19
Jun2011
  • Injury Status Cured

Treatment Ratings

    Cured
    NSAIDs - Anti Inflammatory drugs, Ice, Rest, Supportive Shoes, Stretching

I've dealt with shin splints countless times. First off, have you been assessed for proper running wear? If you go to a running store, anyone who works there should be able to look at your bare feet while you stand and determine if you pronate or supinate and recommend the correct shoe.

Secondly... it sucks but you have to stop running for a bit. Probably a few weeks. If you can use an elliptical or bike to keep up your cardio, do it. But the tendons in your legs are inflamed, and running through the pain will not make them better. You can probably feel painful knots along the inside of your shin ridge if you run your fingers over them. Take an anti-inflammatory (I like ibuoprofen) for a few days and ice ice ice. I had trouble icing my legs at work, so I cheated and used Biofreeze. Stretch after you've worked out and gotten warmed up.

When I went to the gym, I used a foam roller up and down on my shins, and, yeah, it hurt a LOT. I can't tell if it made much difference but after rolling my shins while they were relaxed, I pointed my toes and pulled them toward me as I used the foam roller. I also massaged my shins with my thumbs several times during the day. Damn it hurts, but you gotta get those knots worked out.

When you start running again, be more gradual in building your mileage. I think the general rule is don't increase your mileage by more than 10% each week. Awesome shoes should help a lot too. I notice I'm more prone to shin splints when I forget to replace my kicks and let them get run down. And continue to stretch after your workouts even after the shin splints are gone.


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