Shin Splints

Yes and No lol, I have heard of it but what exactly is it?

There’s two types. One is when you have actual tiny fractures in your shin bone and the other one is muscle strain on the muscle in front of your shin. The latter is more common. A foam roller can work wonders for the muscle one.

Back off high impact activities, but still train to elevate your heart rate. The easiest and most simple way shin splints is that it is a breakdown of the bone faster than it is being repaired. You can think of it as the stage before a stress fracture. Give this program a try if you desire:

Basic rehabilitation program for low risk tibial stress fracture
Phase 1: Cross training: Typical duration 2 weeks
Wear long air splint continuously while standing and during cross training, but not needed for sleep
Apply ice to fracture site 2-3 times daily for 10 to 20 minutes; may repeat if swelling increases and after training sessions
Calcium 1500 mg and vitamin D 800 IU supplementation daily throughout rehabilitation
45 minutes stationary cycle daily
Heel raises, toe raises, and squats with weight every other day: 25 to 30 percent of body weight is used for three sets of 15 repetitions for each exercise
Advance to Phase 2 when patient can jog 50 steps with no pain in a long air splint
Phase 2: Initiation of weight bearing exercise: Typical duration 2 weeks
Perform all weight bearing activity in long air splint
Every other day, run 400 m/walk 400 m for eight laps (lap = 400 m) on a soft track; perform three sessions
Next, run 500 m/walk 300 m for eight laps; perform three sessions, one session every other day
Continue progression, performing three sessions at each level, as follows: run 600 m/walk 200 m; run 700 m/walk 100 m; total of eight laps for each session, one session every other day
45 minutes stationary cycle on alternate (non-running) days
Apply ice after activity as above
Perform weight exercises as described in Phase 1 on non-running days
Advance to Phase 3 when patient can complete 8 laps of 700M run/100 M walk without limp or pain
Phase 3: Initiation of protected training: Typical duration 2 weeks
Perform all weight bearing activity in long air splint
45 minutes stationary cycle on alternate days
Run 2 miles (3.2 km) every other day for three sessions
Run 2.5 miles (4 km) every other day for four sessions
Continue strength exercises as described in Phase 1 on non-running days
Apply ice after activity as above
Advance to Phase 4 if running for Phase 3 is completed without limp or pain; fracture site is non-tender; and, patient is able to hop 10 times and to jog without limp with air splint off
Phase 4: Weaning from long air splint: Typical duration 2 to 3 weeks
Begin running 2.5 miles (4 km) every other day
Run without splint on first day and with splint on second day; thereafter, alternate splint use every other day
Continue strength exercises as described in Phase 1
Advance to Phase 5 when pain free on all run days without splint
Phase 5: Progressive training: Typical duration 4 weeks
Increase run duration by five minutes after two workouts at each level; no air splint
Five runs per week during weeks 9 and 10
Six runs per week during weeks 11 and 12
When tolerating 40 continuous minutes of running without significant pain, resume normal training
Protocol guidelines
If patient has problems at any stage of rehabilitation, move back one level for an additional week and then try to advance
Continue all training for the first 12 weeks on a soft, level surface, the softer the better
Evaluate patient in the office every two weeks for evidence of healing and signs of injury until they reach phase 5
Courtesy of Karl B. Fields, MD.
Graphic 101610 Version 2.0

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I’m something of a shin splint expert; I even have holes in the fascia of both shins from not properly addressing in my youth. Now I have to do shin/calf work essentially every day.

I can almost guarantee you have calf issues, which are placing a burden on your shins. You need to smash and stretch your calves like it’s your job.

The claim of swelling worries me, how much are we talking about?

If there’s noticeable swelling, you should get peace of mind from a Dr.

quote:

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I have the solution. I warn you, this information is extremely confidential.
Stop running.

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