schin (sp?) splints

[BiggerisBetter]

O.K. bros mine have been getting worse and worse. The only cardio i enjoy doing is running but its getting tougher and tougher with these them schin splints. Sometimes it gets so bad i have to stop after a quarter mile. Is there anything you can do or take to stop the pain, aside from surgery

 

[plifter]

Dr. Scholls makes some inserts for your shoes that help some. I used to get them bad when I played basketball. They are pretty cheap, about $10 I think.

 

[mytmo]

Ive got them bad as well. I can barely make it from the US border to the pharmacy in TJ with out them tightening up or cramping. I just picked some dr. souls and they worked.

 

[40butpumpin]

Mr

They suck big time, I had 'em a few years back when I used to run (jog) and couldn't get rid of them. I had to stop running. I hope you get rid of them with the inserts, I didn't try that but I'd be surprised if that's all it took to fix the problem.

 

[rugger]

ABCs

Do your ABCs with your toes. I mean spell the alphabet in the air or on the ground with your toes. Flexing and stretching at the ankle.

Another good therapy for shin splints, get a towel, lay it on the floor, put something like a phone book on it at one end, go to the other end, with barefeet pull the towel (and weighted object) to you by curling your toes.

Alternate ice and heat, walk, don't run for a couple weeks.

Yes, these sound silly, but work.

Mine were so bad I couldn't walk after running, the pain is incredible.

Rugger

 

[el jefe]

There really isn't any way to completely cure shin splints. It often recurs, especially with overuse type activities such as jogging, aerobics, and treadmills. I would recommend 15 minutes of stretching followed by 15 minutes of icing after your cardio. Also, try switching from high impact exercises like running to low impact like riding a bike. Massage, deep heat and even ultrasound will improve circulation to help heal and releive pain. If they get real bad have a doc prescribe you some NSAIM's.

 

[PYRO]

I get em really bad but it will help if you get a pair of shoes with a really high arch ( it worked for me)

 

[40butpumpin]

Mr

As a follow up to el jefe, NSAIM's are the same as NSAID's and are nonsteroidal anti-inflammatory drugs
or pain relievers such as aspirin, ibuprofen, etc.

Great info, Rugger, thanks for those exercises!

 

[gomo]

Shinsplints

The term shinsplints is a catch all phrase that refers to pain in the lower leg. Shinsplints can be anterior or posterior or can be the result of a stress fracture of the tibia (long bone of lower leg).

Symptoms :
Pain on the outside of the lower leg can be evidence of anterior shinsplints.
Posterior shinsplints produce pain in the soft tissue behind the tibia.
A stress fracture of the tibia causes tenderness of the hard bone on the inside of your lower leg.
Shinsplints can be caused by many things. Overpronation is the first and most common culprit. Overuse with poor mechanical form or shoes lacking sufficient stablization will cause them.

Treatment: A long period of rest may be required for complete healing. This is no lie.... listen up. For anterior shinsplints do strengthening exercises for your shin muscles. Generally, wear well-padded shoes with motion control features to control overpronation. Run on soft surfaces whenever possible.

If you have a stress fracture..... you are dealing with fatigue fractures in the tibia and they usually occur at the end of the bone near the ankle. They usually begin with a dull ache, progressing in intensity with time. Decreases at night and starts up again when weight bearing. The skin is usually tender, swollen and might be warm and reddish. X-rays seldom reveal anything regarding stress fractures. Bone scans can. Rest is priority.

I am concerned that what some of you may be calling shinsplints may actually be compartment syndrome. This is where the fascia surrounding the muscles is too tight, or the muscles get too large too fast...the result is an aching with activity because of constricted blood flow. Tissue death and and /or early retirement can be a result. Anything that lingers on and on must be paid attention to. See a doc if nothing we have said helps. el jefe had great ideas.

gomo

 

[gomo]

rugger's exercises

I also use rugger's exercises.
Good stuff.

gomo