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Old 06-27-2011, 02:48 PM   #1 (permalink)
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Default Shin Splints?

I can mountain bike 30 miles without issue but running 2 or 3 miles is agonizing. Dull pain throughout the front of my shins that builds throughout a run. I'd really like to run further but 3 or 4 miles seems to be a wall for me.

There seems to be a lot of advice out there going in a lot of different directions. Anyone got em and got rid of them?
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Old 06-28-2011, 12:03 AM   #2 (permalink)
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You can't really cure them, just control them. The best solution I have learned for them is to heat them for 15 minutes before activity, then ice them for 20 minutes afterwards. The best way to ice a shin is to get some slightly larger than standard dixie cups, fill them with water anbout 2/3 of the way, then freeze them. Then you can peel the cup down and rub it on you shins. This is what almost every competitive runner I know did/does for theirs.
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Old 06-28-2011, 12:41 AM   #3 (permalink)
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stress fracture?
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Old 06-28-2011, 02:14 AM   #4 (permalink)
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Like NWB said, once you got them, your into management of the problem. There are alot of factors that will be effecting your legs, i.e. running style, weight, bone structure, genetics etc. And as many individual factors that effect it, there are as many different ideas on the problems 'cure'.

If you're really really wanting to do 4 miles, but your shins can't cope, then you need to think about going to see a PT and getting a build up training program.

Dependant on the severity, they SHOULD start you out with running on grass for a short distance, then gradually build up the distance to your total distance. Once the total distance on grass is met with out pain, then running on grass with some firm surface included begins. More firm surface is brought into the program until the total distance on firm surface is met, with out pain.

It should be a very very gradual program with emphasis on stopping if there is shin pain.

Hope that helps.
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Old 06-29-2011, 12:46 PM   #5 (permalink)
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It looks like based on my research there are really two different kinds of shin splints. Those associated with the tibialis posterior and the back of the shin which are caused by gait issues and seem a lot harder to do anything about. My reading seems to indicate that front of shin is caused by overworking the tibialis anterior or a muscle imbalance. Both seem to make since since I run on my forefeet and my calves are a shitload stronger than my shins.

I'm going to try to land a bit more mid foot and work on strengthening that muscle.
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Old 06-29-2011, 06:42 PM   #6 (permalink)
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^ I had a compartment release on my tib anterior, they were almost ruptured through the outer muscle sleeve. 8 Years on and they still occasionally give me woes. I have started developing my forefoot running to try and strengthen up my calves and alleviate some of my issues.

Im actually looking at making the move from shoes to 5 fingers...but thats a whole other issue.
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Old 07-21-2011, 11:26 AM   #7 (permalink)
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Quote:
Originally Posted by fattrav View Post
^ I had a compartment release on my tib anterior, they were almost ruptured through the outer muscle sleeve. 8 Years on and they still occasionally give me woes. I have started developing my forefoot running to try and strengthen up my calves and alleviate some of my issues.

Im actually looking at making the move from shoes to 5 fingers...but thats a whole other issue.
I've had shin splints through-out my life but in the past few months have switched to a Nike minimalist running shoe (which forces you not to land on your heels) and it has alleviated pretty much all my various foot and leg pains. I have a half marathon in two weeks and have been running like crazy with no soreness whatsoever.
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Old 07-23-2011, 12:23 AM   #8 (permalink)
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i used to get them a lot during high school and college track and i used icy hot and just iced them a lot before a meet and they went away after a while
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Old 08-08-2011, 06:09 PM   #9 (permalink)
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you can tape your legs to get rid of the pain while running. to work on avoiding shin splints, do some calf stretches every night. It'll loosen up your calves, which in turn will keep them from pulling your tibialis muscles, which causes shin splints
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Old 08-09-2011, 09:28 AM   #10 (permalink)
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Quote:
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you can tape your legs to get rid of the pain while running. to work on avoiding shin splints, do some calf stretches every night. It'll loosen up your calves, which in turn will keep them from pulling your tibialis muscles, which causes shin splints
Thanks for that tip. I'll try that. I definitely think my calves are inflaming the problem given they are in a constant state of breakdown from mountain biking.

I ran last night with new running shoes and the shin splints were bothering me. Too early to tell if the shoes will help cause they were still sore from last run. Did two miles, probably could have hung on for one more but I don't want to be sidelined for a week. It's really frustrating knowing you can run much faster and further but having shin splints hold you back.

I'm going to MTB tonight and ice my shins when I get home. Will try some calf stretches and run again tomorrow.
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