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re: What do I do about shin splints?
Posted on 6/26/16 at 9:02 pm to boosiebadazz
Posted on 6/26/16 at 9:02 pm to boosiebadazz
Loosen your laces
0
Posted on 6/26/16 at 9:21 pm to boosiebadazz
Had shin splints for years those things can burn in hell. Try strengthening your calves with calf raises. Worked like a charm for me. GL
Posted on 6/26/16 at 9:28 pm to boosiebadazz
Just rest mane. It's been too long since you ran and you're doing too much at once.
Posted on 6/26/16 at 10:36 pm to boosiebadazz
Ice. Lift weight suspended by belt across toes. Flex the shin muscles while sitting around. And don't run until they've healed.
Posted on 6/26/16 at 10:42 pm to boosiebadazz
I used to to get shin splints and ended up with a stress fracture. My problem was heel strikes when i ran and weak shin muscles. Try jogging a little without letting your heel hit. Not running on your toes and see if the pain goes away. Also, i took a long tube sock filled it with change and layed it over my toes. Rotate your foot in a circle while flexing your toes up and down.
A good stretch is one foot back one forward keep both feet flat on the ground and lean forward to stretch the calve and back to stretch the shin.
A good stretch is one foot back one forward keep both feet flat on the ground and lean forward to stretch the calve and back to stretch the shin.
Posted on 6/26/16 at 10:51 pm to boosiebadazz
Ice and advil
Posted on 6/27/16 at 12:06 am to boosiebadazz
a lot of people dont know, but you can stretch them. look em up on the internet, they help a ton
Posted on 6/27/16 at 12:24 am to Lester Earl
Stretching before during and after you workout
Capsaicin on the shins and compression sleeves
Probably need better basketball shoes
I have plantar fasciitis in my heels and have been doing ice baths with Epsom salt on my feet that provides relief
Capsaicin on the shins and compression sleeves
Probably need better basketball shoes
I have plantar fasciitis in my heels and have been doing ice baths with Epsom salt on my feet that provides relief
Posted on 6/27/16 at 12:25 am to Pecker
quote:
Nothing. Your genetics are not conducive to physical activity
Exactly, he is obviously not a slayer
Posted on 6/27/16 at 12:49 am to boosiebadazz
There are different kinds of shin splints, where do yours hurt?
Mine kill me on the inner sides of my shins. Had them since high school when I was playing basketball a lot. I've tried lots of different things to help. What I've found most effective is pose running technique and dry needling the posterior tibialis.
I basically never get them from running anymore. They still flare up insanely bad if I do double unders though. Haven't figured that part out yet.
If the pain is on the front of your shin that's an anterior tibialis issue, but I'm not that knowledgeable about those as I've never had that problem.
Mine kill me on the inner sides of my shins. Had them since high school when I was playing basketball a lot. I've tried lots of different things to help. What I've found most effective is pose running technique and dry needling the posterior tibialis.
I basically never get them from running anymore. They still flare up insanely bad if I do double unders though. Haven't figured that part out yet.
If the pain is on the front of your shin that's an anterior tibialis issue, but I'm not that knowledgeable about those as I've never had that problem.
Posted on 6/27/16 at 7:48 am to Raz
Physical therapy, specifically dry needling to ant. tib or post. tib depending on the area of pain is very effective. Usually knocks it out in one or two treatments.
Posted on 6/27/16 at 8:45 am to boosiebadazz
Jeebus, a lot of fail in this thread, but....
Ice (15-20 minutes) at least 3 times a day if you can.
If it hurts when you touch the shins, then no activity for a few days(except pool workouts)
Good shoes are a must!!! Asics are my go to. But if a runner or walker, then get new shoes yearly.
Walk on your heels to strengthen your muscles (after pain is gone)
Some trainers suggest a lack of hip strength and/or flexibility can contribute to shin splints. Something to consider.
Only walk for a mile a two to test pain tolerance then gradually add miles and running, but keep icing regardless.
Ice (15-20 minutes) at least 3 times a day if you can.
If it hurts when you touch the shins, then no activity for a few days(except pool workouts)
Good shoes are a must!!! Asics are my go to. But if a runner or walker, then get new shoes yearly.
Walk on your heels to strengthen your muscles (after pain is gone)
Some trainers suggest a lack of hip strength and/or flexibility can contribute to shin splints. Something to consider.
Only walk for a mile a two to test pain tolerance then gradually add miles and running, but keep icing regardless.
This post was edited on 6/27/16 at 8:48 am
Posted on 6/27/16 at 10:47 am to Taurus
1. Like others have said buy a good pair of running shoes from a running shoe store. The one I went to recorded me running on a treadmill and then analysed my step to match it perfectly with the correct shoe.
2. Warm up before your runs. Walk on a tread mill.
3. After you are warm stretch the hell out of your calves. I do three different stretches, 3 sets for 10 seconds each calf. I use one of these (below pic) right before and after my runs.
4. I wear calf compression sleeves. They look dorky but they do help some.
2. Warm up before your runs. Walk on a tread mill.
3. After you are warm stretch the hell out of your calves. I do three different stretches, 3 sets for 10 seconds each calf. I use one of these (below pic) right before and after my runs.
4. I wear calf compression sleeves. They look dorky but they do help some.
Posted on 6/27/16 at 11:10 am to boosiebadazz
quote:Shin splints are an overuse injury. The only way you can heal them is to take it easy for a while. It might take weeks. In the meantime, you can crosstrain to stay in shape. Use a bike or elliptical. Don't play basketball or whatever other sports you were playing when you got the shin splints. Anything that's high impact on your feet should be ceased until you heal.
I mostly play bball for my exercise. I struggled with them in high school when we were practicing and playing constantly. We just finished up city league playoffs where we played 4 games in a two week span and they started then (my, how the mighty have fallen).
I may just have to swim laps for cardio for awhile and let my shins rest. This sucks; I was just getting a rhythm back to my game
There's a chance that it's just the muscles on the anterior part of your calves that are sore, and not actually shin splints. If so, your recovery will be faster. But if you've had them for months, it's probably shin splints.
So yeah, lay off for a while. And when you get better, don't up the intensity of your activity so much so quickly. Ramp up in activity, and stay active so you don't get hurt again during playoffs where you have to remain very active in a short period of time. Make that a normal thing for you and your shins won't get fricked up.
This post was edited on 6/27/16 at 11:11 am
Posted on 6/27/16 at 11:13 am to supatigah
quote:This is an example of treating the symptoms without solving the problem. He needs to heal, not reduce his pain. Otherwise he's going to make it worse and end up with a stress fracture.
Stretching before during and after you workout
Capsaicin on the shins and compression sleeves
I have plantar fasciitis in my heels and have been doing ice baths with Epsom salt on my feet that provides relief
Posted on 6/27/16 at 11:17 am to PygmalionEffect
quote:This is a good post except the "no concrete" advice. I agree that he shouldn't run on concrete while he's recovering, but once he's healed, there's no reason to avoid concrete AS LONG AS he ramps up his activity slowly over time. No more 4 basketball games per week for two weeks out of the blue.
Elliptical machine.
It's not the type of injury that you can run through and it will toughen up. It will only lead to actual fractures of your shin bone.
Elliptical is low impact and does the best job of emulating the physical benefits of running.
Usually if you allow them to heal, you can avoid them going forward with a combination of mixing up your workout with low impact exercises and running more on soft surfaces like grass.
NO CONCRETE
I'm a runner, so the analogy I'll use is this: if I just started running, I might run 1 mile per day three times a week (3 miles a week). If I suddenly went from 3 miles a week to 10 miles the next week and then to 20 mile the week after that, I'd probably end up getting injured. But if I added 2-3 miles per week, going from 3 to 5, 5 to 8, 8 to 11, 11 to 15, 15 to 18, and so on, then I would probably be okay.
The same concept should be applied to any other sport, especially if it's high impact and you've had problems with shin splints before.
Concrete isn't the problem. The fact that you're doing too much with a body that hasn't had time to strengthen its connective tissues is the problem. Yes, avoiding concrete will help if you suddenly ramp up your intensity and miles, but it's the total amount of impact you're getting, not the surface you're on.
This post was edited on 6/27/16 at 11:18 am
Posted on 6/27/16 at 11:25 am to boosiebadazz
I used to get them if I'd go a long time without running and then start a routine that was too intense. 3 changes made a big difference for me:
- Getting fitted for proper shoes
- Very slow increases in running distance
- Before and after each run I sit down, extend the leg, and point my toe away so as to really extend the muscles around the anterior aspect of the tibia (shin) and and then reach for the toe as you would if doing a normal hamstring stretch.
- Getting fitted for proper shoes
- Very slow increases in running distance
- Before and after each run I sit down, extend the leg, and point my toe away so as to really extend the muscles around the anterior aspect of the tibia (shin) and and then reach for the toe as you would if doing a normal hamstring stretch.
Posted on 6/27/16 at 11:26 am to geauxtigers6492
quote:
Stop running or walking like an idoit. Fix your form and shin splints go away.
Huh? Shin splints and running form have nothing to do with each other in my experience. Exercising on uneven surfaces, and having flat feet can cause it. Other than that it's just from stress on your bones or weak legs/glutes.
Posted on 6/27/16 at 11:28 am to boosiebadazz
I got better shoes and that eventually fixed it. When it was really bad while I was running, I started wearing sleeves and they actually helped.
Posted on 6/27/16 at 11:49 am to cas4t
quote:
Shin splints and running form have nothing to do with each other in my experience.
I only had shin splints from running, I changed the way I run and I havent had them since.
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