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Lots of good advice and I'm not a doc, but I have suffered from shin splints and achilles problems (Haglund's deformity). One thing that is often overlooked is that shin splints, like many problems are related the opposite muscles that keep things in balance....see below from about.com
Cause: While shin splints are usually caused by tight calf muscles and weak shin muscles, other factors may have aggravated the injury. Running on hard surfaces can put added strain on your front leg muscles. You may also pronate or supinate when you run, causing your front leg muscles to work harder to keep your feet stabilized. This biomechanical flaw may be made worse by a shoe with poor support. Another common cause is simply overtraining.
Bottom line, make sure he's working on upper calf and achilles stretching as part of his PT and recovery. AND if he's a classic "heel striker" runner he may want to revamp his stride to land mid-foot as a way of not overworking the achilles/calf. In the old days we were taught to land heel first and roll forward--not the best way to run.
Cause: While shin splints are usually caused by tight calf muscles and weak shin muscles, other factors may have aggravated the injury. Running on hard surfaces can put added strain on your front leg muscles. You may also pronate or supinate when you run, causing your front leg muscles to work harder to keep your feet stabilized. This biomechanical flaw may be made worse by a shoe with poor support. Another common cause is simply overtraining.
Bottom line, make sure he's working on upper calf and achilles stretching as part of his PT and recovery. AND if he's a classic "heel striker" runner he may want to revamp his stride to land mid-foot as a way of not overworking the achilles/calf. In the old days we were taught to land heel first and roll forward--not the best way to run.
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I suffered with shin splints and stress fractures my entire track career. Ice cold whirlpool for 30 min and then taped up prior to pounding them. I ran on a sprint team as an adult for some time as well and had a trainer that was good with spidertech medical tape. In off season I would do what I could to strengthen tibialis anterior. Im sure i spelled that wrong... I would walk on heels or sit in a chair and just raise front half of the foot off the floor. Would also do a leg lift and flex and point feet. Not sure which really helped the best but eventually I strengthened shins enough to not suffer.
A little background... I did not have shin splints before I joined the military and had been running an average of 6 miles a day. When I got to basic however, I could barely finish the three mile runs due to the extreme pain I was having in my shins.
Nearly a year after that I finally remedied the situation. New shoes! Had been running with my GI pt shoes until last month I switched to some brooks pure cadence shoes with a blue super feet insert which matched my heel type better. While it cost around $150 for that set-up, I believe my shins are worth it.
Nearly a year after that I finally remedied the situation. New shoes! Had been running with my GI pt shoes until last month I switched to some brooks pure cadence shoes with a blue super feet insert which matched my heel type better. While it cost around $150 for that set-up, I believe my shins are worth it.
I had shin splints in basic training years ago. Never been much of a runner. Took a couple years of normal 3 times a week pt to be back to normal. You are either going to have them or you aren't. No real getting around it.
I use to get shin splints in the early 60s in HS running track and cross country. Then I went to jump school (in '66). Then we ran in combat boots, no PT uniforms. The Black Hat saw me favoring and rubbing my shins, He asked "shin splints?" I said yes, he say's "run 'em out pussy" and with his un-solicited assistance I did. Haven't had shin splints since.
Had them before and the only way to get rid of them is TONS of ice and ZERO exercise. The more he uses them the longer they will hurt.
Sierracharlie out....
Sierracharlie out....
Have you had a running coach look at his form/technique? I found that a lot of common running injuries, such as shin splints, can be eliminated by learning to run POSE/forefoot.
He may be running incorrectly. Smacking the ground too hard can mess you up. However more likely the ground he is practicing on is too hard ( the old dirt field we played on was like concrete) on cleats its a bad combo.
He followed an off season regimen put together by our athletic trainer, and made it through the 3 weeks of pre-season practice + scrimmages w minimal irritation, ready for a huge senior season.
Starting TE and OLB, on all special teams as well.
Halfway through the 1st quarter in our season opener Friday night, he was driving a DB about 15 yards downfield (he crushes w his run blocking) and TORE HIS ACL.
We're devastated as you can imagine, all the work and effort gone.
He'll be operated on in a couple weeks, rehab will keep him out of any sports the remainder of his senior year.
F*ck me, this sucks.
Photo is him being presented the game ball for inspiring the team to the win, "man tears" were flowing all around.
Starting TE and OLB, on all special teams as well.
Halfway through the 1st quarter in our season opener Friday night, he was driving a DB about 15 yards downfield (he crushes w his run blocking) and TORE HIS ACL.
We're devastated as you can imagine, all the work and effort gone.
He'll be operated on in a couple weeks, rehab will keep him out of any sports the remainder of his senior year.
F*ck me, this sucks.
Photo is him being presented the game ball for inspiring the team to the win, "man tears" were flowing all around.
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Shin splints are usually caused by running with poor posture. What I mean is, if you are running and your heel is hitting the ground first you are running the wrong way. When your heel strikes first you are basically running with the brakes on. Every time you land your muscle is trying to separate from the bone. When I first started running I had shin splints horrible. My little cousins both ran for O'Miss and they observed what I was doing. They suggested my chest should be ahead of my stride and to make sure I was bending my knees 90*. After a week or so trying this method I no longer have any kind of pain in my shin. In fact the only thing that bothers me at all is my calf muscles. I hope this helps because I know how bad splints hurt and how frustrating it is to have to put your training on hold because of injury. Also running the right way knocked 3 mins off my 5k.
cramey,
very much appreciate the advice, but due to the prev mentioned ACL issue we're toast, I agree on the running posture, I run ~25 miles a week, always am focusing on a mid foot strike, and making sure my belly gets there 1st.
very much appreciate the advice, but due to the prev mentioned ACL issue we're toast, I agree on the running posture, I run ~25 miles a week, always am focusing on a mid foot strike, and making sure my belly gets there 1st.
Sorry to hear this Sam.
Many have advised rest. That is a great start. After much rest, look into target area calf muscle training. Probably one of the most over-looked muscles in the body is the tibialis anterior. There are a couple exercises that specifically target this are that are very helpful in reducing shin splints. Try to visualize doing a calf raise. Now think of what the opposite of that exercise where you would bring the toes toward the knee, with resistance. A couple devices help accomplish this. One is called a D.A.R.D. It stands for direct axial resistance device. This allows you to put a small amount of weight on the device and basically do the opposite of a calf raise. There are also other more expensive devices that target this area, but it seems like this is somewhat of a forgotten muscle group.
I have suffered through shin splints for about 14 years now, I take an anti inflammatory (meloxicam) aka mobic, it helps, but the thing that held the most is the most painful, my shin splints are cause by my facia filling with crap and it not going anywhere, I had to have someone roll them for me, basically massaging out all the crap so they wouldn't be swollen anymore. After the first one was done I would rather have been shot in the face as it was extremely excruciating. After that I started doing weighted toe lifts to stretch the tibiallis muscle and get more range of motion through them. The massage therapist explained that with all the work the calf does it will over power the smaller tibiallis, causing it to pretty much never get a chance to relax which was causing the build up "gunk" in there. 3 sets if moderate weight for about 20-25 reps to get everything warmed up worked for me but ymmv.
Without examine the boy here are my thoughts....
Evaulauate the muscles of the thighs and legs for tightness....foam rolling for the worst spots
Evaluate the ankle/feet for stability/proprioception and look for over or under proration as this can put extra stress on the legs. Over pronation often appears as 'flat footedness'. Stability wise, the boy should be able to do a one legged stand with eyes closed for 30 seconds on both feet. Previous ankle injuries tend to compromise ankle stability/proprioception.
Evaluate the stabilizing muscles of the pelvic girdle, most specifically gluteus medius as it is likely not firing or weak
Graston Technique for the muscles of the legs and possibly thighs
Ice, ice, ice
RockTape and/or leukotape to help relieve the pain
Evaulauate the muscles of the thighs and legs for tightness....foam rolling for the worst spots
Evaluate the ankle/feet for stability/proprioception and look for over or under proration as this can put extra stress on the legs. Over pronation often appears as 'flat footedness'. Stability wise, the boy should be able to do a one legged stand with eyes closed for 30 seconds on both feet. Previous ankle injuries tend to compromise ankle stability/proprioception.
Evaluate the stabilizing muscles of the pelvic girdle, most specifically gluteus medius as it is likely not firing or weak
Graston Technique for the muscles of the legs and possibly thighs
Ice, ice, ice
RockTape and/or leukotape to help relieve the pain
Save your son........... H.S....injuries can have life long affects.Only person who gains is the coach.... walk on college tryouts with fresh body is the way to go......
I see a lot of rest, meds, shoes.... Which is all very well, but after I took my rest a buddy suggested after every time I ran to include starting a cool down running backwards.... I did this for about 400 yards.... It worked for me but can't back it up with any real medical advice... Just a suggestion
Look up Kelly Starrett. Mobility wod.
Well first off some rest. Shin splints are actually hairline fractures in the tibias. 2nd get him some compression socks. They help a lot. Get on a long term NSAID( Mobic 7.5-15mg) or Aleve if you can't get Mobic prescribed by doctor. Also ice immediately after workout.
Do not use these in association with shin splints. These contrary to popular belief are not made for any kind of distance. There is a reason the Army won't let us use these.
