Shin Splints !!!?

Question

What are some stretches to reduce pain while running even when I have splints? Taking time off is not an option as I am building mileage and I can't afford to lose 3-4 days with rest. I have had splints before but my home remedies seem to be ineffective. Any suggestions from distance runners?

Answer 1

"Shin splint" is a very generic term for what could be anything from muscle pain to stress fractures. It's true medical name is Medial Tibial Stress Syndrome. I know it well.



Having proper shoes is critical. Having a pro at a running store fit you is imperative. They will watch you run, and place you in a shoe to address your tendencies (pronate, supinate, neutral).



Staying off concrete and other hard surfaces is imperative. The extra pounding is a major contributer to the problem.



Stay flat. Uphill and downhill running probably hurts more. Like the brakes in your car, you'll really notice pain on the downhills.



Practice R.I.C.E. The ice part always helped me a lot. I also used ibuprofen.



If you are cautious, you can keep training. Make sure you have the best shoes, and or see an orthopedist. The shoes make all the difference in the world. Don't wait to find this out...



I put a link to a decent site that talks about shin splints.



Good luck!

Answer 2

This sounds crazy but it worked for me. After doing my runs and during the warm downs I would run backwards on my heels. The stride would only be about 2-3 feet but it would pressure back on to the shins from the opposite direction.



The R.I.C.E. thing earlier is one approach but here is a better one if training is an issue. The Ice and heat method is the best.

Heat with a heating pad for about 5 minutes then icefor 5 minutes heat for 5 then ice for 5 heat for 5 then ice for 5. This process allows the new blood to come into the injured area. The ice then sets it there. the heat brings in fresh blood then the ice sets it. Start with heat end with ice. Injuries repair quicker with fresh blood.



As for the REST, I fully understand had a string of over 400 days going and had a really bad ankle twist. Find a pool and swim, use a bike with toe clips, anything to keep the cardio up.



I have also found that cross training if done right will keep the effects of running up with less stress on the legs.

Best of luck! Coach

Answer 3

Wear good shoes, avoid running on concrete and asphalt, stretch your calves. I had the same problem eariler this year, everytime I ran I developed shin splits, but it would go away after I got loose. All my runs start on asphalt for 1/2 mile then I go to trail running. I found there was less punding on the trail and the pain would go away quickly, but if I continued on pavement it would stay much longer. I was running twice a week at the time. I then increased to three times a week ,did a long run on the weekend and the problem eventually went away. If you have pain, always stop and stretch out your shin by bending your knee and bring your foot up towards your butt and pull on your toes. After running, always do a good stretch and do very light stretching prior to running.

Answer 4

I would suggest new shoes if you haven't already bought some and get off the pavement. Try running on grass/trails or a track for a while. The softer surface will reduce impact and help you heal. If nothing seems to work you just may have to reduce your mileage and take some time off. Look at it from this standpoint. A little bit of time off now beats a long time off later.

Answer 5

Ooo. I used to hate those. Right after you run, stretch. then, put ice on the sore muscles for 15-20 minutes. ice baths can help as well. Also, take a break from the sidewalks and run on trails, spongy tracks, or grass. Make sure your shoes have good stability (if you have ran in the same shoes for a few months now, it's time to get a new pair). Good luck , and happy running!



For stretching, go on your bottom stair, and have one foot on the stair and just your toe touching the other, and push down on your toe.

Answer 6

Merrily is the only correct answer for shin splint correction.



They are the result of muscle stregnth inbalance and her lift will correct the problem.



An Olympic sprinter cured mine and here's what I did similar to Merrily's answer. If you are at a desk slide your feet under a part of it that will enable you to lift the desk's weight with your toes. You may not be able to lift it but the contraction, drawing your toes toward your face will streghthen the muscles on the front of the shin and rid you of the pain.

I had horrible, debilitating, shin splints and this method corrected the muscle inbalance and I've been pain free from shin splints for the last twenty three years!

Answer 7

Wall lean stretches will help. Also agree, try different shoes. Go to a RUNNING store (not a Foot Locker type) and get fitted. Focus on arch support. Finally GET THE H-E-DOUBLE HOCKEY STICKS OFF THE CONCRETE. If you are running in the street and it is a concrete surface, get off. It is brutal on your joints. Even asphalt is better. A highschool track is good but a Tartan track surface is best. Concentrate on lower leg strengthening exercises.

Good luck!

Answer 8

i have shin splints right now from cross country and i wear a knee brace that reduces the rubbing of the bone on each side of the splint by i dont think there is any stretche dthat reduces pain....use biofreeze and ice it for 10 minutes after each run to help heal it and use arch supports, thats what my doctor told me to do.



hope your splints heal!! i know they hurt!!

Answer 9

There's lots of different info on the web but what helped me and also seems to be helping my daughter is to get a light weight <5 lbs and place it on top of your foot, lift your foot so you are using your shin muscles to raise the weight. do it as many times as you can and switch to the other side(repeat as many times as you can), try doing it for a week or so and see what happens.



Also try an ice massage to your shins when they hurt.



This is assuming you don't have anything major happening.



Good luck!

Answer 10

i was a runner also for 3 years.. i remeber it felt good to roll my foot in circles in your mean time.. try not to use your legs as much as possible. take a hot bath... releases and relaxes the muscles... that might help the splints. good luck

Answer 11

Let it rest for a while otherwise it will get worse.

Do some byciling instead.

Shin splits are mostly caused by not warming up. Always do a proper warming up before u start sporting.

Answer 12

My daughter is on the cross country team, softball team, and a general athletic addict.

Quality shoes, replaced often is the answer for her.

Answer 13

wear good shoes and relax like hot water run on grass.