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Damn shin splints

Posted: Wed May 25, 2011 5:23 pm
by 24fps
Hi all,

Well whatever I do I can seem to get rid of this annoying affliction. I have no idea how they started, I am always very careful and apply myself to stretching and start things slowly every time I workout.

First I started with a mix of over the counter pain reliever and massages, that didn't do it. Then I completely stop any running for about a month and a half while still taking pain relievers and doing massages, that didn't do it either. I actually don't feel any pain while walking but as soon as I hit the treadmill the pain is back.

I've also changed the way I am running. Before I was a pounder, now I run with the front of my feet. Even changing how I run didn't change a thing, the pain is always back. Also, I don't hit the ground running, so to speak, when I start on the treadmill the progression from light jog to running is a long one, more than enough time for my leg muscles to acclimate themselves.

Thing is, I started doing HIIT training on the treadmill and I am loving it. Yesterday was a workout day so I ran for about 30 minutes, the pain was mild and I was able to complete my 30-minute program. Today was not a training day but I went to the gym for another 30min HIIT session, I need to lose some fat and thus feel that I need to run more than 2x/week (I train 3x/week but don't run on my leg day). Boy the pain was back with a vengeance, not even 5 minute in I was already feeling the pain and it wasn't mild but very moderate.

I am this close to book an appointment with a physical therapist but decided to post here first.

Anybody out there who suffered from this affliction and was successful in permanently getting rid of it?



Re: Damn shin splints

Posted: Wed May 25, 2011 9:03 pm
by jml
Shin splints aren't a serious injury. Stop doing what hurts (running) for a while and you should heal up. Instead of running, you can ride a bike/stationary bike for cardio/HIIT. Once you are healed, your improved running form should prevent the pain from coming back. If the pain comes back, wait longer until you run again.

Re: Damn shin splints

Posted: Wed May 25, 2011 9:48 pm
by Sampson7
applying ice to the spots that hurt for 10 minutes several times a day may help.

Re: Damn shin splints

Posted: Wed May 25, 2011 10:39 pm
by Jungledoc
30 minutes is a bit of a long time for HIIT. When you start over, start with 4 minute Tabatas, or something similar.

Re: Damn shin splints

Posted: Wed May 25, 2011 10:59 pm
by Jebus
I know how you feel, I think my shin splints are finally gone, stop running, do some swimming, biking and exersice the front calf muscle.

Re: Damn shin splints

Posted: Fri May 27, 2011 2:00 am
by Velcropop
A good firm myofascial massage of the shin (pre and post-exercise) always seems to help me. That and really stretching out my calves and dorsiflexion work to loosen up the lower legs.

Re: Damn shin splints

Posted: Fri May 27, 2011 9:17 am
by tyciol
Ugh I just got these today because I was enjoying that I could still run at a decent speed and overlooked that I was doing it on a downhill slope on some concrete. Impact feels bad man...

Re: Damn shin splints

Posted: Tue May 31, 2011 6:33 pm
by 24fps
Sorry for the late reply, swamped with work!

JungleDoc : I know it is a bit long for since I don't want to aggravate the splint shins I don't go all out at once but rather a slow 5-10 minutes build-up. In any case big thanks for suggesting Tabatas, I didn't even know these things existed before I read your reply. They can sure replace the HIIT on the treadmill, thus alleviating my fear for aggravating the shins.

Velcrocrop : Do you have a video example of the stretching exercise you are referring to? I found lower legs stretching exercise but they mostly work the calves and the outer tibia muscle, my splint shins are located in the inside of the shins.


Re: Damn shin splints

Posted: Tue May 31, 2011 6:47 pm
by stuward
Normally shin splints involve the anterior tibialis. It sounds like you may have something else, perhaps a stress fracture or some other injury. Here's some more info." onclick=";return false;