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anyone have any experience curing shin splints?

sigweed

sigweed

New member
I used to run all sorts of cross country and whatnot when I was younger (mid teens) and shin splints were never even an issue, but last fall i added jogging to my cardio workout and my shins started bugging me (never thought it could be splints)... long story short, I'm just starting my rugby season, i've ran around the track once and been to 3 practices in the last 2 weeks, and i havent been back since because my shins are killing me (less each day i take off)... im sort of confused because this doesn't seem like long enough to contract splints

anwyays, i reeeeeeeeeeeeeally dont want to miss any more practices and games... is there anything i can do in addition to not doing any running to help my shins?

ps ive got a dr appt booked for next monday, but if possible i'd like to play in the game this saturday
 
First off, get some different shoes. I used to have them bad and it was usually the shoes I had on causing it. I know what you mean though, they suck really bad.
 
i get that shit bad too when im running, the only thing that works for me is to warm them up with something that puts no impact on the shins, just stretches your lower leg muscles and ligaments and warms up everything in there...i do 10 mins on the eliptical and then i can run forever with zero pain in my shins, if i go straight to walking or jogging, my shins hurt to the point I hhave to just stop.
 
You can buy some insoles for your shoes that will take care of it. I used to do a lot of running on concrete and that was the only way it would stop. They are pretty cheap, mayb $10? It will say on the package that it helps for shin splints and the like. They'll feel kind of wierd at first, but they are worth it.
 
Adding toe lifts on leg day seems to help me when I'm having trouble with shin splints. My gym has a small toe lift apparatus, I'm not sure how to improvise something else without that piece of gear though.
 
I use to get them. Can be very debilatating. Doc said it was from putting too much muscle on my frame. There is an exercise that you can do that should help. It's like reverse calf raises. They make a special shoe for these exercises that you can add weight to. I found that you can do them with a dumbell. Just sit down on a bench and put your foot under the bar and curl your toes toward your shin.
 
If you are on Winny or dbol then they won't go away until you stop as this happened to me.

I then used Active Release Therapy and it did wonders for me and i was able to play hockey again.
 
I find good shoes help,a running store can help you there,but I assume its from your cleats that are causing the most pain, so I reccomend stretching and ice
 
the thing i'm most concerned about is the fact that usually shin splints come from running a ton, and on concrete mostly... but oak's assumptions are right, the problem is coming from my cleats (although i have definitly gotten pain from jogging... apparently Nike Shox are pretty much the worst shoe for running)

It sucks but my body is defintly top heavy, im wondering if chicken legs and a large increase in running doesn't have something to do with it also

as for the exercise, I've heard of the toe curls and even tried them on multiple occasions, but am clearly doing something wrong because i get no feeling out of it, just feels like im doing an ankle workout

arg this blows, ill just try some hardcore warmup and stretches before practice tomorrow
 
Im also gonna go out on a limb and guess you have low cut cleats,I played flank and used high cuts,much more support
 
TheOak01 said:
Im also gonna go out on a limb and guess you have low cut cleats,I played flank and used high cuts,much more support
Click to expand...

really? oh man, i just bought a pair of $125 Cantebury Kahas... (yea you guessed it, low cut)
I've never personally tried high cuts, but word on the street is its way harder to run in them and theres only a few positions that they're useful for

i dont think its an issue with support though, i think my shins are just fucked

my gf runs track and a guy on the track team had shin splints and was out for the whole season... im scared shitless now, if i cant play rugby for the whole season im gonna freak
 
Not sure there is much you can do for shin splints apart from rest and take something for the pain and inflamation. A good massage always helps ease the discomfort a little.
 
ya I know how you feel man,Im recovering from a ham injury last fall so Im sitting this season out.

as for cleats where I play on backs and 8men wear low cuts
 
TheOak01 said:
ya I know how you feel man,Im recovering from a ham injury last fall so Im sitting this season out.

as for cleats where I play on backs and 8men wear low cuts
Click to expand...

wow you're a bigger man than I... no way i could just sit out

yea all the backs definitly wear low cuts at my club too, but lots of the forwards too

ive read about people taping up their shins before games... anyone know how to do this? with tensor bandage or actual tape?
 
Takes time bro. More muscle/weight is the reason you are getting them now. Do lots of stretches & toe raises, but rest will help more
 
Strangebrew, tried to send a pm... box is full. Tell me more about your experience with Cissus Rx. I have tendonitis really baaaad. It's killing my workouts & tennis game.
 
sigweed said:
I used to run all sorts of cross country and whatnot when I was younger (mid teens) and shin splints were never even an issue, but last fall i added jogging to my cardio workout and my shins started bugging me (never thought it could be splints)... long story short, I'm just starting my rugby season, i've ran around the track once and been to 3 practices in the last 2 weeks, and i havent been back since because my shins are killing me (less each day i take off)... im sort of confused because this doesn't seem like long enough to contract splints

anwyays, i reeeeeeeeeeeeeally dont want to miss any more practices and games... is there anything i can do in addition to not doing any running to help my shins?

ps ive got a dr appt booked for next monday, but if possible i'd like to play in the game this saturday
Click to expand...
this is very common.

Basically the best way to prevent this is to start SLOWLY. Meaning, run for 5 minutes the first time, then increase by 10% each subsequent time.

Don't up the mileage or intensity too quickly, slowly build up.

Other then that be SURE to stretch your calves, sometimes ice and anti inflamatories help, but rest will be the only sure fire way to get you back to pain free. Icing right after you run will probably help in the short term.

Don't let it discourage you. Many people say "I can't run, I get shin splints" just because you get them once, twice, or even many times.. it doesn't mean its a permanent thing that you can never avoid.
 
Lestat said:
this is very common.

Basically the best way to prevent this is to start SLOWLY. Meaning, run for 5 minutes the first time, then increase by 10% each subsequent time.

Don't up the mileage or intensity too quickly, slowly build up.

Other then that be SURE to stretch your calves, sometimes ice and anti inflamatories help, but rest will be the only sure fire way to get you back to pain free. Icing right after you run will probably help in the short term.

Don't let it discourage you. Many people say "I can't run, I get shin splints" just because you get them once, twice, or even many times.. it doesn't mean its a permanent thing that you can never avoid.
Click to expand...

cool man, thanks for the encouragement

im going to go to practice today and try taping them up and maybe pop an advil, and do a whole crap load of stretches after the warmup... if that still hurts too much then i guess im going to just have to take some time off which im really not looking forward to

im a little worried because my practice are like 2.5-3 hours every time, and if i tried to tell my coach i had to leave after 30 minutes... that probably wouldnt go so well
 
split endz said:
Strangebrew, tried to send a pm... box is full. Tell me more about your experience with Cissus Rx. I have tendonitis really baaaad. It's killing my workouts & tennis game.
Click to expand...

Basically, I've been on it for about a month now, recently bought another 4 bottles.

There's really not much to say other than this stuff really works. It starts kicking in fairly soon too, probably about a week for me. Before taking it, I couldn't bench heavy at all or even do chin-ups without some serious pain. Now - zero pain.

Supposedly it also has anabolic/steroidal qualities as well.

I would definitely try some if I were you. Closest thing to a miracle supp I've ever used.
 
sigweed said:
I used to run all sorts of cross country and whatnot when I was younger (mid teens) and shin splints were never even an issue, but last fall i added jogging to my cardio workout and my shins started bugging me (never thought it could be splints)... long story short, I'm just starting my rugby season, i've ran around the track once and been to 3 practices in the last 2 weeks, and i havent been back since because my shins are killing me (less each day i take off)... im sort of confused because this doesn't seem like long enough to contract splints

anwyays, i reeeeeeeeeeeeeally dont want to miss any more practices and games... is there anything i can do in addition to not doing any running to help my shins?

ps ive got a dr appt booked for next monday, but if possible i'd like to play in the game this saturday
Click to expand...

Tape em tight for the game then after ice em and have someone rub em down.
 
biteme said:
I use to get them. Can be very debilatating. Doc said it was from putting too much muscle on my frame. There is an exercise that you can do that should help. It's like reverse calf raises. They make a special shoe for these exercises that you can add weight to. I found that you can do them with a dumbell. Just sit down on a bench and put your foot under the bar and curl your toes toward your shin.
Click to expand...


You can do the same exercise on a lying leg curl, by sitting on the machine and placing your toes under the pad and curl your towes upward.

I do 3 sets every calf day and they work great.
 
eat big said:
Stop sucking dick.
Click to expand...

Well that is your department so I'll take your word for it...



i wrapped them up and played today, right now it doesn't hurt at all, but i have a bad feeling about tomorrow morning
 
I had them pretty bad - hurt to walk. This is what I did and it worked:

- went to doc and got anti-inflams
- iced
- stretched the shins and calves a lot
- wore a neoprene leg sleeve (like the arm sleeve Iverson and Melo wear, but for the shin/caf). This helped tremendously
 
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