Shin Splints

I've had these for about 2-3 weeks now and I'm not sure if they're supposed to last that long. Basically did 4 or 5 days of running in a 7 day spread and had the pain since the first day of running. Each day I ran it got worse and worse - to the point where it hurt to walk.

I've iced them up here and there and the pain has definately gone down, but if I put noticeable force on them or any kind of strain they start to bother me.

Any suggestions?

compression. wrap them up and ice them every so often, keep your legs elevated when youre in bed and such. also, if something is sore or hurting, you probably shouldnt constantly work it :P

its a myth!

btyw 3 Gs justposted.


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I used to get em when i jumped rope but after awhile i think i killed all the feeling in my shins and havent got them since:P

compression. wrap them up and ice them every so often, keep your legs elevated when youre in bed and such. also, if something is sore or hurting, you probably shouldnt constantly work it :P

Well its not that I'm purposely working them ;). When you say wrap them up, like ace bandage at night? My days off? Can you elaborate a little more, thanks!

Sit down with your legs stretched out on the ground and have someone else push down on your feet. It'll ease the pain. I used to get them too while running because of poor running form. Icing them and stretching them after you run helps, but if you learn to land gently on the ball of your foot instead of hard on your toes or heels then they should go away. The first few times you run using proper form your ankle muscles will be sore because they're not used to stabilizing your body the way you're running currently but after awhile they'll grow stronger.

Ideally when you run you shouldn't hear your feet hitting the ground, but I wore heavy, heavily padded sneakers that bounced too hard while running and suffered many a night with sore shins until I learned proper form. Getting thinner running shoes may help as you'll be able to feel you'll have a closer feel of how your foot hits the ground. If you wear sneakers that have those "spring" air cushion things that could exacerbate the problem as they're often too stiff.

I've had these for about 2-3 weeks now and I'm not sure if they're supposed to last that long. Basically did 4 or 5 days of running in a 7 day spread and had the pain since the first day of running. Each day I ran it got worse and worse - to the point where it hurt to walk.

I've iced them up here and there and the pain has definately gone down, but if I put noticeable force on them or any kind of strain they start to bother me.

Any suggestions?

I had the same problem from running 5+ miles non-stop.

I never found a cure for this, but I replaced it with swimming and Ive burned more fat without the bad side effects of high impact training.

I posted about these a while back because I changed my running from a 2m to a 6m and I lost form later in the run.

People here told me to look up 'pose running' and while I'm not sure I'm doing it correctly, the new way that I run (landing light on your ball of foot and kicking up to your butt as soon as you touch) has kept me free of lower leg pain.

also what shoes do you have, how old are they?

you generally need to rest until the go away or they'll be a cronic problem.

generally shoes are a big culprit

i thought it had something to do with wearing shoes that didnt fit your foot well( high arch, low arch shoes). Get the feet wet and walk on concrete and then get the shoes to match(outside or inside step). am i right or... ?

While everyone is telling how to stop them, here's what I do when I get them:

Sit on a high stool/counter/whatever to have your feet dangle, then with one foot, stretch out your leg about 45 deg incline. Then with your toe pointed, trace the alphabet in the air A-Z. Switch to the other foot, and repeat whenever it gets bad.

When I get them, I stretch in the morning and do the A-Z, then when I get home from work I do the same thing. Usually helps me, so I hope it offers you some help :)

I had the wrist equivalent when I used to do heavy curls back in the day, sucks man, good luck.

I had the wrist equivalent when I used to do heavy curls back in the day, sucks man, good luck.

what is coinsidred heavy curls? lbs? how much

Well I've said it before. Shin splints are a pretty generalized pain that doesn't point to anything specific. Where is the pain at specifically?

Certain places indicate a stress fracture or other problems.

From Webmd

Shin Splints (Medial Tibial Stress Syndrome)
Many athletes get shin splints at one time or another. Whether you jog daily or just had to sprint to catch a bus one day, you may have shin splints when you feel throbbing and aching in your shins. While they often heal on their own, severe shin splints can ruin your game.

Shin splints aren’t really a single medical condition. Instead, they’re just a symptom of an underlying problem. They might be caused by:

Irritated and swollen muscles, often caused by overuse.
Stress fractures, which are tiny, hairline breaks in the lower leg bones.
Overpronation or ''flat feet" -- when the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons.
Shin splints are very common. They’re the cause of 13% of all running injuries. Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt. Shin splints are also common in dancers.

What Do Shin Splints Feel Like?
Shin splints cause dull, aching pain in the front of the lower leg. Some people feel it only during exercise; others, when they’ve stopped exercising. Sometimes, the pain is constant.

Depending on the exact cause, the pain may be located along the side of the shinbone or in the muscles. The area may be painful to the touch. Swollen muscles can sometimes irritate the nerves in the feet, causing them to feel weak or numb.

To diagnose shin splints, your doctor will give you a thorough physical exam. He or she may want to see you run to look for problems. You may also need X-rays or bone scans to look for fractures. Other tests are sometimes necessary.

What’s the Treatment for Shin Splints?
Although shin splints may be caused by different problems, treatment is usually the same: Rest your body so the underlying issue heals. Here are some other things to try:

Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain is gone.
Anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil, Aleve, or Motrin, will help with pain and swelling. However, these drugs can have side effects, like an increased risk of bleeding and ulcers. They should be used only occasionally unless your doctor specifically says otherwise.
Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.
Range of motion exercises, if your doctor recommends them.
Physical therapy to strengthen the muscles in your shins.
In rare cases, surgery is needed for severe stress fractures and other problems that can cause shin splints.

When Will I Feel Better?
There’s no way to say exactly when your shin splints will go away. It depends on what’s causing them. People also heal at different rates.

The most important thing is not to rush back into your sport. If you start exercising before you’re healed, you hurt yourself permanently.

While you heal, you could take up a new activity that won’t aggravate your shin splints. For instance, runners might try swimming.

Your leg is fully healed when:

Your injured leg is as flexible as your other leg.
Your injured leg feels as strong as your other leg.
Your can jog, sprint and jump without pain.


How Can I Prevent Shin Splints?
To prevent shin splints, you should

Always wear shoes with good support and padding.
Warm up before working out, making sure to stretch the muscles in your legs.
Stop working out as soon as you feel pain in your shins.
Don’t run or play on hard surfaces like concrete.


WebMD Medical Reference
SOURCES: American Academy of Orthopaedic Surgeons web site: ''Shin Splints.'' Davis, M.F., et al. Expert Guide to Sports Medicine, American College of Physicians Press, 2005.Rouzier, P. The Sports Medicine Patient Advisor, second edition, SportsMed Press, 2004.

eliptical or bike until they stop hurting

Last year about this time I had shin splints just like you are describing.

I love running outside but have had a hard time sticking with it because i used to live in Michigan. I was going for two months strong and I had extended the distance I ran everyday to three miles. Instead of running harder, I ran longer. I tried to shorten the distance after my shin splints had started but they would never heal.

Instead I read about a cardio threshold program used in Body For Life. I could go into detail about it but basically it helps to make you consistantly run harder and not longer. I started out on a bike but now use a treadmill. Never had shin splints since, and I am always very tired after my cardio when I wasn't so much before.