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SHIN SPLINTS. . .

Glock45

Glock45

Sergeant
Full Member
Minuteman
Jan 29, 2010
450
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south-central WI, USA
What the heck are any of you doing for getting past shin splints?

So I'll do about 70% treadmill/30% street running. I am *NOT* running for distance, more of a two mile sprint.(SWAT tryouts) Our SWAT tryout involve a 2-mile run. No time limit per-se, but I want to of course do well.

I do some quick calf/shin stretches before, start out with a brisk walk for 100 or so yards, then do my run. Always seems to kick in at about 1.3-1.5 miles.

I'm pretty sure my shoes are proper for the pronation(sp?) as I explained my situation to the store when I got my shoes.

These shin splints are totally cramping my progress. Only other thought I have is maybe I'm pushing too fast too long? YES, I'm about 25# overweight, so not like I'm the poster boy of a six-pk belly or healthy eating I'll put that out there.

TIA for your thoughts and successes.

-G45
 
Re: SHIN SPLINTS. . .

My shin splints started in high school football when i was in 'good' shape. Bugged me for 10 years. I started working out again about 3 yrs ago and bought a pair of New Balance 992.
I do not have problems any more. Is it the shoe.......dont know for sure but worked for me. But they sure are ugly. Look like old man walking shoes
 
Re: SHIN SPLINTS. . .

you can wrap them and it will help some but bets bet is try to alter your running form , several buddies i train with say the new Reebok Zig tech should have help them alot.
I have never had them but i have walked and ran on my toes since i was a baby , the traines all through school say that what prevented them.
 
Re: SHIN SPLINTS. . .

they suck man... take anti inflammatories...& ice the hell out of em... take some small styrofoam cups fill em with water, freeze em solid, then massage your shin with the ice up and down while peeling off the foam until you have no ice left... it'll help, they do make a compression sleeve that helps a lil, i've had em, make sure they aren't stress fractures!!!
 
Re: SHIN SPLINTS. . .

Get a second opinion on your shoes. Although there are a few conditions that cause them,sometimes needing an MD(compartmental syndrome,stress fractures)it's usually shoes and pronation. Good luck.
 
Re: SHIN SPLINTS. . .

I had the same problem for a while. Luckily good shoes and calf stretching helped me.

I went to a running store to get shoes rather then just a general sporting goods store. I tried on several pairs and ran around the outside of the store in each with the sales person watching.

They sold me the pair that fit/worked best, not the most expensive on the shelf. They actually turned out to be one of the cheaper pairs ($$$ wise)

Havnt had a problem since.
 
Re: SHIN SPLINTS. . .

First U need to make a correct diagnosis
True shin splints are pain in the posterior medial aspect of the tibia from inflammation of the orgin of the musculotendinous tissues that arise there

This must be distinguisned from a stress fracture of the tibia which can be diagnosed with MRI or bone scan.

Anterior pain is not shin splints and can be chronic exertional compartment syndrome which is diagnosed with tissue pressure measurement s before ad after exercise.

All this stuff U can google or go to a reputable experienced MD.
 
Re: SHIN SPLINTS. . .

I used to get them really bad, but I found an exercise that works for me. Lay on your bed face down, and then hook the tops of your feet over the edge of the matress. Pull your toes toward your knees using the matress as resistance. Do four or five sets until failure. I think the bio behind it is evening out the strength of the muscles in the lower leg? I'm not sure, but I know that if I ever feel the shin splints starting up, that exercise gets rid of them for me... good shoes too (having said that, I often run on the beach barefoot so who knows?)
 
Re: SHIN SPLINTS. . .

Stop running on the treadmill for one. Losing the excess bodyweight will help. Id try a shoe as flat to the ground as possible, to much cushioning can make this worse.

When you stretch make sure you stretch you calves(two muscles not just one), ankles, and feet(ball roll) also. Cut down until it gets better
 
Re: SHIN SPLINTS. . .

Poor running shoes are typically the cause. Buy good ones and take it easy until your legs feel well enough to start running again.
 
Re: SHIN SPLINTS. . .

The first time I ever felt shin splints was on a 25 miler in SOI. I stand at a towering 5-08 so that means that I was at the little end. All my fellow midgets know that the little end always runs (at least in SOI).

Ever since then, I have suffered from horrible shin splints. I have subsequently done an obscene amount of research and have found that the following reduces my shin splints.

Stretch for at least 10 minutes prior to and after exercise.
When running increase your speed and stride at very small intervals (over the course of weeks).
Walk 20 paces on heals, walk 20 paces on toes, repeat until failure.
Have your feet evaluated at a specialized running store for the proper shoe.
When the shin splints reoccur, rest, rest, rest, along with ice and anti-inflammatories.

If anybody has any more to add, I am all ears.
 
Re: SHIN SPLINTS. . .

When I ran in college, they had us eat ibuprofen like candy, 800mg three times a day. Is it good for the kidney? NO!

On top of that we iced them with the cup of ice. They would rub them Hard to push out the inflammation. When I mean hard, it was extremely painful.

When you start the ibuprofen keep on it. If it starts feeling better and you stop the meds, they will come back ASAP.

Try to find a softer trail to run, like bark dust trails. Change shoes.

they suck, good luck with the recovery.
 
Re: SHIN SPLINTS. . .

I had them pretty bad when I was running and playing basketball and tennis all the time. The biggest things that have helped me in addition to ice/ibuprofin are doing squats (I don't know if its strength or the way the muscles get stretched through the movement), Superfeet insoles(Green), and trying to get up on my toes more when I run. I was/am a terrible heel striker, and got some Nike Free's and some of those Keen barefoot shoes. I don't like running in them all the time, but it definitely keeps me off my heels and helps remind me how to run, because heel striking in those hurt like hell.
 
Re: SHIN SPLINTS. . .

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Glock45</div><div class="ubbcode-body">
I'm pretty sure my shoes are proper for the pronation(sp?) as I explained my situation to the store when I got my shoes.
</div></div>

Unless the store employee's are runners, most won’t have a clue what you need. roadrunnersports has a good shoe finder (shoe dog) and explains how to find your foot type, also surface, type of running. I have found it very helpful.

http://www.roadrunnersports.com/rrs/product/shoe-dog.jsp?cm_re=hp-_-left_1-_-shoe_dog

Typically if your pain persists for more than a week, it’s your shoes or form. During the winter I run mostly on a tread mill. When I first run on the road as the weather improves, the first week I know I will have some shin and foot weakness as my feet are now using different muscles. Before finding the right shoe pain was also involved...
 
Re: SHIN SPLINTS. . .

My completely "non" professional opinion go see a podiatrist... You'd be surprise at just how much diagnostic work can be accomplished by looking at your earth stompers under the microscope.
 
Re: SHIN SPLINTS. . .

When did you do a 25 miler in SOI? I don't recall it ever being part of the training schedule. First one I did was in the fleet, normally before a pump.
 
Re: SHIN SPLINTS. . .

It actually turned into a 28 miler. The schedule was 20 but I guess the CO had a hard on to push us. Always fun when Recon Marines take command of a unit. We did 3 scheduled humps, 10 mile, 15 mile, 20 mile. The 20 mile turned into 28 and I suffered like hell. I have feet that sweat more than average people so I had about 30 blisters or so with a lot of skin sloughing off. I wasn't going to be one of the guys riding in the back of the 5 ton so I just sucked it up.

I was in Bedrest Bravo at the time. 1994. I can dig up the info if you like.
 
Re: SHIN SPLINTS. . .

I never suffered to bad with shin splints.. I pretty much ran with them and eventually I stopped getting them. I have a few friends that use to get them really bad and they would not go away.. Until they started using the stairmaster.

They all have said it helped build the muscles around their calves and when they started to run again they went away. May be worth a shot to see if it helps with your shin splints.
 
Re: SHIN SPLINTS. . .

That is a very good point on the shin splints. They will go away with conditioning of the entire area. A big reason they develop is muscle imbalances/weaknesses. Most people have calves that are stronger than their other muscles in the ankle area. This is in addition to also unfortunately having calves that are weak endurance wise to running.

Exercises that other people have mentioned will help. But you need to taper off and rest in the meantime. In the meantime you can do duckwalks, plyometrics, bare foot jump roping, squats etc. I'd cut back to 2-3 times per week maximum for now. As I said before when you do run please stretch before and after, preferably dynamic stretching before and static after.
 
Re: SHIN SPLINTS. . .

I found relief from shin splints by conditioning. I took a bicycle inner tube, and hooked it around a couch leg - anything will do. I put the tube across my toes, put tension on it by planting my heel on the ground, and pulled back on it with my toes. That exercises and stretches that muscle outboard of the shin bone.

I'm not an orthopedist nor a podiatrist, and I'm not qualified to practice any kind of medicine other than voodoo in any state. But it worked for me.
 
Re: SHIN SPLINTS. . .

I'm currently suffering with what I hope are shin splints, but I was in a steady cycle of running pain free when they happened. The shoes i had been using for 2 years (new pair every 6 months) were upgraded, and after about two weeks in the upgrade my shins got fired up. I have never had issues like this before. Been off running about two weeks now and I'm concerned there might be some other issues because I'm still feeling pain.

I was going to post this evening if possibly cycling and running could cause shin splints and saw this post. I'm riding more right now but no running. Just got a new set of shoes in tonight that I may try this weekend. I highly recommend the road runner sports as they took my problem shoes back and sent me another brand/model to try. I wear a 14 so I almost have to order on line, but they have been very good to deal with regardless.

If I figure something out I will let you know...going to try the suggestions above myself. Good luck.
 
Re: SHIN SPLINTS. . .

Here is what I did that helped out... Kneel on the floor, with the tops of your feet on the floor. Then bend back at the waist as far as you can. You can feel the stretch in your quads and shins. By slightly rotating your feet you can change the stretch a bit. Other than that, I used my knuckles, hot wet towels and icy hot to rub the shit out of my shins. You have to push hard, and it hurts like the devil, but it seems to work.

It worked for me, I have no idea if it's the medically correct way to do it though..
 
Re: SHIN SPLINTS. . .

Thanks all for your suggestions. You've given me lots of good places to start!

Ice, resistance to the shin/calves area, foot specialists and I found out about a store near me that can video my run to see how my feet land/act. Afterward they help with shoes/inserts for my condition/issues.

Again, thanks a bunch!!

-G45
 
Re: SHIN SPLINTS. . .

You are welcome, and good luck. Speaking of shin splints, it's 5:45am EST and I'm on my way to the annual River Run in Jax FL(very large 15k race) Only, I'm not running this year, I'm providing entertainment. Pretty cool gig but I can't figure out what I'm doing on SH this early in the morning?
 
Re: SHIN SPLINTS. . .

Skinney, FX, Searcher, Bowman, and Miles all have good points. First figure out what they truly are. It is possible to be stress reactions/fractures. Shoes are truly important. Get a good pair. I am an Asics man myself. I go through 8-12 pairs of shoes a year. The price may suck, but you need quality. Shoes should be replaced after mileage, not time. Maybe a week or so off with ice massage(ice in a cup method as stated above) or even ice bags. Some ibuprofen, but be careful because it has been scientifically proven to slow the heeling process if over done. Also..STRETCH. Heel raises and toe raises, calf stretches, and stretch bands are all your new best friends. I say take some time off, ice and stretch, and get a good set of shoes as suggested by a true runner at a legit running shoe store!

~iShoot
 
Re: SHIN SPLINTS. . .

Just to toss in my 2 cents. I had tremendous shin splints in college, we conditioned twice a day for about 5 months out of the year. I too, consumed Tylenol and Motrin in quantity. Icing and stretching alleviated some of the after effects, but didn't really prevent them. I went to the local podiatrist, he took an imprint of my feet, made a set of orthotics that were specifically designed for my feet and gait, and they disappeared in about 3 weeks. Never to return. I wore them religiously, and although thats been years ago, they reside in my running shoes. Good luck.
 
Re: SHIN SPLINTS. . .

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: fx77</div><div class="ubbcode-body">First U need to make a correct diagnosis
True shin splints are pain in the posterior medial aspect of the tibia from inflammation of the orgin of the musculotendinous tissues that arise there

This must be distinguisned from a stress fracture of the tibia which can be diagnosed with MRI or bone scan.

Anterior pain is not shin splints and can be chronic exertional compartment syndrome which is diagnosed with tissue pressure measurement s before ad after exercise.
</div></div>

FX can you help me out a little bit? Im thinking posterior medial to the tibia would be the soleus and Im having trouble identifying that as a shin splint (not clinicly, but what most describe as a shin splint). Short of stress fractures I have always identified a shin splint as pain caused by the compression in the anterior compartments, specificly nerve impingment and imflamation caused by over use leading to swelling of the tibialus anterior and extensor digitorum longus. I understand how the ice cups can reduce the inflamation in the anterior compartment but how would you deal with posterior, medial pain? Do you feel this is from over building the calfs and failing to properly balance the muscles between the posterior and anterior compartments? Thanks for the help, always looking to increase my knowledge.

And to the OP, sorry for the slight hijack, most injuries are best dealt with using RICE, rest, ice, compression and elevation. Seems simple enough but it can work wonders. Good luck with your swat physical.
 
Re: SHIN SPLINTS. . .

I used to get them bad in college and in the Corps. I had orthodic inserts made up and ran on grass instead of sidewalks. I had the good ones made up where the doc took a plaster mold of the foot. Now I'm sure they probably have better technology. I also taped up the shins and took aspirin when I knew I had a 3 mi/PFT run on pavement. It took about a year to get rid of them. The stretching exercises mentioned above also help. A doc once told me to sit on a table, hook a gallon of paint on top of foot and slowly raise and lower can of paint with your foot, you can feel the muscles around the shin building.
 
Re: SHIN SPLINTS. . .

Getting properly fitted with running shoes is a good start.

If you have access to a weight room, sit on a bench and place a weight on your toes. Keeping your heel in contact with the floor lift your toes up 20 -30 reps for several sets. Then repeat with the other foot. Shin splints are primarily a result of a muscle imbalance between your calves (which are really strong and used daily) and the muscle midway up your shin. This exercise worked for me when I ran track.

Weight loss would also help....
 
Re: SHIN SPLINTS. . .

Like niles coyote said, most shoe sales clerks are just that; most dont know jack about what YOU need. They are just there to sell you some stuff.
 
Re: SHIN SPLINTS. . .

I would definitely consider seeing a physical therapist that has experience with athletes and/or runners. Advanced training such as certifications in manual therapy are also a good sign of specialization. Proper shoes, stretches and orthotics are great, but sometimes these things take a series of hands-on therapy visits to finally get resolved.
 
Re: SHIN SPLINTS. . .

I had a TON of problems with them training for patrol school, I ended up searching on the internet and found a "compression sleeve" I wore to help...I ended up weaning myself off of it and now I never get them-even after the longer (5+ mile) runs! I also swear by Mizuno shoes! Best of luck to you-I know SWAT tryouts are a big deal...
 
Re: SHIN SPLINTS. . .

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: kingsgambit</div><div class="ubbcode-body">Getting properly fitted with running shoes is a good start.

If you have access to a weight room, sit on a bench and place a weight on your toes. Keeping your heel in contact with the floor lift your toes up 20 -30 reps for several sets. Then repeat with the other foot. <span style="font-weight: bold">Shin splints are primarily a result of a muscle imbalance between your calves (which are really strong and used daily) and the muscle midway up your shin</span>. This exercise worked for me when I ran track.

Weight loss would also help.... </div></div>

Very true. I've battled shinsplints for years. The best advice I can give is to find some exercises to strengthen the muscle in front of your calf. My favorite is walking around on your heels. You can also find several exercises on youtube.
 
Re: SHIN SPLINTS. . .

I agree completely with iShoot17. I had really bad shin splints just down the inside of my right shin. I had a previously broken foot and it was causing my to run on one side of that foot. I went to a Podiatrist and I was informed that I should:

1. Get fitted for shoes by a professional
2. Stretch the calf properly by keeping your foot flat on the gound, square to the body, lean forward and hold until it is just beyond comfortable for 1 minute 20.
3. After running use some ice along the shin, just going up and down for about 3 minutes (not ice directly on the skin)
4. Massage the area for one minute
5. Repeat number 3 & 4 five times
6. If needed use something like an anti inflammatory, or use a ginger based natural remidy.
7. Don't quit running and don't back off your effort or mileage (That's what the Podiatrist said).

I hope this makes some sense, as it worked for me.
(He also said I'd need some insoles made for my shoe which were about $400 a pop, I ignored this part).
 
Re: SHIN SPLINTS. . .

I have battled shin splints for a long time. Best advise is see a podiatrist and get some insoles made for your feet and get the shoes they recommend to you. I don't get shin splints as long as I wear them, do the exercises they prescribed to me and listen to my body. Normally after 1km I would start getting pain, now I can just keep running until my body dies and my shins are fine. Only bad thing is they have caused some complications with my knees but at least I can run. Only down side is the cost but it is well worth it.
 
Re: SHIN SPLINTS. . .

If you get shin splints, there are two great exercises to build your shins..

1. stand of your heels for 10-15 seconds, repeat a few times or throughout the day to build your shins

2. prior to walking and running, do a foot flex/strectch exercise 30-40 times each leg..
<object width="425" height="350"> <param name="movie" value="http://www.youtube.com/v/39Mc2ICdq7A"></param> <param name="wmode" value="transparent"></param> <embed src="http://www.youtube.com/v/39Mc2ICdq7A" type="application/x-shockwave-flash" wmode="transparent" width="425" height="350"> </embed></object>

*info taken from stew smith's 10 week Air Force Pararescue/CCT training program
 
Re: SHIN SPLINTS. . .

For me it was all in the shoes. Picked up a pair of NB trail runners and I was good. Also had stress fractures in my left knee. Much less fun than shin splints. Pain actually would wake me up. I was told it was from areas where cartilage rubbed away and it was bone on bone. That....was not the shoes.
 
Re: SHIN SPLINTS. . .

Thanks for all the great info guys..... I've been suffering through the pain in these 6 mile formation runs in the army! Hopefully thigs will get better with ur tips!
 
Re: SHIN SPLINTS. . .

shin splints are usually a problem with running style, when people try too much to stretch stride. the foot should directly under your hips, not in front. every time you reach your foot in front, because you now create an angle that you have to overcome, like a small hill, so it slows you down. but, this small angle in front also slams your toes toes down while stretching your shin muscle (whatever that is) and jarring it. alternatively, if you run on your toes you may also be stabbing them into the ground, giving the same effect.
 
Re: SHIN SPLINTS. . .

I used to get shin splits quite a bit as well. Started working with a running coach. Turns out I was heel striking all the time and that was causing my shin splints. So I slowed down my pace a little, shortened my stride, which corrected my form, and I haven't had shin splints since.
 
Re: SHIN SPLINTS. . .

NorcalPhoenix
What most people call shin splinte is anterior compartment pain on the anterolateral aspect of the leg-- front of shin...
True shin splints are posteromedial pain from inflammation of the origin of the posterior tibial muscle . Thus a difference in the label by the lay literature and scientific studies.

The posterior pain usually is associiated with a negative bone scan and a negative MRI for stress fracture.But may show uptake for inflammation of the origin of the muscle.

The anterior pain may be improved by shoe modif., training changes
(run til the "splints come and stop..Re start and build endurance
Or by foot modification (running change, surface change orthotics, etc)

To exclude exercised induced compartment syndrome (from increased venous pressure in the compartment of the leg i.e in the anterior compartment, which may be sufficiently high to occlude infolow of blood at the arteriolar level , and when this happens there is a normal pulse on top top of foot and normal sensation in the foot), U need to see a specialist to exclude exercised induced compartment syndrome by having such a test as tissue pressure measurment before and after exercise.. or an MRI

I have seen one person with " shin splints" who was told after ice skating had " sore muscles or shin splints" he went to 3 ER's when he finally came to my attention he had dead muscle in both legs which reauired multiple major surgeries and excision of all the contents of the anterior compartment except the nerve and the artery..that is the worst case scenerio..that is why one has to exclude the worse case diagnosis before going with shoes orthotics and running coaches expecially if after running it is a disabling chronic kind of pain.

Best Test
http://ajs.sagepub.com/content/16/2/143.short
Next Best Test
http://radiology.rsna.org/content/206/2/333.abstract
 
Re: SHIN SPLINTS. . .

I used to have anterior compartment pain on the anterolateral aspect of the leg from heal stomping with a running shoes that have a pronounced heal. It was worse if I took a vasodilator for the workout I did before I ran (go figure). I then switched over to Vibram five fingers (yes, fag shoes) as my segway to barefoot running. After about a month of smoking my calves and putting some serious callouses on my feet(embracing the suck of blisters), I can run just any distance that I need to. The Army saw it fit to ban any shoe from any organized PT or PT test that emulates barefoot running due to what they claim could be an "unfair advantage" while the Commandant of the Marine Corps trains for triathlons in them. Anywho, I stopped heal stomping, the pain went away (after my calves got strong enough) and I have also noticed less pain in my knees, I imagine it's because my calves are acting as shock-absorbers. In a nutshell, I stopped heal stomping and the pain went away.
 
Re: SHIN SPLINTS. . .

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: animalmother85</div><div class="ubbcode-body">I used to have anterior compartment pain on the anterolateral aspect of the leg from heal stomping with a running shoes that have a pronounced heal. It was worse if I took a vasodilator for the workout I did before I ran (go figure). I then switched over to Vibram five fingers (yes, fag shoes) as my segway to barefoot running. After about a month of smoking my calves and putting some serious callouses on my feet(embracing the suck of blisters), I can run just any distance that I need to. The Army saw it fit to ban any shoe from any organized PT or PT test that emulates barefoot running due to what they claim could be an "unfair advantage" while the Commandant of the Marine Corps trains for triathlons in them. Anywho, I stopped heal stomping, the pain went away (after my calves got strong enough) and I have also noticed less pain in my knees, I imagine it's because my calves are acting as shock-absorbers. In a nutshell, I stopped heal stomping and the pain went away. </div></div>

I think heal stomping is probably my biggest problem too as no new shoe has ever relieved any of my shin splints. How did you stop heal stomping?
 
Re: SHIN SPLINTS. . .

I run on the balls of my feet, like toddlers do. Check out any shoe that emulates barefoot running. I have vibram five fingers and I also run barefoot (sometimes, not as much as I once did). They look gay, but they work well.
 
Re: SHIN SPLINTS. . .

The reduction in heel strike is the best training advice posted thus far!!!!
There are phases of the gait cycle.
heel strike-- foot flat-- toe off-- and swihg through

When a runner overemphasizes heel strike, the next phase-- foot flat has to follow
Then as the foot goes from dorsiflexion to foot flat, there is an eccentric contraction of the anterior tibial muscle. (Note that is much more difficult for a muscle to tension and lenthen than to tension and shorten--harder to walk down an long mountain than walk up--- try it)

This "eccentric contraction" of the anterior tibial muscle overworks it and causes anterior compartment leg pain. the less one hits the heel at heel strike whth the foot in maximum dorsiflexion, the shorter the distance the ankle/foot nas to travel for the foot to be flat at heel strike.. this then reduces the degree and length of time the eccentric contraction of the anterior tibial muscle must sustain, and it follows that the work performed by this muscle would be reduced thus also the pain.

Therefore if U can heel strike and roll the foot (mildly pronate the foot) to the foot flat phase, or shorten the stride, or run more on the toes, the work load of the anterior tibial muscle will be reduced. what folows is less anterior compartment leg pain.
 
Re: SHIN SPLINTS. . .

fx77,

You do realize that you are speaking greek to almost everybody on this board right?
 
Re: SHIN SPLINTS. . .

Now Jong How would Shanskter express it?
smile.gif
 
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