Review for Shin Splints

  • Age n/a
  • Injury Status Cured

Treatment Ratings

    Ice, Massage, Stretching, Other
    Not Improved
    NSAIDs - Anti Inflammatory drugs

I've been running competitive track for almost 10 years now and this is a recurring problem for me. I have super flat feet so this causes my foot to pronate (or flatten towards the inside) more than the regular person. This in turn stresses my Tibialis Posterior muscle (muscle that runs just to the inside of your shin or rather, tibia).

Anyways I've found that what kept me going through workouts wasn't meds (actally stopped taking them after I started doing this), but here is what I found work:

  • Always, always, ALWAYS, ice for 10 mins on/10 mins off after a workout. Do this about 2-3 times. This slows down the nerve conduction which decreases pain and also vasoconstricts the area to prevent any swelling that may occur from irritation/micro tears. I prefer to fill a bucket with water and ice and just dive in up to my knees.

  • Stretch your calves everywhere and anywhere you go. Tightness in your calves can also contribute to shin pain

  • Heat is secondary, but becomes more important if the problem becomes chronic. Do the same as with the ice but with hot water to also reduce pain but also to loosen up the tissue.

  • This last part is where things really got exponentially better, but at the expense of short term pain...
    Strip the crud out of that Tib Post. Ever had a proper massage? Not one of those where the guy/girl lightly pokes you and bam you're done. I'm talking the kind where you're stripping the muscle and fascia in order to break down scar tissue. This is what I did all the time. It works way better in the shower since you can sit down and use a bit of body soap as a lubricant, but if you take your thumb and just run it down the inside of your shin. It WILL hurt, but you're deeply massaging that muscle which in conjunction with the heat from the shower will help to not only break up and loosen that tissue, but also promotes blood flow the area which in turn promotes healing

The last part gets extremely painful, but after you step out of the shower or wherever, you honestly feel like a million bucks. (At least I did).

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