. Here's the thing: I've always had trouble with my shins when walking up hills or on beaches or anything, but I used to do hours on the cross-trainer with no problems whatsoever. So, it seems like the shin issue is a long-term thing, and I assume it needs more than rest to fix.

My question is thus: Are there any stretches I can do to ease things before walking? I want to start running and this isn't helping. Or should I just stick to lower-impact exercise like cross trainers?

Huggles · 14-06-2009 10:41pm

Hi Faith,

I used to suffer with these, christ they are painful! I used to head out on a walk only to end up stopping and leaning on something till they went away.

It only happened very badly when I used very old runners. I found getting proper socks, runners and a slow warm up got rid of it.

theluckyduck · 14-06-2009 11:23pm

Stretching out your ITB and your hamstrings can do wonders... but i would go to a physio to find out what exactly is the problem. Shoes can play a big part in this too.

Hermione* · 14-06-2009 11:29pm

My friend had shin splints recently and had to give up exercise for 6-8 weeks iirc. She had a lot of physio while off exercise and she's back running (gently) now.

dudara · 15-06-2009 2:36pm

You sound exactly like me Faith. I get shin splints when I run, a little bit when I walk fast (although that has improved lately) but not at all when on a cross trainer.

Good stretching of the tibulus anterior and posterior will help.

I know that my feet pronate and that's part of the problem. Wearing good runners/shoes with proper support is a great start. You could consider ortothics, but professionally made ones are quite expensive. Boots do sell orthotics for approx €30 which may help.

SuprSi · 15-06-2009 3:11pm

I suffered a little from them recently after coming back from a 10 week injury lay-off. I've since rested again and they seem to be gone though someone I met in work mentioned that he had them very badly around 6 months ago and was able to get rid of them completely by using a PowerPlate in his gym.

Might be worth checking out.

far2gud · 15-06-2009 7:44pm

I also suffer from shinsplits, check out the stretches in this video they helped me alot.

wylo · 15-06-2009 10:08pm

mine are completely gone practically, from stretching my calfs properly after a warm up, running on grass, and wearing decent runners. They used give me hell, even regular walking along the street or whatever began to be painful
On saying that I was never diagnosed but from reading countless articles on the net and topics here about them I was sure it was shin splints

dmire · 16-06-2009 3:25pm

I find the following helps:

- stretching every day, especially before and after exercise (especially the hamstrings and calves)
- icing where the pain is after exercise. I use those blue things you put in an ice box, available in Tesco's
- try to run/walk on softer surfaces if possible. I alternate between the beach and footpaths
- get Gait Analysis done to get fitted for a pair of runners that suit you

nialo · 16-06-2009 3:36pm

i suffer from these as well.. really pain..

basically i ended up getting custom orthotics and stopped any heavy impact activities on hard surfaces like the road, footpath or astroturf. A proper running track is fine and the beach.

my shin splints originate in my feet. ive basically destroyed the natural shape of my feet over years of playing basketball and the impact points in my feets are no longer even. it can be corrected to a point with orthotics but never fixed fully. the longer i keep playing worse its going to get.

icing down after training helps a bit if they are really bad. outside that there isnt a whole lot you can do.. grin and bare it..

also there is different levels of shin splints.. some can be solved with stretching and working your calves. some cant.. stretching relieves the pain but doesnt fix the problem.

Fuascailt · 16-06-2009 3:40pm

Orthotics worked for me too. Bloody pain arent they...

brownbinman · 16-06-2009 3:44pm

I had them years ago and got rid of them, but recently (within last year) I found out I had Compartment Syndrome. Similar enough to shin splints, in the fact that they get very sore during and after exercise. Basically the calf muscle expands and constricts blood from knees....very sore!!

A GP also said they were shin splints, but physio said compartment. Might be worth checking out as they did have similar pains. I've worked hard on them and am back road runner, playing football etc which were all no goes before I went to see a physio

Just thought i'd share my experience!

brownbinman · 16-06-2009 3:46pm

Faith wrote: »

I know there's been dozens of threads about this, so sorry in advance! I've recently starting going on longish walks at a brisk pace. However, my shins are in bits afterwards and I can't lift my toes up more than a few degrees from the floor while my heel is still on my ground. My GP dad diagnosed me officially with shin splints tonight. Here's the thing: I've always had trouble with my shins when walking up hills or on beaches or anything, but I used to do hours on the cross-trainer with no problems whatsoever. So, it seems like the shin issue is a long-term thing, and I assume it needs more than rest to fix.

My question is thus: Are there any stretches I can do to ease things before walking? I want to start running and this isn't helping. Or should I just stick to lower-impact exercise like cross trainers?

sorry, one more things, as stretching is great for them, try doing yoga. Its really good and there are sports yoga classes available.

Women are always a nice bonus at them

nialo · 16-06-2009 3:52pm

Also shin splints is an over used term. alot of ppl assume its shin splints that they have just cause its pain in there shins. its an easy assumption to make but find out what the route cause of it is. My GP wasnt able to say what was causing my shin splints. said i had just got tigh muscles.. but that was a result of over training and the issue with my feet... GP doesnt have the equipment to test this properly.

far2gud · 16-06-2009 9:35pm

Anyone know of the name/location of that place in Bray that looks at your foot and how you run before recommending runners?

Cheers

dave80 · 16-06-2009 9:43pm

far2gud wrote: »

Anyone know of the name/location of that place in Bray that looks at your foot and how you run before recommending runners?

Cheers

runways in parnell st does it, there next door to cycleways

http://www.runways.ie/store/content/65/Gait-Analysis/

Hanley · 16-06-2009 9:59pm

far2gud wrote: »

Anyone know of the name/location of that place in Bray that looks at your foot and how you run before recommending runners?

Cheers

These boyos here; http://www.amphibianking.ie/

far2gud · 17-06-2009 11:37am

Hanley wrote: »

These boyos here; http://www.amphibianking.ie/

Thats them, nice one Hanley

Faith · 17-06-2009 6:46pm

Thanks for all the replies everyone. I'll check out those stretches, and maybe speak to my GP about a referal to a physio.

itsallaboutheL · 17-06-2009 6:50pm

theluckyduck wrote: »

Stretching out your ITB and your hamstrings can do wonders... but i would go to a physio to find out what exactly is the problem. Shoes can play a big part in this too.

Veeeeeery Off-Topic: i've a note in front of me scribbled on the back of a refill pad thats driving me demented it says

"ITB Lateraly breaks the tie"

WTF was i trying to say when i wrote it!!? i can't work it out!

Shin splints

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