How do you get rid of Shin Splints?

[Counterstrike]

Hurts liek a bitch when i jog and i gaev myself 3 days off after a miles kind o stops hurting. is shin splint like a bad thing like a pull muscle or torn ligament? also will juice help it heal like test or winny or var?

 

[StoneColdGold]

bro i feel you. i was almost in tears this morning trying to get through my training with the worst case of shin splints i've ever had.

this condition is not a "bad thing" as you described.... it isn't an acute injury needing treatment, and its not going to get worse by running on them. if fact, i've been told by a very well respected biomechanics expert that the only way to really get rid of them is to run them out.

i've tried taking time off, and they start to feel better, but come back as soon as i get into heavy training. i've also noticed that they only really disappear for good when i'm forced to work them out (like when i get them during two-a-days, and can't take time off).

 

[Counterstrike]

yeah it seem to hurt more when you take time off liek 2-3 days compare to running EOD so i guess i'll only take a day off. run EOD what makes it worst is when i do sprints

 

[MaGilicuti]

shin splints... the death of me

 

[littleswoll]

Had shin splits bad in high school you really can't do too much for them try to rest when you can. You should take paper cups fill them with water and put in the freezer. When frozen take a cup out and tear the cup away, using the ice made run it up and down your shin for about 20 min. Try to do this a couple times a day atleast once in the morning and once at night it should help alot. Its really the only thing you can do I'm pretty sure. Also where are you running? Try to stay off hard surfaces that is what usually causes them, try to run in the grass it will also help. Good luck hope this helps.

 

[Golfer18--old]

Since i started my cycle my outer shins have been shot to shit.

 

[ccorah]

shin splints suck

There are things you can do to help shin splints go away. They are caused by a muscle imbalance between the gastroc/soleous (back of calf) & your Tibial extensors (front). Your gastroc/soleous is stronger than your tibial extensors causing them to pull on and away from the tendons. This causes your pain after you run. This is aggravaited by juice when you start to get larger pumps (while juicin') in your calves that continue to pull on you tibial extensors long after your workout is completed. Do not run try and run your shin splints off. Run less on them, ice them, and take anti imflammatories like advil. This will help the pain. To get rid of them you need to be sure to stretch your claves out completely before running. Also you need to strengthen you tibial extensors by lifting lite weights with high reps using the top of you foot. You can also do this by tapping the front of your foot (rocking it on the heel) while you sit. Hope this helps you cause I know they are a bitch.

 

[ccorah]

shin splints suck

There are things you can do to help shin splints go away. They are caused by a muscle imbalance between the gastroc/soleous (back of calf) & your Tibial extensors (front). Your gastroc/soleous is stronger than your tibial extensors causing them to pull on and away from the tendons. This causes your pain after you run. This is aggravaited by juice when you start to get larger pumps (while juicin') in your calves that continue to pull on you tibial extensors long after your workout is completed. Do not run try and run your shin splints off. Run less on them, ice them, and take anti imflammatories like advil. This will help the pain. To get rid of them you need to be sure to stretch your claves out completely before running. Also you need to strengthen you tibial extensors by lifting lite weights with high reps using the top of you foot. You can also do this by tapping the front of your foot (rocking it on the heel) while you sit. Hope this helps you cause I know they are a bitch.

 

[roadrash]

Ya, you gotta ice them! ANd like one of the guys were saying, don't run on hard surfaces.

 

[Bar Room Hero]

I had terrible shin splints in high school when I was putting on massive amounts of weight. I also get them during football camp after having slacked all summer. A sure fire way to make them subside is a down massive doses of ibuprofen. Take four tabs, 3 times a day, especially on days when you run and you won't even notice them. I'm surprised that no one else told you this. If you take enough advil, you won't even know that you have them.

 

[oxjunkie]

Some good advice, here's the 4 part plan to end them for good:

1.) Tibial Exercises along with calves (toe tappers or toe raises with a plate on your toes in between calf exercises)

2.) Ice treatment post run (dixie cups work best)

3.) NSAIDS (Advil etc.) with or without pain to prevent inflammation

4.) Run like the wind!!!!

 

[nautica]

and the advil needs to be continued for at least 2 weeks. Like he said do not take it for the pain but as an anti-imflamatory.

nautica

 

[supertraps]

I used to have them bad in High school. My trainer noticed I ahve flat feet, and I used arch supports all through college football, and no problems. They suck. good luck

 

[xonic2xonic]

I always find that amputation works pretty well

When I am over 220 (5'9" BTW) I don't bother with running anymore and do biking instead also because my lower back starts hurtin too bad. By summer I should be at a ripped 205 so we will see then.

Excellent post by ccorah, thanks....


Good luck!

 

[celica]

msm 2500mg
1000 calcium
500 magnesium
1000 bromelain

 

[monkeyballs]

shin splints almost made me quit competitive sports alltogether...the pain can be electric. A coach of mine told me that I needed to see a poditrist because they can help. I was skeptical at first, because most podiatrists are just med-school flunkies. He loooked at my feet, analyzed my stride, and claimed that I had a slight tendancy to pronate. I was given some custom orthotics (which were like 500 bucks, but covered by insurance) to put in my shoes, and it worked like a fucking charm. According to the doctor, excessive pronation/supination of the foot can lead to shin splints because the stress placed on the foot is not distributed evenly throughout the entire foot. Orthotics supposedly correct this problem...it sure as hell did for me.