Shin splints

[jd_uk]

Anyone know how to get rid of them?

Not sure if i've got shin splints or a stress fracture but it seems that whenever i play sport (that involves a lot of jumping), my left inner shin gets sore towards the end of the session and the next day it's painful to the touch.

If i try to ignore it and play through the pain then it just gets worse...anyone had any experience with this kind of problem? Yes, i wear the right footwear but the sport that i play does involve a lot of stress on the shins so it doesn't help much.

 

[Jon79]

get in a hottub or hot bath and then apply some ice afterwards....i used to get them pretty bad....this helps alot

 

[jd_uk]

get in a hottub or hot bath and then apply some ice afterwards....i used to get them pretty bad....this helps alot

I've tried just icing them but it only seemed to help a bit.

What kind of pain did you feel from them?....if you knocked on the shin gently would it be an intense pain?

 

[Jon79]

yes you get pain when touched....mostly it was like an ache in the shin area...i was told it is from the muscle slightly tearing on the shin bone

 

[Daisy_Girl]

Is it localized pain? If there is ONE spot that is sore, it might be a stress fracture. If it is more widespread, then it is "shin splints".

Shin splints are casued by an imbalance between the "shin muscle" (anterior tibialis) and the "calf muscles" (gastrocnemius and soleus). If you strengthen the ant tib, then the pain usually goes away.

Stress fractures need recovery time - see a doc, maybe orthopedic surgeon - and get an x ray.

To limit pain, stretch a lot before and after, take ibuprofen before sports, alternate ice/heat after.

 

[bignate73]

buy...a....rolling...pin.

roll out your anterior tib, peroneals, hell even your calves.

 

[Jon79]

Is it localized pain? If there is ONE spot that is sore, it might be a stress fracture. If it is more widespread, then it is "shin splints".

Shin splints are casued by an imbalance between the "shin muscle" (anterior tibialis) and the "calf muscles" (gastrocnemius and soleus). If you strengthen the ant tib, then the pain usually goes away.

Stress fractures need recovery time - see a doc, maybe orthopedic surgeon - and get an x ray.

To limit pain, stretch a lot before and after, take ibuprofen before sports, alternate ice/heat after.

wow thanks for the info.....yea the heat then ice thing always worked for me...i feel like an all over ache in the front of your lower legs.....it makes you just want to saw off your legs at the knee

 

[Daisy_Girl]

buy...a....rolling...pin.

roll out your anterior tib, peroneals, hell even your calves.

OOOoooo, that sounds great.

Back in the day when I was a big runner, I fought plantar fascitis a lot. I always used a golf ball to roll under my foot, in the arch and heel - ahhhh, it felt SO nice!

 

[jd_uk]

Thanks for the quick replies.

Daisy_girl...It's hard to tell how localized it is. If i knock on a certain part of the bone then i get a sharp shooting pain but i can't really tell if it's coming from the bone or the muscle/tendon right next to the bone.

I havn't done any exercise in two months (due to a lot of work recently) but even after all this time, as soon as i ran on it again i'm getting a similar pain.

 

[bignate73]

muscle imbalances, adhesions or "knots" just like you get up in your shoulders. sit on your feet to stretch, then roll em out! before and after your workouts. ice is for inflammation and pain, rolling is to fix it. it will hurt but afterwards you'll feel much better.

 

[jd_uk]

wow thanks for the info.....yea the heat then ice thing always worked for me...i feel like an all over ache in the front of your lower legs.....it makes you just want to saw off your legs at the knee

Hmmm, doesn't sound so similar to what i get. Mine is a bit more localized than that and not so much an ache as a sharpish pain in the inner shin if i put pressure on it. I didn't think it was a stress fracture as i also sometimes get it on the other leg although not so bad. Also after two months i would've thought a fracture would heal.

 

[jd_uk]

muscle imbalances, adhesions or "knots" just like you get up in your shoulders. sit on your feet to stretch, then roll em out! before and after your workouts. ice is for inflammation and pain, rolling is to fix it. it will hurt but afterwards you'll feel much better.

Sit on your feet? Roll them out? Can you explain a bit more...cheers.

 

[bignate73]

sit like you are kneeling....but point your toes. you know...sit on your feet.

roll the small muscle next to your shin out slowly with a rolling pin. when you find a knot, keep pressure on it for a few seconds til it releases, then keep rolling.

 

[Lestat]

Yo bro.

I've posted this a few times, but here ya go.

The only way to get rid of your shins splints is to REST. DO NOT RUN on them if they are sore. Swim or bike to get cardio in if you must, but do not run.

It will take anywhere from 2-3 days to 2-3 weeks for the pain to finally go away. You can ice and take anti inflamitories and they can sometimes speed the process, but the BEST thing you can do is STRETCH your calves.

After the pain finally goes away, start back running SLOWLY and SHORT distances. Gradually build up your speed, distance, and intensity. Most people get shin splints because they jump right into a hardcore running routine and over do things. Also, some people don't stretch their calves before running. Do a 400-800m warm up then stretch those calves bro.

Good luck.

 

[jd_uk]

Yo bro.

I've posted this a few times, but here ya go.

The only way to get rid of your shins splints is to REST. DO NOT RUN on them if they are sore. Swim or bike to get cardio in if you must, but do not run.

It will take anywhere from 2-3 days to 2-3 weeks for the pain to finally go away. You can ice and take anti inflamitories and they can sometimes speed the process, but the BEST thing you can do is STRETCH your calves.

After the pain finally goes away, start back running SLOWLY and SHORT distances. Gradually build up your speed, distance, and intensity. Most people get shin splints because they jump right into a hardcore running routine and over do things. Also, some people don't stretch their calves before running. Do a 400-800m warm up then stretch those calves bro.

Good luck.

K, Thanks again...will try to ease into it although that's harder than it might seem. Once i get the itch to run/play sport it's hard to stop myself.

 

[Sploothoom]

hey bro honestly run a golf ball up and down ur femer bone for like 30 minutes it hurts like a bitch but it helps

 

[wootoom]

hey bro honestly run a golf ball up and down ur femer bone for like 30 minutes it hurts like a bitch but it helps

what he said. it honeslt yworks