Shin splints

C

ChrisJG

0
An old nemesis of mine has just raised its ugly head again!! After about 15 minutes on the treadmill, my right leg develops shin splints down the front (extremely uncomfortable) to the point where I have to stop running.

Are there any excercises I could do which could help minimise the discomfort or prolong the time I can run for?

Basically, any advice regarding getting rid of them would be most greatly appreciated.
 
Im not sure I fully understand but it soulds like a simular problem To what I used to have.

It could be your tibialis anterior (muscle at the front of your lower leg.)

http://www.exrx.net/Muscles/TibialisAnterior.html

This is the muscle which lifts your foot. There is a lot of pressure on this muscle when your running as it has to work against the force of the floor when your heel lands. Keeping your foot raised so it doesnt slap the floor.

1. you can try the cross trainer to relieve the pressure.
2. weight train to make the muscle stronger
 
I came across a useful article earlier which describes shin splints in detail as well as possible causes and solutions



Probably way too much info for anyone casually browsing but, essential reading for anyone who suffers with them.
 
Simply strengthen the anterior tibialis (shin muscle) by doing reverse toe raises (opposite of calf raise). Make sur eyou stretch the calf in between sets and check the mileage on your shoes.
 
Shin splints arent actually caused by the anterior tibialis so new research has found. its actually caused by inflamation of the peristileum a sheath that covers the bone. 90% of shin splint problems can be solved by buying a correct pair of running shoes that minimizes pronation of the foot. This is according to dr Brian Gayre
 
NBS 4life said:
90% of shin splint problems can be solved by buying a correct pair of running shoes that minimizes pronation of the foot. This is according to dr Brian Gayre
Click to expand...
Yep... then theres the 10% like me who need orthodics... and still doesnt fix it... i use RICE (rest, ice, compression, elevation) 20 mins before and 20 mins after exercise, but just be carefull because if you just push through the pain like i always do, you will get stress fractures in your shins and they hurt lots and also throw your whole training plan out the window, as i said i have really bad shin splints and still run about 15 km every third day so there is a way around it i guess you just have to work it into your life :) and if they are so sore you cant run just do a spin class or somthing similar cause they are a gr8 workout :)
hope it helps
good luck
 
shin splints is caused by an overload of the muscles of the lower leg. usually the first muscles to go sore are the extensor digitorum longus, extensor hallucis longus and the postorior tibialis muscle.

when you dont have a good foot placement on the ground.. your foot takes up more shock than it can handle, thus it overloads the muscles (and that's how they get inflamation) if nothing is done to it, even the peristileum a sheath that covers the bone will get inflamation (as mentioned by somebody above)

*training the anterior tibialis muscle wont do anything. first of all. this is an overload case. thus the legs need rest first and foremost to get rid of the inflamation.

*treating it can be done as mentioned above, by the RICE method (rest, ice, compression, elevation) but i wouldnt ice it for 20 min. i'd ice it between 5 - 10 min. take a 5 minute break and then ice it once more for the same time periode. after you iced it you can also put heat on it (for as long as you want) this helps quickening the healing process.

*check out your running shoes. ask around and see what shoes obsorb shock the best. that will take some of the shock off of the muscles that take the shock. (the harder the service you run on.. the easier your chances are of getting shin splints)

*check out your running pattern... you dont want to hit the ground when your leg is in extended position.. this way the leg takes a lot of shock, which in return will overload the muscles again etc etc and so on.
 
Physio Dude said:
*treating it can be done as mentioned above, by the RICE method (rest, ice, compression, elevation) but i wouldnt ice it for 20 min. i'd ice it between 5 - 10 min. take a 5 minute break and then ice it once more for the same time periode. after you iced it you can also put heat on it (for as long as you want) this helps quickening the healing process.
Click to expand...
sorry that must have come across wrong.. the whole RICE method takes me about 20 mins ice for 15 mins alltogether no more otherwise it does nothing :)
 
Wow - thanks for the quick responses! A new pair of trainers are top of the list. I've done the 'wet test' as described on the website I linked to above and I'm not flat footed, nor do I have a high arch so, it doesn't look like I need orthodics...although, it may be that I have poor running form so, I'll get someone at the gym to take a look for me.

The temptation is to run through the pain but, I have no desire for a stress fracture.

I'll keep you posted. Thanks for all the advice.
 
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