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re: anyway to help alleviate shin splints?
Posted on 12/28/15 at 1:40 pm to Pedro
Posted on 12/28/15 at 1:40 pm to Pedro
fill small plastic dixie cups with water, put them in freezer. When frozen, take them out and ice massage the area of the shins that are in pain.
Also, walk on an elevated treadmill to strengthen the tibialis anterior muscles (muscles on the front side of your lower leg) to help with having less shin splints in the future.
Also, walk on an elevated treadmill to strengthen the tibialis anterior muscles (muscles on the front side of your lower leg) to help with having less shin splints in the future.
0
Posted on 12/28/15 at 1:41 pm to Pedro
Are you running for ULM? if so go to the training room and ask for an X arch support tape job, get them to put you on a pre and post stretching program, ask if they do any ASTYM or Graston type treatments
Posted on 12/28/15 at 1:49 pm to Pedro
Stretching your shin muscles. Lay on your back and have someone push down on your extended feet/toes. Do this before you run as well as after and intervals during the day when you can.
Ice/heat contrasts also help.
Ice/heat contrasts also help.
This post was edited on 12/28/15 at 1:50 pm
Posted on 12/28/15 at 1:50 pm to Pedro
I don't run on pavement or concrete
Posted on 12/28/15 at 2:00 pm to Pedro
Best advice I ever received and helped to get rid of shin splints - walk around on your heels as much as possible. Seriously...it works.
Posted on 12/28/15 at 2:02 pm to Minnesota Tiger
quote:
Lay a towel on floor in front of you. Pull the towel under your feet with your toes, one scrinch at a time.
This sounds like plantar fasciitis treatment ... works with shin splints too?
Posted on 12/28/15 at 2:07 pm to yellowfin
quote:hats what i think part of the problem is for me as well. when im in monroe we have enough different trails and back roads and what not to run hat we dont run pavement much. dont really have that option in st mary parish.
I don't run on pavement or concrete
Posted on 12/28/15 at 2:07 pm to Pedro
quote:
went on a long run yesterday and had to cut it short a few miles in due to shin splints. frickers have been buggin me ever sense. i saw stretching your calves can help out. does anyone know of anything else?
New shoes. I used to get them in a bad, bad way and switched to different shoes and all is cured. Get fitted at a local running store.
Posted on 12/28/15 at 2:10 pm to Pedro
Look up how to apply KT Tape for Shin Splints and try that.
Basketball players play entire seasons like that.
Basketball players play entire seasons like that.
Posted on 12/28/15 at 2:10 pm to Pedro
over/under pronation...can be fixed with correct shoes...either motion control or high arch depending on which one you are...some places have a machine you can put your feet on and it will tell you what you need....your welcome
Posted on 12/28/15 at 2:14 pm to SthGADawg
Get them vibram five fingers. You will have to run with a natural strike because there is no cushion for those heel strikes. Plus you build up your natural support muscles in the foot. I had nerve damage in my foot and lost a bunch of muscle in the foot and ankle. Running in vibrams (or barefoot) brought that muscle back when other shoes would not.
Posted on 12/28/15 at 2:18 pm to Pedro
Posted on 12/28/15 at 2:20 pm to Pedro
run on grass
/thread
/thread
Posted on 12/28/15 at 2:25 pm to TheAlmightySmash
Rest is the best thing. Shoes and off pavement are helpful as well. Only way I could get rid was to just stop.
You run cross country? My kids run high school cross country and the coach has them stretch for 45 minutes before every run. They bitch about the time but they seem to stay healthy.
You run cross country? My kids run high school cross country and the coach has them stretch for 45 minutes before every run. They bitch about the time but they seem to stay healthy.
Posted on 12/28/15 at 2:37 pm to Martini
Shin splints are the result of numerous microtears in muscle and bone tissue from undue stress (i.e. body not used to running that distance or logging as many miles). For long-term treatment, do reverse calf raises to strengthen the anterior part of the calf muscle. In the short-term, use the rice technique to alleviate pain.
Posted on 12/28/15 at 2:45 pm to Pedro
quote:
went on a long run yesterday and had to cut it short a few miles in due to shin splints. frickers have been buggin me ever sense. i saw stretching your calves can help out. does anyone know of anything else?
Wow. Interesting I have myself come on to this problem.
Here are some ideas:
1. Check your shoes. You have to realize how important it is to have good running shoes. I just spent $140 on running shoes (Asics Gel Nimbus 17). Figure out what your arch, running style etc. is, and find the shoes that are specifically for running and best for you.
2. Did you just start running? If you just started to get back into running then its no wonder your shins are reacting like they are. You have to slowly build yourself up.
3. Change surface, dont run on asphalt or cement. Run on gravel, in grass, and always change your surface.
4. Mix in strength (core strength, lunges, resistance training on other days), and try to give yourself days off in between.
5. Make sure you warm up properly, and get a FOAM roller, and do NOT static stretch. Warm up slowly, and get your body warm, and THEN, and only then stretch.
A lot of research has come out recently about stretching cold possibly increasing the risk of injury.
6. ICE the shins, stretch them after. Stretch EVERYTHING. You'd be surprised how interconnected a lot of your leg muscles are, and how tightness/weakness in one muscle can force other muscles to work harder and ultimately overwork them.
7. Get compression sleeves for recovery, or maybe try getting compression socks. These do not work for everyone, but some people have had positive results, and they are supposedly made specifically for shin splints and calf strains (lower leg fatigue).
Any one of the above could help you out. At least this is what I've read. Maybe there are physical therapist in here who have other things to add .
This post was edited on 12/28/15 at 2:47 pm
Posted on 12/28/15 at 3:13 pm to guedeaux
You can foam roll shin splints??? I've been reading up on at as I'm battling some IT band pain in my knee. Sounds like it could be painful for major muscles. Can't see rolling on my shins and it not being very painful.
Posted on 12/28/15 at 3:18 pm to chrome_daddy
Change shoes. Switching from Nike to Asics made a world of difference for me. You should probably take a 2 week break from running as well.
Posted on 12/28/15 at 3:31 pm to Brian12
First, I didn't read one post after the OP but my guess it is the thread is filled with BS and broscience.
Then, I would suggest addressing the symptoms. It is likely that you haven't changed your form and you're not new to running to form isn't likely the culprit.
Could be overtraining, could have been due to a surface change maybe you weren't conditioned to, could be old shoes, etc....could be many things so see what has changed and go from there.
Of course, start wit. R.I.C.E. (rest, ice compression and elevation). While ice helps with pain, heat actually helps with healing so ice to heat to ice to heat to ice to heat (cold hip to hot tub, repeat etc) can work well.
I would drop whatever your weekly mileage was at the time symptoms started significantly for a week or two....like cut 75%. Also, get new shoes if you can and take 2-4 weeks to get back to what your peak mileage was.
For example...if you were running 50 mpw week try and run like 10 this week (skip tempos and intervals). The next bump to like 20 and introduce a short tempo run. The next week hit 35 or so and add some intervals to your long and tempo run and then get back to normal.
Then, I would suggest addressing the symptoms. It is likely that you haven't changed your form and you're not new to running to form isn't likely the culprit.
Could be overtraining, could have been due to a surface change maybe you weren't conditioned to, could be old shoes, etc....could be many things so see what has changed and go from there.
Of course, start wit. R.I.C.E. (rest, ice compression and elevation). While ice helps with pain, heat actually helps with healing so ice to heat to ice to heat to ice to heat (cold hip to hot tub, repeat etc) can work well.
I would drop whatever your weekly mileage was at the time symptoms started significantly for a week or two....like cut 75%. Also, get new shoes if you can and take 2-4 weeks to get back to what your peak mileage was.
For example...if you were running 50 mpw week try and run like 10 this week (skip tempos and intervals). The next bump to like 20 and introduce a short tempo run. The next week hit 35 or so and add some intervals to your long and tempo run and then get back to normal.
This post was edited on 12/28/15 at 3:32 pm
Posted on 12/28/15 at 3:35 pm to LSUfan4444
140lbs, quit running and start eating
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