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What works to prevent shin splints
- Thread starter Lao Tzu
- Start date
You called?
I work in orthotics... and often times a heavy grade compression hose will remove the discomfort and alleviate the problem. Not a "fix" per say, but it does the trick for many. Especially when associated with excercise. You would want to get 20-30 or 30-40 grade that is usually only obtainable with a RX from the doc. Cost about 45$. Knee high will work. Also go toeless... as the others will tend to cramp your toes too much. Try it and see if that helps. Sorry you cant try it for free, and may have to lose a few bucks over it, but it worth the shot, if you ask me. You are asking me arent ya?
I work in orthotics... and often times a heavy grade compression hose will remove the discomfort and alleviate the problem. Not a "fix" per say, but it does the trick for many. Especially when associated with excercise. You would want to get 20-30 or 30-40 grade that is usually only obtainable with a RX from the doc. Cost about 45$. Knee high will work. Also go toeless... as the others will tend to cramp your toes too much. Try it and see if that helps. Sorry you cant try it for free, and may have to lose a few bucks over it, but it worth the shot, if you ask me. You are asking me arent ya?
PICK3 said:
That one sucks. Not much you can do. Its the connective tissue on the bottom of your feet to the pads. Its slow to heal and you almost can never "not use them" and allow them to heal. Even bracing them up doesnt stop them from getting used and worked. Unlike other orthotics which immoblize and support... you would just have to stay off of your feet and take 'er as easy as you can when on them. Stop jogging, start biking or eleptical'ing.
What can help with almost every single injury in the world though... HOT WATER. Soak them puppies. Its helps to speed up the process by increasing the blood flow. It may cause some discomfort, but its short term. Avoid cold/ice unless you have bad swelling or really bad pain.
T
The Shadow
Guest
Using a DARD or toe raises with a weight plate on them
P
Phaded
Guest
shin splints are the worst
PWTurbofan
New member
gotmilk said:
This was the best advice given to me when I was gettin splints real bad. I'd ice my shins 3x daily, once right after running. Get those reuseable gel packs that you stick in the freezer and a couple ace bandages. Put a pack on each shin and wrap it real tight with the bandage, and keep it on for about 20 mins. Your shins should start feeling alot better in about a week.
Also, make sure you're always wearing good sneaks when running. When my splints start acting up, I know it's time for a new pair of sneakers. Remember that your sneakers will lose their cushioning long before they start to look shitty. I trade-up about every 5 months.
J
jenscats5
Guest
I also heard that, in addition to the icing, ibuprofen & good sneaks is to do certain exercises daily - "walk" on your heels x number of steps, walk on your toes for the same # of steps, do toe taps....
T
The Shadow
Guest
treat the injury as opposed to the symptoms...strengthen up those imbalances
U
UA_Iron
Guest
I take advil for most lifting related aches.
Lao Tzu
New member
TADHealth said:
I just went to Dicks sporting goods and bought some shin compressors. Something like this.
http://supports4less.com/protec/shinsupports/shinsplints-compressionwrap.htm
Will a regular MD write a prescription for what you are talking about, or does it need to be a sport physician? Wouldn't these OTC shin compression wraps work just as well as RX compression hose? I just put one on and alot of the pain I have from running on sunday is gone in the calf on that leg.
Any physician will do it. Might not even need an appointment. If you have a family doc, just stop by an tell the girls/nurses what you need at the counter, and they will give you one signed without an appt or charge most likely. Very basic and very easy.
And what you bought could/should work. And likely will.
If it causes you a problem, by restricting the upward flow of blood (youll notice the discomfort if it does)... insert a rigid- yet soft - pencil widith piece of material that runs its length. This will help it from being overly constricting. The comp hosery actually helps upward blood flow btw.
And what you bought could/should work. And likely will.
If it causes you a problem, by restricting the upward flow of blood (youll notice the discomfort if it does)... insert a rigid- yet soft - pencil widith piece of material that runs its length. This will help it from being overly constricting. The comp hosery actually helps upward blood flow btw.
rykertest said:Funny thing but in college I got them really bad when I started running stairs in the arena. I had a friend tell me to sleep with socks ties in knots over my shins. It really helped. It does the same thing as a compression sock for free.
Except for one thing. The sock will give compression while restricting and possibly preventing blood flow. The comp hosery will improve the blood flow. Its designed that way. Which can be helpfull in all healing of the lower extremities, especially helping the veinous system. Laying down (as you stated) would help alleviate some of it though.
rykertest
New member
TADHealth said:Except for one thing. The sock will give compression while restricting and possibly preventing blood flow. The comp hosery will improve the blood flow. Its designed that way. Which can be helpfull in all healing of the lower extremities, especially helping the veinous system. Laying down (as you stated) would help alleviate some of it though.
Dude it was a tight sock not a tourniquet. lol If my legs started getting blue I loosened them. It worked pretty well for me.
I don't know if this has been posted yet, but put a 25 lb or higher weight dumbell on the base of your toes and curl it upward. I do this once a week to strengthen those muscles and it should help to prevent shin splints. I was told to do them by a doctor back when I was playing college ball cause I used to get shin splints. Happy b-day to me!
mrplunkey
New member
Ice, motrin and orthotics are all very good advice.
I used to buy high-end custom orthotics for my slightly inward-facing knees (used to cause patellar tendonitis when I did explosive lifts). Then I just bought the cheapie Finish-line arch supports and I'll be damned if they didn't work just as well.
I used to buy high-end custom orthotics for my slightly inward-facing knees (used to cause patellar tendonitis when I did explosive lifts). Then I just bought the cheapie Finish-line arch supports and I'll be damned if they didn't work just as well.
T
The Shadow
Guest
yep...I said the same thing and got ignored.biteme said:I don't know if this has been posted yet, but put a 25 lb or higher weight dumbell on the base of your toes and curl it upward. I do this once a week to strengthen those muscles and it should help to prevent shin splints. I was told to do them by a doctor back when I was playing college ball cause I used to get shin splints. Happy b-day to me!
This county, in general, seems determined to treat symptoms as opposed to the sickness.
Lao Tzu
New member
I already know about exercising the anterior calf muscle though, that is why I didn't reply to it.
And because I want to take up running, I need something that'll work now so I can start a running regimin now. Exercising the anterior muscle is a good idea, but it'll probably take months if not years for it to actually have a major impact on shin splints.
And because I want to take up running, I need something that'll work now so I can start a running regimin now. Exercising the anterior muscle is a good idea, but it'll probably take months if not years for it to actually have a major impact on shin splints.
T
The Shadow
Guest
Lao Tzu said:
Not really.....a few weeks of direct work will drmatically reduce soreness
Lao Tzu
New member
The Shadow said:
Cool, thanks. I injured my calves when I tried to re-take up running on sunday, and I won't be able to run or exercise until next week so my shins can heal. But if it works that fast then I look forward to doing it. I figured it'd be 6 months or more before I saw any benefits from doing toe lifts.
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