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Old 11-08-2009, 04:54 PM   #1
Brandon Fields
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Shin Splints

I've been dealing with shin splints on and off for about a year now, I took a couple months off from running until the shin pain went away, and then tried to learn Pose form on my own. I believe I had decent form, and started running again on a beginner routine, and yet again the shin pain came back. That was 4-5 weeks ago, since then I've been doing lower leg strengthening exercises 3x/wk and working on my Pose form and I've come up with a plan to start running again.

Here's my plan:

-take more fish oil
-run in grass as much as possible (I'm running in my neighborhood)

Pre-run
-stretch
-foam roll
-light tennis ball massage
-ace wrap shins from below calf to ankle

Post-run:
-stretch
-foam roll
-deep tennis ball massage
-take Ibuprofen for inflammation
-ice for about an hour
-ace wrap shins

To address the form issue, I'm going to make a thread in the Digital Coaching section and post a video of me running.

For anyone with experience or knowledge about shin splints, does this look like a good plan? Should I wrap my shins during the run and/or while not running? Should I continue doing leg strengthening exercises, if so should I do them on running days or rest days?



One more thing, I've been told that my lower legs are curved more than normal and that may cause shin splints. Do they look it? http://img193.imageshack.us/img193/7524/54205944.jpg WFS


Thanks,
Brandon
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Old 11-08-2009, 05:29 PM   #2
Alec Sean Kellish
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Re: Shin Splints

I had shin splints several months ago when I started running Crosscountry, lucky for me my mom is a P.T.

What she did with me is she electro-stimulated it several nights a week, and iced it. I also worked more heavily on core, and where I was striking. But what made the most signfigant difference was my shoes.

I had Asics cumulus shoes, and switched to Brook GTS and the next time I ran they were gone, so check your shoes.
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Old 11-08-2009, 10:46 PM   #3
Steven Low
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Re: Shin Splints

Get minimalist shoes.. vibrams, no padding, etc.

also, wfs
http://bellsouthpwp2.net/n/a/navycfl...t%20Drills.doc
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Old 11-08-2009, 11:31 PM   #4
Brandon Fields
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Re: Shin Splints

Thanks for the replies.


Do you think the foot drills will work better than my current routine?:

calf raises - 3x5
"toe raises"* - 3x5
internal band rotations** - 2 x 10
external band rotations** - 2 x 10

the calf and toe raises are done as heavy as possible

* "toe raises" are done using this: http://www.joeskopec.com/dard/dard.htm WFS
** the band rotations are demonstrated in this video: http://www.youtube.com/watch?v=XKMy8hiuGnY WFS


BTW, I already have VFF, and they're great.

Last edited by Brandon Fields; 11-08-2009 at 11:33 PM.. Reason: btw
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Old 11-09-2009, 08:42 AM   #5
Steven Low
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Re: Shin Splints

You should do the foot drills with your current routine.

Also, do not ice for an hour. Only ~10-15 minutes.

I would strongly suggest if you can to get some ice cups and do DIRECT massage along the bone/muscle area that is hurting. That type of icing seems to help the most people.

If you are still doing a large amount of exercise that hurts you need to back off though. Recovery is achieved by not aggravating your condition further.
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Old 02-06-2010, 02:31 AM   #6
Chris Witkowski
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Re: Shin Splints

Steven,

I haven't run in about 7 weeks and have been icing and doing foot drills off and on(granted should be way more). I'm still suffering problems. I most recently found a harder type spot on my lower leg and a bump toward the rear of my leg/harder spot. I started to direct dixie cup ice it and it has since really flared up. Also during massaging, it sometimes sends pains up and down my leg like a nerve response. What is the bump? And why the nerve pain? Thanks.
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Old 02-06-2010, 07:41 PM   #7
Drew Cloutier
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Re: Shin Splints

You do know REAL shin splints involve tiny cracks in your shins right...not something involving your muscle tissues...my buddy who was on our university XC team, didn't listen to his body, trainers, doctors...and basically ended up breaking both his legs from puting to much mileage in...they didn't BREAK completely but he had stress fractures and had to be in a wheel chair a for bit then crutches. walked like an old man for a while.
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Old 02-07-2010, 08:41 AM   #8
Steven Low
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Re: Shin Splints

Quote:
Originally Posted by Chris Witkowski View Post
Steven,

I haven't run in about 7 weeks and have been icing and doing foot drills off and on(granted should be way more). I'm still suffering problems. I most recently found a harder type spot on my lower leg and a bump toward the rear of my leg/harder spot. I started to direct dixie cup ice it and it has since really flared up. Also during massaging, it sometimes sends pains up and down my leg like a nerve response. What is the bump? And why the nerve pain? Thanks.
Interesting... has your mobility improved in your calves/shins?

The tissues haven't gotten any heathier it may be time to go see a doc given that you're having problems with this..

Shouldn't be getting nerve pain + lots of calcification (or muscle knots or whatever they are) unless something is messed up pretty bad.

Sounds like it may be beyond shin splints especially since you've rested ~7 weeks.
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Old 02-08-2010, 02:13 AM   #9
Chris Witkowski
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Re: Shin Splints

Quote:
Interesting... has your mobility improved in your calves/shins?
I have been very disciplined the 4 last days. On average, 4 times per day w/ icing, massaging, and foot drills w/ stretching. Yes the mobility is improving. Calcification makes sense. That jogs my memory. I did go to my family physician because a local sports doc wanted a referral. However, the physician felt he was qualified enough to give me exercises for knee bursitis on the outer portion. At that point, I didn't know about the hard spot in the lower leg. I wasn't satisfied, but my schedule makes it hard for me to get to the doctor. I must admit, physical therapy on yourself in my opinion is tedious and I get frustrated easily so I get lazy. As mentioned in another thread, I have tenderness to the back left of my left calf also where the doc felt I had bursitis. Maybe I should try an ortho.
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Old 02-08-2010, 06:24 AM   #10
Steven Low
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Re: Shin Splints

Yeah... well, I don't think you should go to anything BUT an ortho for any orthopedic injuries.

If you're having trouble finding quality docs this may help you in your search wfs
http://www.eatmoveimprove.com/2010/0...complications/

I'd aim for someone who works with sports teams if possible.
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