Help with shin splints
- 03-16-2007, 05:26 PM
Help with shin splints
I took about a month and a half off from doing cardio to focus on bulking. I have started my cutting cycle about 2 weeks ago and since I have started back running on the treadmill I have really bad shin splints. I am looking for some advice on how to treat the shin splints. It is really hampering my running, as a result, I am not loosing as much fat as I want to.
- 03-19-2007, 11:00 AM
I had shin splits from my HS volleyball days. I'd go to my chiro and he'd treat it with some stimulating device. I can't recall what it's called It felt like electric pulses. Try picking a different cardio choice like a bike or elliptical?
03-19-2007, 11:42 AM
switch it up to elyptical do a lower intensity than ice after everytime...they'll eventually go away....if not the chiro idea would be your best if its chronic
03-19-2007, 12:18 PM
I had shin splints from playing basketball. Ibuprofen does wonders for the pain while foam heel implants seemed to ward off the pain while running.
03-19-2007, 12:37 PM
First look at your shoes. If you have any ankle instability, then you need to buy a new pair of shoes. Also, doing sprints will help because you are nut running nearly as long, but still burning lots of kcals.
03-22-2007, 11:09 PM
I get shin splints all the time. I've heard of two methods to get rid of them. 1. rest them for a while because shin splits are stress fractures 2. run on them and eventually they will go away. Neither of these seems to work for me. When I rest them, they seem to go away for the first few times of hard running then they come back. Also running on grass tends to be much better on my shins as well. Any advice for me? I normally just suck it up and run on them, doesn't really effect my play in sports, but it does seem to make my legs feel heavier, maybe making me a little bit slower...
03-23-2007, 12:26 PM
Also, truely inspect your hamstring level of flexibilty, as this is always a synergistic culprit IMO.
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03-23-2007, 05:50 PM
03-23-2007, 06:53 PM
Shin splint is a catch all term for MANY MANY different injuries.
Ok you were able to run before without injurie. Go back to the distances you were doing before OR just stop running, turn to biking and ESPECIALLY the eliptical machine if you have access to one.
Then when the pain is gone go back to running BUT make sure you stretch nice and gentle before and after running. BUT make sure you are warmed up before you stretch.
03-25-2007, 01:08 AM
I get shin splints also. What seems to be helping me is walking on my heels. You can do it on a treadmill as the padded deck helps in the beginning. On the days I don't do heel walking, I lean my back against the wall and raise and lower my toes. Alternate sets of fast and slow reps and don't let your toes touch the floor as you are repping. Stretching my calves, ankle rotation, and ice round it out.
03-25-2007, 01:19 AM
How do your shoes wear out? There could be issues with over-pronation or some other kind of gait imbalance which puts undue stress on one small point on your shin bones. Everyone else's advice is also good.
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03-25-2007, 02:20 AM
03-25-2007, 02:20 PM
03-26-2007, 11:51 AM
03-28-2007, 01:18 PM
What's a shin splint?
Someone wrote that shin splints are a generic term that can actually be a number of things. Very true. Most commonly, it's a micro tear of the tibialis posterior or tibialis anterior as the tendon fans out along the tibia.
My experience with shin splints about 1 month ago:
1) Bought asics running shoes. They look totally gay but have great arch support and gel cushions for the ball of your foot and heel.
2) I took 2 weeks off from basketball and skipped any cardio that even gave me a twinge in my shins.
3) Stretched calves, soleus, hams twice a day. Followed up with deep massage for about 2 or 3 minutes (that's all I could stand cause it hurts so freakin bad).
4) I iced my legs after every workout.
Good luck cause shin splints are a major pain in the rear.
03-28-2007, 01:57 PM
Along with Dsade saying NOT to continue running with them.
My coach in high school told us to run through it, HORRIBLE. My my injuries went from being shin splints tearing tissue all the way from the ankle up the knee along the tibia.
04-02-2007, 04:20 PM
04-04-2007, 10:47 PM
04-04-2007, 11:18 PM
here's a good one, try this for about a month and i promise it will help.
1) lay face down on a bed with your toes hanging off the edge.
2) pull your toes towards you, pushing against the end of the bed and hold for 15-30 seconds. push as hard as you can, and make sure your muscles around your shin burn like hell when you are finished. do about 5 sets at 30 seconds.
this will strengthen the muscles around your shin bones and really help with the shin splints. walking on your heels is the same concept, but this works much better.
04-04-2007, 11:48 PM
04-05-2007, 10:35 AM
04-05-2007, 10:55 AM
04-05-2007, 11:14 AM
04-05-2007, 02:15 PM
Tibialis anterior strengthening is a great way to prevent shin splints.
Just my opinion, but I think that adding a strengthening exercise to a muscle that is injured may be counter productive. That philosophy is the same as Crowler's coach telling him to just run through the pain. You're adding more stress to a muscle that has an overuse injury.
If you tore your biceps, would you do more curls to make it better? Not trying to knock the suggestions, just trying to provide a different point of view.
04-05-2007, 05:00 PM
shin splints also occur because your calf muscles are becoming much stronger, while your tibialis anterior muscles are not being worked nearly as hard and thus not becoming stronger. this imbalance in muscle can cause serious pain when running especially on hard surfaces. again, there are many reasons for shin splints. this could help greatly, or potentially cause more harm than benefit....the majority of the time from my experiences though it proves to be very helpful!
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