Shin Splints

Can someone please help me with Shin splints. I suffer with them terribly and would like some help I have searched the web for remedies.

I am a big guy weighing in at 115kg currently. Problem is I love running and find this the best why to increase my cardio.

Please help.

Big Col

Shame I thought some one would be able to help me.

Never mind

Ice..and find sports therapist who offers myofascial release...can help :) Ive had good results with it on clients

Just a thought - have you got some DECENT running shoes? They might help?

Yes norm I spent £130 on a decent pair but still no luck. Just a case of lose more weight I think.

Big Col

Hi 'BIG COL' spending £130 on trainers does not automatically make them decent. You should consider having your running technique assessed on the treadmill whilst wearing your current trainers to see how you place your foot on impact with the surface and to see if they offer adequate support.
? If you excessively pronate you may need orthotic review ? they may offer you insole to correct the alignment of your feet when running. Also you need to look @ the life of your trainers as they tend to have around 400-500 miles in them, or 6 months, this includes shelf life I kid you not and a good running shop will tell you this!
We have a few running shops which offer this service, also if your a member of a gym see if their physio will watch your technique on the treadmill, and offer any advice.
Shin splints are horrid, caused by inflammation on the soft tissue around the front part of the tibia (shin) but some people miss diagnois themselves as having shin splints when they actually have stress fratures, pain for this is generally located under the knee. Go see your G.P if your unsure or a local NHS drop in center as they have physios working in them.
The best treatment is rest! you can keep your fitness up by swimming and or cycling, avoid excessive impact, you will only aggrivate the injury.
Ice therapy for 20 mins 3x daily with massage.
Anti inflammatory medication and look into purchasing a shin splint wrap, still not 100% convinced but the patients that i've known use them like them as they work by applying pressure to the soft tissue and away from the calf, also can help relieve pain...
Hope I haven't babbled on too much here, good luck
Kelly : )

Kelly, Thank you very much you did not baable at all you took the time to respond to my post and I am very grateful.

I will look into to what you have said.

Big Col

Not a problem, just hope it helps
good luck
Kelly : )

Hi,

Having recently been through this I may have some tips, as above the shoes are a must, But also the surface you run on,grass better than concrete, don't run on too many slopes, also up/down hill can agrevate it.

There are also some streches and excersises, pull your toes up, placing an enphasis on the big toe (this strethed the worst part on my shin) but also stretch to the other side. And rotate clockwise and anti, before and after skipping/running.

The final thing is toe taps this can be done anytime and help strengthen the muscle at the front of the shin. Simply raise your foot keeping the heel on the floor, do 30 to the front and each side. Repeat this a couple of times per day.

Hope this helps

Mik

Good shoes
Run on a track or grass or dirt etc if possible - not only softer but many benefits for proprioceptive feed back (increased balance etc)

Traumeal - topical and internal available (I like both)
check muscle balance in lower legs (and all of body)
check core function

check water intake and type of water (add pinch of unprocessed sea salt per liter) demineralized water robs bones of electrolites (weakens them) -water is very underrated

EFT for pain and healing (may find a practitioner that will only charge for results)
Massage can be benefitial

if pain goes up while running should prob take a break on running - your body is telling your something...

If core not functioning properly then the legs can not properly be supported...
rehab core is huge in performance and health... might mean looking at what you eat - foods that inflame your gut also shut off core function... (gluten is a big one for most)

my opinions thus far based on my experience

I used to get shin splints all the time, I found that I was over reaching in my stride. Now I take shorter steps which seems to lessen it.

and I'm probably preaching to the choir here but it's always a good idea to do a proper warm up and stretch before a run.

Stride is a great point...

If you are reaching out in front a long way you will be hitting harder and actually breaking to a degree.. you want to push out behind you... with practice you can lean forward, let gravitee pull you and move your legs by pushing back to keep up and keep you going forward. Reaching out too much you are hitting and jarring...

A great read if memory serves is "Qi Running" (pretty sure that is the title)... I was amazed at the change when I started using these techniques...

Run with your leg reaching out in front of you and notice how hard you hit - you are breaking and not going with the flow...
the goal is to push out behind you... truly a good read.

Thanks for the reminder swamps.