Shin Splints

[jmcrawf1]

I recently started running. About a week ago I pushed myself hard on a run and developed a nasty case of shin splints. (Inner calf/shin bone pain). I decided to take a week off and ice them everyday because I freaked myself out and didn't want to cause permanant damage.

I went out today and got about a half mile into my run and they came back. Hurt so bad I had to stop running and walk back.

What do you guys recommend I do?

I found out I had mild pronation. (My feet point outwards a little) so I got running shoes with pronation correction.

Anything else?

 

[rooster]

You just have to wait till the heal, or push through it. I got shin splints so bad one time I wanted to have people carry me, only think was I was backbacking and had a two day hike back to base camp. Every step made me want to cry. Anyway, only time can heal.

 

[flamatrix99]

When I was in high school I got them and wrapped my shins with ace badges.

 

[gonepecan]

I would get them jump roping on the brick courtyard. They would last for weeks. Just need some time to heal I guess.

 

[Tulse Luper]

It's the devil climbing your tibia. You need to exorcise your shins.

 

[JLouv]

quit running is a great way to start stopping the pain....

Try biking or a stairmaster instead. Speaking from experience, your bones will thank you for it.

 

[tunatuk]

You need more potassium. Eat some bananas, it will help. Rest them up for a few weeks. Make sure you have properly fitted shoes on. Try to run on tracks only, not on concrete. Wrap them in ace bandages, then ice them down after you cool down.

 

[bearfutedninja]

i say switch to biking

 

[Speedlace]

What do you guys recommend I do?

I found out I had mild pronation. (My feet point outwards a little) so I got running shoes with pronation correction.

Can you get a video of your running?

Shoes will not correct improper running/jogging technique.

Anything else?

Extensive stretching after your run.

 

[spanky]

i say switch to biking

or knitting

 

[rrc60]

Come with me to the gym.

Dad

 

[jmcrawf1]

or knitting

Come with me to the gym.

Dad

 

[Dave328]

You say you just started running, why? Was somebody chasing you? A stranger with some candy trying to get into your "bad touch" area? I'm confused.

 

[Jeepers304]

warm them up with some type of exercise , one that worked for me was writing the abc's with my big toe(suggested from a friend who does tri's), sounds dumb but worked and it was something i had to just push through i also did it as an after run stretch shoes can only help so much

 

[fastmover]

Ice, Rest, Anti-Inflammatory.

in the mean time go to a running shoe store and have them check out your gait, stride, foot fall and recommend shoes.

then once the pain is 100% gone on palpation and toe raises.

strength and stretch.

when you return return slow...no more than a 10% increase in distance or intensity in a week..and STRETCH your calves before and after. May even ice after every run no matter what, ice is cheap and effective.

 

[jmcrawf1]

Where would one of these running shoes stores be in southeast la?

 

[topgunz1]

new shoes helped me when I was in the academy, rest wasn't an option. Varsity Sports in baton rouge took care of me.

 

[fastmover]

Where would one of these running shoes stores be in southeast la?

Phidippides in N.O
Varsity Sports in B.R.
Tri-running in Laffy

 

[Jeepers304]

+100000 on tri running they are great

 

[Hitman]

I recently started running. About a week ago I pushed myself hard on a run and developed a nasty case of shin splints. (Inner calf/shin bone pain). I decided to take a week off and ice them everyday because I freaked myself out and didn't want to cause permanant damage.

I went out today and got about a half mile into my run and they came back. Hurt so bad I had to stop running and walk back.

What do you guys recommend I do?

I found out I had mild pronation. (My feet point outwards a little) so I got running shoes with pronation correction.

Anything else?

I poked a few Physical therapist in the last week b/c Shin Splints are widely known to occur but how to rid yourself of them isn't.

The latest seems to show that working on the calf muscles will help alleviate Shin Splints.

Calf Raises Excersies w/ Dumbbells;
15 toes out
15 toes straight
15 toes inward
(Do the last 5 fast like a burnout)



Anyway here is one of the responses I got about your condition;

Toe raises!
From what my physio friends have said, shin splints are most likely the caused by an imbalance in strength between calf muscles and your tibialis muscle (the one that runs down the front of your shin). They say that building that tibialis up with help. One of them described the toe raise exercise as: While you are sitting at your desk, start with your feet flat on the floor, then lift your toes as far up to your shin as you can whit your heel still on the floor and hold for a few seconds. Repeat that 10 times. He recommended it because it was easy for most of his clients to do at work.

Also, I'd imagine that if your buddy knows he pronates, then he probably heel strikes when he runs. If he corrects his running form, he will probably start to avoid getting them all together.

Keep in mind this is to prevent, not to currently HEAL what you already have.