Shin Splints?

[n0f3ai2]

I was doing some off-season "training" (I was running track to get in shape for the upcoming soccer season) and I got shin splints. I've been wondering, when do I know I don't have them anymore? I've been kind of scared to run since I got them because I've heard that they can come back. It's been about a month since I stopped running. I've been biking since I got them. Is there anything to speed up recovery process, or a way I can strengthen my shins? I've been thinking about getting insoles (recommendations?)

[LasBoston]

I can't tell you when exactly you dont have them, but the best way to get rid of them is toe tapping.

[soccer_382]

Stretching is the only method of getting rid of them from what I know

[appleCORR7]

And when you do have them, you should rest your legs, no football or you'll just make them worse. You can also tape them, but you need a physio to do that for you.

appleCORR

[gosh1976]

IS it the inside or the outside of the shin?

insoles help, ice in the beginning, tape the ankles when you start back, try heat and compression before returning to training as in right before training, plenty of stretching, ibuprofen or other anti-inflamatory helps, ice after training, really be sure to strecth every day twice a day even when not training and when just riding the bike. massage really helps. you can rap the affected area with an ace bandage for compression.

after a couple weeks you could try starting back to running. but cut everything by 50% to what you were doing before they started hurting and then gradually increase. start back on a soft level terrain.

if it's the front and outside of the shin that hurts then there are strengthening excersises you can use once they are healed up.

1. Point your toes up toward the sky. Or walk on your heals. You will feel the front of your shin tighten up – this will develop your shins and avoid Shin Splints.

2. Bucket-handle exercise - Wrap a towel around the handle of an empty water bucket. Sit on a table or other surface high enough to prevent the feet from touching the floor. Place the bucket handle over the front part of one shoe. Slowly raise the front of the foot by flexing the ankle, then slowly extend the foot by pointing the toe. Repeat 10 times, then rest for a few seconds. Do 2 more sets of 10. To increase resistance, add water to the bucket—but not so much that the exercise is painful.
3. Toe raises - Stand up. Slowly rise up on the toes, then slowly lower the heels to the floor. Repeat 10 times, then rest for 1 minute. Do 2 more sets of 10. When this exercise becomes easy, do it while holding progressively heavier weights.

4. Outward rolls - Stand up. Slowly roll the ankle out so that the inner part of the sole is raised off the floor. Slowly lower the sole back to the floor. Do 3 sets of 10.



the stretching, ice, ibuprofen, and massage really helped me. I did some of the excersises. I was able to get my right leg to stop having trouble all together. However I continued to have shin splints in the left leg and played through the pain. I am convinced it caused a subsequent relatively minor injury to my knee.

I would verify anything I say because I am in no way qualified to offer medical adivce! in fact I'm probably a terrible person to give advice as I still have pain in my knee because I haven't quit playing long enough to let it heal completely. Hell I'll probably end up tearing something seriously because I don't stay off of things long enough for them to heal completely. Maybe it's just that I need to take my own advice.

[djl304]

When you do get back into running, find softer surfaces to run on. Running on pavement can do a lot of damaged when compared to running on grass. Also, even if your shins don't hurt, continue to ice them after every workout.

[clarke_19_rangers]

Go see your doctor because he is the best person to ask.