Compression for Shin Splints

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Not improved(1)
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  • L07 Shin Splints

    • Age n/a
    29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Orthotics, Ice, Rest, Compression

    I used to get shin splints in a big way. First, RICE (rest, ice, compression, and elevation). Then look at your shoes. It turned out I needed some serious arch support. Either a product like super feet or from a doctor. It made a huge difference.


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  • 29
    Dec2015
    • Injury Status Cured
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      Supportive Shoes
      Improved
      Ice, Rest, Compression, Proper Running Form

    I'm not saying that minimalist shoes get rid of shin splints, but my personal experience was that my shin splints went away when I switched to them, and they haven't come back even as I transitioned back to more cushioned shoes a few years ago.

    I started running in 06, developed pretty debilitating shin splints by late 07 and over the next year went to several different specialty running stores to get fitted for more and more cushioned (and expensive) shoes. My shin splints got worse. I tried ice baths, compression wraps, trying to change my stride, dramatically cutting back my running volume, etc.

    In 08 I read a post on Reddit making fun of the way VFFs looked and saw a few comments by people saying they had fixed their shin splints. By that point I was desperate and willing to try anything. Bought a pair (cheapest running shoes I ever bought until I discovered cross country shoes years later) and within three months my shin splints were gone. The only time they ever came back was when I misplaced them a year later and did a brisk 7 miles in an old pair of aggressively cushioned shoes.

    I have no idea how or why it worked, or if it will work for other people. I do know that:
    The VFFs were extremely punishing to me as a heel striker and I quickly became a mid-foot striker.

    My pace slowed down considerably when I transitioned, as my feet were now the most sore part of my running anatomy and took a while to acclimate.

    My volume decreased significantly at first, for the same reason.

    I have long since stopped running in VFFs, switching to progressively less minimalist shoes as the years have gone by, though I do still trail run in cross country shoes. I think I've found that for me personally the less toe drop in the shoe the better, but about 8 to 10 mm of cushion is pretty nice for those long road runs.


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  • 29
    Dec2015
    • Injury Status Recovering

    Treatment Ratings

      Almost Cured
      NSAIDs - Anti Inflammatory drugs, Ice, Other
      Not Improved
      Compression

    I get bad shin splints but cause I play rugby, I just gotta deal with it. What's helped the most is to ice them in the morning, after working out, and before bed, along with ibuprofen 800 3x daily. I've used those compression sleeves too, but I think that's mainly placebo. When they get bad I can't squat, but can still deadlift oddly enough. If it's available, getting some ART work might help too. That was one of the more painful sessions I've had done, but you try it all to get shit fixed


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      NSAIDs - Anti Inflammatory drugs, Massage, Compression, Stretching

    I literally fixed my shin splints in one day.
    Watch this video, try these stretches https://www.youtube.com/watch?v=mgu6poYC-lk
    Get calf compression socks or fitting
    Use a foam roller and tenderize yo meat
    See if you need better running shoes. I used to wear these shitty $40 adidas that probably made it worse.
    I was prescribed 3 ibuprofen a day 3 times a day which helped a little, just food for thought.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Ice, Rest, Compression, Supportive Shoes, Stretching
      Not Improved
      Orthotics

    After leg surgery on both legs I got awful shin splints from even walking. Minimalist shoes helped strengthen(the OPPOSITE of orthotics which baby and eventually weaken) them, stretching and ice helped soothe them, and compression sleeves helped me still be able to run, and I'd even wear them while resting to help soothe as well. Choose any one of these three and I think you'll see at least an improvement. Time also helps.


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  • Megan Shin Splints

    • Age 18-34
    • Female
    13
    Nov2015
    • Injury Status Cured
    • Physical activity per week 8+ hours
    • Chronicity 0 - 6 Months
    • Repeat injury? No

    Treatment Ratings

      Cured
      Compression

    Started having pain in shins when running short and hard. Was recommended to try Zensah sleeves and pain was gone after two weeks.


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  • 08
    Apr2016

    Treatment Ratings

      Almost Cured
      Compression
      Improved
      Supportive Shoes

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  • 29
    Dec2015
    • Injury Status Cured
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      Supportive Shoes
      Almost Cured
      Compression, Stretching

    Had a really bad case of shin splints last year. Got back into playing basketball outdoors. Warming up/Stretching and wearing a shin wrap definitely helped. Each time I would start out ok but after 1-2 hours it hurts to stand. I saw a chiropractor and I found that my foot is high arch so that puts a lot of stress on my shins, the way the load is distributed. I switched shoes from wearing Kobe 8s (full lunarlon aka really soft) to Hyperdunks (toe/heel is lunarlon, but mid foot is zoom which is firmer) and my shin splints went away. It was about a 6 months process so either the shoes helped or my muscles just got conditioned the hard way.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Ice, Compression, Strengthening Exercises

    I have struggled with shin splints, too. Some other things you can try:
    Toe raises. Doing these every day has helped me more than anything. Link: http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise?trending_test_b&utm_expid=66866090-62.H_y_0o51QhmMY_tue7bevQ.2&utm_referrer=https%3A%2F%2Fwww.google.com%2F
    Compression sleeves for my shins when running.
    Icing my shins after running and stretching.
    Shin splints are the worst. I've had other, more "serious" injuries that haven't impacted me nearly as much as shin splints. Don't be an idiot like me and try to run in spite of them. I knocked myself out of running for months with that genius plan. :-/


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Rest, Compression
      Almost Cured
      Taping

    Rest is your best option.
    But if you must workout, compression is what helped me out. Began with just using athletic tape, then decided to buy a sleeve and it eventually went away.
    I've never used Kinesiology Tape, but it seems simpler and just as effective as what I mentioned earlier.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Ice, Rest, Compression

    I'm no doctor, but from experience, I'd say resting and doing something like the elliptical and then reevaluating after a week would be a good idea. Icing may be helpful, as might compression, if you have a compression sock or sleeve lying around. This video gives pretty good explanations https://www.youtube.com/watch?v=0qFiAyyHuu8
    Shin splints suck. Hang in there.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Rest, Compression

    IMHO, shin splints are more about overuse than about the kind of shoe you wear. Use compression socks after your run for temporary relief.. and go slower than you want to. Perhaps take a couple of extra rest days. Soon the shin muscles will catch up with the rest of the body.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Compression

    I've had shin splints only a few times. Wearing something that provides compression (both during running and after) helped a lot. Sure, sleeping in soccer socks was weird, but it worked.


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  • 29
    Dec2015
    • Injury Status Cured
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      Ice, Compression

    Heyo, I am an expert in shin splints after suffering them for a year and curing them. The trick is to wrap them super tight when you're active, and ice them IMMEDIATELY after taking the wraps off. In my experience shin splints are caused by inflammation. Within 3 months of doing this religiously mine were cured. Been shin splint-free for a year now.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Compression

    The compression sleeves that you can buy for your legs helped me alot with my shin splints


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  • 29
    Dec2015
    • Injury Status Recovering

    Treatment Ratings

      Almost Cured
      Rest, Compression

    I got some bad ones from doing bounds and plyos in the winter on the hard linoleum of our high school hallways. I would recommend getting some compression sleeves for your shins. Really the only thing that will clear up shin splints is rest and time, but the sleeves allowed me to continue to work out with less pain.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Orthotics, Compression

    Something i did for my shin splints that really helped was i bought high arch support inserts for my shoes and bought some really tight shin wraps. I haven't had shin splints since.


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