Medical help: Shin Splints!!

Chinpo

Chinpo

Joined
Aug 25, 2007
Messages
1,137
Hi all,

I've been getting into shape recently in preparation for spring hiking season. I've been doing various exercises, including jogging.
I'd been running 2-3 times a week for about 3 months with no problems, when a month ago I developed pain in my shins. After research on the interwebs, I discovered that it is (99% sure without seeing a doctor) shin splints and that there appears to be no real medical treatment for it (Why I didn't bother to see a doctor). The advice I could glean was rest your legs until the pain subsides, warm up before and ice after running.

So I took a month off from running and it got better. I jogged again the other night, and the pain is back (Although not as intense).

I run on the sidewalk and asphalt (I have no choice, I live in the city and nowhere near a park).
I do approximately 5km in around 25-30 minutes.
I wear Adidas Formotion running shoes that have about 100km+ on them and still look new, gel insoles and padded socks.
I cycle home from work and then immediately warm up for about 5-10 minutes then run.
I ice my shins after running and elevate them.
I'm 36 and perhaps 3-4kg overweight.

Has anyone suffered from the same problem? Did it go away? What did you do? Does anyone have any other ideas on how to alleviate this problem?

Thanks for reading this and for any ideas you give me.
 
Chinpo said:
Does anyone have any other ideas on how to alleviate this problem?

Thanks for reading this and for any ideas you give me.
Click to expand...


Stop running.:D But seriously, stop running. From what I've read, and what I started doing, is take a small day pack and load it up with 10-20 pounds, and walk with that. If it is the pack you will be using will hiking, it will allow you to tweak your adjustment straps.
 
If you're trying to get in shape for hiking, hike more, run less. As BushcraftBrainTrust says, get your hiking pack together, and work out with that. If you need more exercise than a regular walk, climb a few flights of stairs as part of your routine. Whenever I had any kind of leg problems, bicycling always helped.
 
Thanks for the link Dr. Bill. I was under the impression that there was no real treatment, so I didn't go to the doctor. Other runners that I know and what information I got from the net recommended that I just rest a few weeks and warm up and ice after running properly. I'll make an appointment with a doctor for this week.

I forgot to mention that I'd also been jogging in preparation for the Sendai Marathon in September, that I was hoping to do with my wife, as well as for spring hiking and camping.

I hadn't thought of just loading my pack and walking around my city. Now that it's been mentioned, it seems such an obvious idea. Thanks BBT and Esav.
 
Anyone who has been in the Military has undoubtable had shin splints at one time or another. The usual reason is old shoes, running shoes with over 100km on them are ready for retirement. Even if they look new the soles are worn out and have lost their ability to absorb shock.

Three suggestions ( one of which you already have been given) walk don't run. Even with walking take notice of how you place your feet, don't drive your heals into the ground, try to land your foot a little flatter you'll be surprised how much difference this will make and at how difficult and awkward it feels at first.

2 buy new shoes at least every 6 months, even if they still look new. Gel inserts are nice but not nearly as effective as good soles on the shoes. I've never had addidas so I can't comment on them but New Balance shoes are what the Marine Corps issues and are the only running shoes I've had any luck with.

3 bycicle instead of running. Completely non impact ( unless you're bike riding skills are as advanced as mine, then it's only non impact for about 10 minute stretches). One good thing about a bike is ( if you get one with gears) you can ride at the highest gear to get used to it then move down the gears to make it a harder workout.

Rmember shin splints are from the impact of your heals hitting the ground over and over so anything you can do to reduce that impact will reduce the shin splints... and once you get them they don't really go away. It's like a sprain, each repitition comes with less effort.

David
 
look up stretches for the tibialis anterior muscles this is the group of muscles which surround the "shin" in the front of the lug it is the overtightening of this muscles which is the most common cause of shin splints one stretch is to adopt a seated posture which is call zazen in the martial arts.. but any good fitness website should have stretches for this part of the body
 
The Runners Guide says that running shoes are good for 300-500 miles of use, so I figured mine (With a modest around +100km) were still fine. I'll look into it some more.
Which model of NB runners do the Marines usually wear? If I can get a pair here in Japan, I'll give them a look. Maybe it's partly my choice of runners. Thanks for the help Echo4v.

RR, I've been trying some of those types of stretches after the problem started. I read that the muscle tears away from the shin and that several different stretches and exercises helped. I'll keep looking for any variants that might work better. Thanks for the advice.
 
I had shin splints every bloody time I ran in the Marine Corps; it gets better as your endurance increases, but mostly you learn to tune it out. But I have to agree with a previous post on stopping running altogether. You can get just as good a cardio/endurance workout hikin' with a pack; running is HELL on your knees & back. Take it from someone who knows :).
 
Definitely don't be afraid to spend some money on good shoes. I walked about 1.5 miles in the rain yesterday, on local country roads, in an old worn out pair of shoes that aren't even good enough for cutting grass. My feet are wide from my size, and tend to blow out my shoes. I need to stop buying sharp things and boom sticks, and get a good pair of hiking/walking/work shoes.

As for shin splints, I have them, and they are barely noticeable some times, and come back with a vengeance others. I just pound Motrin, and put some Icy Hot (I think that's the stuff) on my knees and shins. Anyone that has met me on here knows that I probably won't be out jogging ;), but I got a lotta weight to throw around when walking. If mine flare up, and thankfully they don't often, it is always when I am walking down hill.
 
Chinpo said:
The Runners Guide says that running shoes are good for 300-500 miles of use, so I figured mine (With a modest around +100km) were still fine. I'll look into it some more.
Which model of NB runners do the Marines usually wear? If I can get a pair here in Japan, I'll give them a look. Maybe it's partly my choice of runners. Thanks for the help Echo4v.

RR, I've been trying some of those types of stretches after the problem started. I read that the muscle tears away from the shin and that several different stretches and exercises helped. I'll keep looking for any variants that might work better. Thanks for the advice.
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I think the ones I was issued in boot camp are 490 ( or some thing close to that) but the best thing to do with NB is go to the store and have them measure you for them. The numbers actually mean something and have to do with width of foot and height of arch.

david
 
Swim instead of running if able (pool etc).
- no impact
- well rounded - works the whole body
- trains another good survival skill that most people are poor at


to be honest I have never understood running to get in shape as opposed to swimming. There are just so many possible complications, injuries etc.
 
klammer said:
Swim instead of running if able (pool etc).
- no impact
- well rounded - works the whole body
- trains another good survival skill that most people are poor at


to be honest I have never understood running to get in shape as opposed to swimming. There are just so many possible complications, injuries etc.
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The first is a good point. However, the second is entirely unrelated. Everyone knows how to run, not everyone knows how to swim.

My wife likes to watch the "Amazing Race" on TV. They had a swimming challenge which was to swim 4 lengths of a 50 meter pool. The 4 remaining teams are all fit to very fit. To watch them swim the pool you would think that they were swimming the english channel- at least the ones that COULD swim.

One member from each team successfully ran something like 1.5 miles in 30F weather in their underwear with respectable times.
 
Overpronation is a common cause of shin splints, it gave me some trouble years ago. Your shoes plus the gel insoles plus the padded socks may actually be contributing to the problem. You may do better with a stiffer shoe that helps control the motion of your foot.

If you decide to keep running (as I have all these years, despite the naysayers) I'd recommend New Balance as well, and go for a shoe that's rated for "motion control". They'll help control the motion of your foot and prevent at least some of the overpronation. Don't put any additional insoles in them. After you get your new shoes start back running slow and do limited distance. Build up the distance slow and stop if it starts to hurt again. Soft tissue injuries take forever to heal, be patient. Good luck.
 
I've spent quite a number of years running track and battling shin splints. I still get them when I jog on hard surfaces.

The ONLY thing I've found to help is time and ice. They get so bad sometimes that I can't even crouch down and get back up. I stretch them a lot and also try and stay off of hardened surfaces when I'm working out.
 
I had shin splints back in college. Ice, stretching, & reducing impact worked for me.

I also used to strengthen/stretch the anterior tibial muscles by doing this: sit in a chair & take your shoes & socks off. Then lay out a towel or a sheet of newspaper, and put your feet on it. Draw it towards you by keeping your feet in place, but crinkling it with your toes... kind of like how you would gather up christmas present paper with your hand. It's sort of goofy, but I used to do this every day when I was hurting. It helped me.
 
Oh yeah - For the times when I worked out when I had shin splints I had a splint sleave which was basically a neoprene compression sleave that fits over your lower leg. It worked pretty well for when you absolutely need to get things done and need to muscle through the pain.
 
chopchop said:
I had shin splints back in college. Ice, stretching, & reducing impact worked for me.

I also used to strengthen/stretch the anterior tibial muscles by doing this: sit in a chair & take your shoes & socks off. Then lay out a towel or a sheet of newspaper, and put your feet on it. Draw it towards you by keeping your feet in place, but crinkling it with your toes... kind of like how you would gather up christmas present paper with your hand. It's sort of goofy, but I used to do this every day when I was hurting. It helped me.
Click to expand...

This sounds like the cure for jet lag in the beginning of Die Hard:D I'll give it a try.

It's good to hear that I'm not the only one that gets them (Although not good for you guys that suffer) and that many of you have just battled through. It's the first time for me, so I was pretty unsure what to do.

I'd love to switch to swimming, but joining a gym in Japan costs over $100 a month and they are really the only places with pools. I liked the convenience of running because I could do it in 30 minutes near my home any time with little gear and cost.

It looks like I have a a lot of new training ideas to try out and some exercises that might alleviate it. Thanks again guys.
 
my recommendation, get two 5 gallon buckets dump a bag of ice in each then fill with cold water.
insert legs, wait till NUMB then remove legs and towel dry, repeat process as needed.

I personally think walking is better than running or jogging, especially on asphalt or concrete.
 
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