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by jyrbian2 on September 15th, 2003

jyrbian2

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How do I avoid or get rid of shin splints?

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  • by Sigma6 on October 3rd, 2003

    Sigma6

    ------------ START ---------
    Shin splints (Harry Y Xu hyx1@cunixa.cc.columbia.edu)
    (Doug Poirier os2user@dougp.austin.ibm.com)
    (Rodney Sanders rdsand@ccmail.monsanto.com)

    Excerpts from _The SportsMedicine Book_ by Gabe Mirkin, MD. and Marshall Hoffman:

    ``Shin splints is....condition that can result from muscle imbalance. They are characterized by generalized pain in front of the lower leg and are particularly common in runners and running backs.... The most common cause is a muscle imbalance where the calf muscles--which pull the forefoot down--overpower the shin muscles--which pull the forefoot up. As the athlete continues to train, the calf muscle usually becomes proportionately much stronger than the shin muscles.

    The treatment for shin splints is to strengthen the weaker muscles (shins) and stretch the stronger muscles (calves).

    To strengthen the shins, run up stairs. To stretch the calves,...(do stretching exercises for the calves, et. the wall push-ups)'' *end of excerpts.

    _________________________________________

    In my experience, I have found that stretching is the real key to avoiding shin-splints. I believe there's a book with stretches by Bob Anderson that you may want to check. Also, back issues of running magazines sometimes have helpful information. Basically, I do the standard "lean on the wall stretch" and a stretch by standing flat-footed on one leg and bending at the knee to stretch the achilles. I then top these off with a few toe raises (no weights!) before I head out to run... If you're having trouble, I'd recommend stretching 2-3 times a day until you get over the problem. Start slowly!

    Also, you probably should avoid hills and extremely hard surfaces until the situation improves. I've known several people who've had shin splints and gotten over them by stretching. (Of course, you should be careful in case the shin splints are the result of a more severe problem...)

    ------------------------

    Help with shin splints.

    1. Try picking up marbles with your toes and holding onto them for a few seconds.

    1A. While recovering from shin splints, it may help to use a wedge in the heel of your shoes. By raising the heel, you are reducing the pull on the muscles and tendons on the front.

    2. Stand on the stairs with your heels out over the edge. Lower your heels as far as they will go without undue discomfort, and hold for 15 seconds. Slowly raise yourself up on your toes. Repeat 5 million times. (Sherwood Botsford sherwood@space.ualberta.ca)

    3. If you can, rig something with either surgical tubing or a large rubberband. For example: put the tubing around one of the back legs of your desk in some sort of a loop. Reach under the tubing with your toes, with your heel as a pivot pull the tubing toward you. This will work the muscle in the front of the shins. Repeat 6 million times. It's easier than the stair exercise

    4. Run on different terrain, preferably grass. It'll absorb the shock.

    5. This normally affects knees, but it might affect shins. Don't run on the same side of the road all of the time. It is sloped left or right to let the water run off. Running on the same slope for long periods of time will cause adverse effects to the ankles, shins...etc.... If you are running on a track, alternate your direction of travel, as the lean when you are going around the corners is at least as bad as the crown slope of a road. This is especially true of small indoor tracks.

    6. For strengthening the front muscles: Make a training weight by tying a strip of cloth to a pop bottle. Sit on the kitchen counter top, hang the bottle from your toes, and raise it up and down by flexing your ankle. The weight can be adjusted by adding water or sand to the bottle. (Sherwood Botsford sherwood@space.ualberta.ca)

    7. Scatter a few chunks of 2x4 around the house where you tend to stand, say kitchen and bathroom. Now every time you are at the stove or at the bathroom (in front of either fixture) stand on the 2x4 and rest your heels on the floor. One in front of the TV and used during every commercial will either stretch you, or stop you from watching TV. (Sherwood Botsford sherwood@space.ualberta.ca)

    ----------------------------END--------------------------------------

    Also from David Will <david.will@ColumbiaSC.NCR.COM>

    Shin splints - Usually refers to damage of the connective tissue on the front of the lower leg (tibialis anterior).

    Shin splints usually are caused by putting weight/stress/shock on the ball of the foot. Causes include poor shoes (not much shock absorption), changes in surface, lack of stretching before and after exercise, rapid increase in intensity and duration. When walking or running make an effort to do this heel to toe. Heel comes down first, then let the toe come down. On the steps, you are probably flat footed.

    Basically do dorsal flexion (toe raises w/heel flat on ground). This can be done sitting or standing with or without weight on the top of your foot. This will strengthen the muscle. To stretch this muscle you need to do plantar flexion (point your toes). This should be done before and after the exercise. I sometimes stand with my heel on a step, and point my toes down as far as I can.

    There is another disorder called Anterior Compartment Syndrome. This is severe persistent pain in the shin area caused by build up of pressure in the connective tissue and fascia. This is probably what you've heard referred to as shin splints. I don't know of any exercise that makes shin splints heal faster (but maybe there is). I think they just get better with time.

    --David

    From the rec.running faq.

    Comments

    • Wow, wished i would i looked at this a few months ago, i had shin splints this entire cross country season! I had it last year as well towards the end of the season. I rested for the rest of the year and the summer. I started to run again on our first practice then i had them. I was the only person this year and last year to have shin splints!

      Soccer_Fever

      by Soccer_Fever on December 10th, 2006

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