Orthotics for Shin Splints

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3.8out of 5
Worsened(3)
Not improved(7)
Improved(2)
Almost cured(1)
Cured(12)
  • 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

    Treatment Ratings

      Cured
      Rest, Supportive Shoes, Strengthening Exercises
      Worsened
      Orthotics

    Rest. When you do heal up, I'm a huge believer in minimalistic shoes and barefoot running to strengthen up your calves. Jumping rope barefoot is also a great exercise. I was prone to shin splits playing football and that was the only thing that made a difference. Orthotics were just a crutch that allowed my feet to get weaker.


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  • 29
    Dec2015
    • Injury Status Cured
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Other
      Not Improved
      Physical Therapy, Orthotics, Supportive Shoes, Proper Running Form

    Seriously consider acupuncture. I was a cross country runner all through high school and after I graduated I joined the military which required more running. I had chronic shin splints the entire time. I changed shoes, had my gait analyzed, had physical therapy, even had custom orthodic inserts made and nothing worked. Researched acupuncture and was skeptical, but to my complete surprise they were gone after two treatments. Don't know how or why but that was 3 years ago and haven't had them since.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Orthotics, Supportive Shoes, Stretching, Strengthening Exercises

    I used to develop shin splints all the time until a took a cardio course that forced me to do 40-60 min of cardio 3 times a week. In order to fix this I first got new shoes with good insoles and started focusing on stretching my calves and trying to strengthen my anterior tib (muscles on front of shin). The way I built up to distance running was using a stationary cycling bike to build my endurance, progressed to elliptical to get used to the motions of running down with the endurance I gained, then onto the track. When I first started running didn't go very far distance wise, but I was able to jog for the entire workout without pain or being too exhausted.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Orthotics, Ice, Rest, Supportive Shoes

    I was a sprinter in high school and used to get really bad shin splints once a year. If the shin splints develop as you run farther and farther, your leg muscles may be getting fatigued and not absorbing the shock of running very well, causing your tibia/shins to absorb the shock.
    Some things that could help: - better running shoes or insoles - running on softer ground; rubber track, grass, sand, dirt. Avoid cement and concrete. - slowly increase distance you run so your muscles get used to it - supplement your cardio by riding a fixed cycle/bicycle to increase cardio without putting more stress on your joints/bones/etc - I personally did not run as hard when I developed shin splints, if it hurts to run, you're only gonna make it worse, best to let it heal, also icing it might help with recovery.


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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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  • 30
    Mar2012
    • Injury Status Cured
    • Chronicity 6-18 Months

    Treatment Ratings

      Cured
      Physical Therapy, Orthotics, Ice, Rest, Supportive Shoes

    I used to be a professional dance instructor/performer and started running. The combination of the two gave me massive shin splints for months... which turned into a year (even had trouble walking). I went to a podiatrist and she sent me to a physical therapist.

    Here is what they had me to do help them (and by the way, after about 2 months they were completely gone).

    1) Get real running shoes- fitted at a real running shoe store.
    2) Get orthopedics, if you can afford them.
    3) Stretch the muscles in the front and back of that part of your leg daily.
    4) Ice your shins any time you work them out (like after a run)
    5) Work out the muscles around your shins. She had me doing squats, lunges, monster walks, and like 10 other exercises! The point of this was, she said, if the muscles around your shin are stronger, they won't pull as much and therefore allow your shin to heal
    6) Rest!!! In the end, she said the best way to make them go away is to stop and let them fully heal-but that could take a few months. If you don't want to wait, really just try the things above.
    7) Lastly-my advice-if you can, go see a physical therapist about it. They can give you proper exercises to help and stretches. But also--my physical therapist had a machine (kinda like an ultrasound), that omits heat and they rub it against your shin for about 15 minutes. It loosens the muscles, and somewhat heals the shin. Just make sure you stretch them afterwords. This method--I could really feel a difference afterword. Of course, I was in a rare situation where shin splints were affecting my career-so I couldn't just rest and this method really helped.


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  • Anonymous Shin Splints

    • Age n/a
    • 5' 7"
    28
    Jul2017
    • Injury Status Recovering
    • Physical activity per week 4-8 hours
    • Chronicity 0 - 6 Months
    • Repeat injury? Yes

    Treatment Ratings

      Improved
      NSAIDs - Anti Inflammatory drugs, Orthotics, Strengthening Exercises
      Not Improved
      Physical Therapy, Shockwave

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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Supportive Shoes
      Not Improved
      Orthotics

    I too wear orthotics, well I used to anyway. I have a pretty bad case of flat feet and I used to run in shoes that were designed for much more support. However, I would get terrible shin splints. I decided to try out minimalist shoes and it seriously has changed everything. I can easily run 4-7 miles without issue. I think it has more to do with how you adapt to running with them as you heel strike less.
    Now I'm not suggesting get rid of orthotics completely, but my father is a Podiatrist, and even though he is puzzled by this phenomenon he has suggested to not go back to the overpronation shoes.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Orthotics

    The same thing happened to me last spring when I started running. What helped me was getting a good pair of athletic insoles. If you spring for an expensive pair of running shoes then the insoles probably wont be necessary but theyre a quick and cheap fix.


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  • 29
    Dec2015
    • Injury Status Recovering

    Treatment Ratings

      Almost Cured
      Orthotics, Ice, Other

    I have the same but I have collapsed arches. With insole it doesn't go away 100% but it does improve significantly. After that post game ice to reduce swelling, hot baths to relax the muscles and rollers are a good idea.


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  • Kylezar Shin Splints

    • Age n/a
    • Male
    29
    Dec2015
    • Injury Status Cured
    • Chronicity 18+ Months

    Treatment Ratings

      Cured
      Orthotics
      Not Improved
      Physical Therapy

    I had shinsplints for years playing rugby and went to too many physio sessions to fix it but nothing helped. One day my brother pipes up and says "inner soles bro, inner soles"
    Layered them up in my boots and the splints went away!


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Stretching, Proper Running Form
      Not Improved
      Orthotics

    This (strong tight calves) was my problem. Tried orthotics - no help. Once I was told to thoroughly stretch my calves and watch my stride they cleared up. That said, I haven't run in a while, and I know if I start up again I'll have to start A LOT slower and lighter than feels normal. I've got to build that tolerance back up.


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  • 29
    Dec2015
    • Injury Status Cured

    Treatment Ratings

      Cured
      Orthotics, Stretching

    I was a WR (4.6 40 in grade 12) and cured my shin splints, caused by flat feet, by getting insoles with good arch builders/support I believe they were by barefoot science and had a 5 step system. Also stretching your front and sides of your calves helps a lot, and see the trainer before practice and games to get them wrapped.


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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.