Posted: 9/26/2009 5:33:50 AM EDT
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I've been putting in some miles running lately. It's great but spending the next day hobbled by shin splints is not so great.
Any exercises, therapies, wild voodoo dances, that you recommend to treat them? |
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The only thing that worked for me was doing this stretching exercise where I'd just stand up on the balls of my feet a few hundred times a day. You can do it while watching TV, etc. Also, ice + NSAIDs help too. Eventually they'll go away if you condition right. Calf raises? It seems like that would make it worse, unless I am thinking of something else. I do like the idea of better stretches though, seems to make sense. |
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Here's a thread from the Self Defense & Fitness forum. http://www.ar15.com/forums/topic.html?b=1&f=113&t=929845 |
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Thanks, those are good threads. Sounds like there are some crazier people than I am, I'm not planning on causing stress fractures. I do notice that it feels fine after a certain warm-up period so I can see how tempting it would be to keep running through the pain.
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Quoted: Thanks, those are good threads. Sounds like there are some crazier people than I am, I'm not planning on causing stress fractures. I do notice that it feels fine after a certain warm-up period so I can see how tempting it would be to keep running through the pain. Yes! I found that extra stretching along with a good brisk warmup walk helped my problem. The first half mile is the hardest for me. After that it is gravy for the next 1.5 miles. |
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"Heel Lifts" helped me with shin splints.
There were less than $10 for both of them, and they fit in my shoes under my heel, and after running for a couple days my shin splints went away. I have also seen these little rotators you stand on, and rotate your feet to stretch your shins. My personal vouch is for the heel lifts... But here is some stuff I found on the internet: http://www.everythingtrackandfield.com/detail.aspx_Q_ID_E_4498_A_rnd_E_49 |
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BUY SOME GOOD RUNNING SHOES! This is bar none the best solution to your problem. THIS! Most running injuries, aches and pains are a driect results of using the wrong running shoes. Don't go to a mall shop (Foot Locker, etc.) to get running shoes. Go to a dedicated running store and bring your old sneakers. They'll analyze the wear pattern, make you jog on a treadmill to analyze your footfall and gait and recommend the proper running shoe.... Its the single best thing you can do to avoid injuries... |
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get a DARD Looks interesting, I've never seen it before. By the way, it's way off topic but I just did a google search for "dard" to see what you were talking about. All these hot pics came up of someone named Sherlyn Chopra came up, I was thinking I could use of one her too. She does "dard-e-disco"?? |
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I usually take an ice pack, place it in a cloth so it is not directly on my skin, place it on my shins and wrap in a compression bandage for about 30 min a couple times a day, especially after a run.
You should also lay off the running for a few days to let the inflammation settle. |
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Jog backwards from time to time while your running. And get a free trip to the looney bin. I remember reading that one before. It might work the opposite muscles and help with imbalance issues, that kind of stuff. I rarely see backwards joggers though. I could do it in a nearby field without getting locked up I think. |
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Do heel raises. It's like the reverse of calf raises. Instead of toes on board/step/whatever with heels hanging off, have heel on board with toes hanging off. Lift your toes from the ground to as high as you can. Your heel is slightly behind your ankle, so it creates a lever that really works the (tibialis? it's been a while). I used to get shin splints something fierce when I played rugby back in the day. |
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Do heel raises. It's like the reverse of calf raises. Instead of toes on board/step/whatever with heels hanging off, have heel on board with toes hanging off. Lift your toes from the ground to as high as you can. Your heel is slightly behind your ankle, so it creates a lever that really works the (tibialis? it's been a while). I used to get shin splints something fierce when I played rugby back in the day. That one makes sense, I know what you're describing. I'll try it once the pain goes down a little. I remember reading that one person tied a bucket of sand to his feet and pulled up his toes. Seems like that would be a little much though, I'll just do the reverse raises. |
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Jog backwards from time to time while your running. And get a free trip to the looney bin. I remember reading that one before. It might work the opposite muscles and help with imbalance issues, that kind of stuff. I rarely see backwards joggers though. I could do it in a nearby field without getting locked up I think. You don't have to run far backwards, 10 m at a time or so. Some other good exercise: Toe taps- whenever you're just sitting around, keep your heels firmly on the deck and quickly raise and lower your toes repeatedly like you're tapping your toes. Do it till fatgue of the muscles on the front of your lower leg, rest, repeat.. Heel/toe walk- Walk across the room only on your heels with your toes raised. Return, by walking backwards only on your toes with your heels raised, rest, repeat. |
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Jog backwards from time to time while your running. And get a free trip to the looney bin. I remember reading that one before. It might work the opposite muscles and help with imbalance issues, that kind of stuff. I rarely see backwards joggers though. I could do it in a nearby field without getting locked up I think. You don't have to run far backwards, 10 m at a time or so. Some other good exercise: Toe taps- whenever you're just sitting around, keep your heels firmly on the deck and quickly raise and lower your toes repeatedly like you're tapping your toes. Do it till fatgue of the muscles on the front of your lower leg, rest, repeat.. Heel/toe walk- Walk across the room only on your heels with your toes raised. Return, by walking backwards only on your toes with your heels raised, rest, repeat. Thanks, the toe taps are easy and practical so I'll try those out. |
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I've been putting in some miles running lately. It's great but spending the next day hobbled by shin splints is not so great. Any exercises, therapies, wild voodoo dances, that you recommend to treat them? I was in grad school in the mid 80s, at St. Thomas University in Miami, which was the home of the Miami Dolphins' (and Baltimore Orioles') training camp. I would run on the fields after my classes and after their practices were through and I would get shin splints so bad, I couldn't walk for an hour, or so, after. To put it politey, they were fucked up. One day, while relaxing in the pool, their trainer was around and I started talking to him about it. He told me an easy fix (and why it was happening). Go find a step (stairs/curb) before running and hang your heel off of it and strech the calf muscle, by putting your weight on the calf muscle. I alternate between legs, going 15-20 seconds per, for about 3 minutes before running and after I'm done. I never NOT do it. I haven't had a shin splint in 20+ years. Chris |
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Here is my regimen. I was a major runner for years then shin splints set in and I had to periodically quit (with a lot of dissappointment). This is what worked!
Quick cure....none Begin: Good shoes with orthodics if needed. 1.) good warm up on soft surface. 2.) proper stretching. Calf stretching is important but don't over do it esp at first. 3.) Actual run should be increased slowly, be it in speed or in distance. No doing a '...I think I will pound out an extra mile on my run today'. When you first start running go easy on the distance even though from a cardio/impress girls standpoint the run feels pointless. 4.) stretch after run (don't over do it). 5.) Get to a 45 degree ice tub (trash can with ice and thermometer) for a 10 minute leg soak after run. 6.) Important: take rest days! Especially if pain is anything over very mild then take a rest day and back off the run distance for a few days. Good luck. |
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Run barefoot... +1 Link As a podiatrist, my teachers, professors and peers, espoused that feet need help, specifically they need good support, cushioning, and padding. But, more and more, I started reading about people and cultures that go barefoot and not only do they have fewer foot, ankle, knee and even back problems. Now, I am re-thinking everything I learned. Was The Human Foot Designed to Walk and Run Barefoot? The human foot is incredible, strong, dynamic and adaptable. For thousands of years our feet survived and functioned fine (maybe even better?) without elaborately padded, supported $100 Nikes. Further, persons without their hands can learn to drive and paint with their feet. Take a look at the masterpieces created by the Mouth and Foot Painter Artists association. Why can’t a runner learn to run barefoot? Recently, Christopher McDougall has reinvigorated the barefoot running debate with his book Born To Run. Previously, some runners have had great success barefoot, including the late, great Abebe Bikila from Ethiopia. Runners have been plagued with foot, ankle and knee problems. It comes with the territory: two to three times the weight of the runner’s body coming down on each foot with each stride. The advocates of barefoot running claim they can literally feel the ground and as a result, the biomechanics of their running gait changes to lessen the force of your foot landing. Advocates of barefoot running contend that shoes worsen the chance of injury. The scientific literature on barefoot running (and barefoot walking) is scarce, but at this point the published research leans toward running and walking barefoot, and I would have to agree—barefoot is better! I just may be the first podiatrist to advocate running barefoot, but let me clarify this statement: I don’t believe barefoot running is for everyone. I will discuss who and who shouldn’t run (or walk) barefoot in just a moment. First, let me talk briefly about the medical and scientific literature. The scientific literature on barefoot running is sparse. But, what is out there supports more foot and ankle injuries in people wearing running shoes than in persons going barefoot. This is also true of plantar fasciitis, some knee problems, and other injuries. It appears that running shoes decrease sensory feedback, interfering with the body’s natural shock absorbing tendencies. Further, running shoes may actually decrease the runner’s awareness of their foot and the foot’s position, increasing the risk of injury. Our feet have many muscles within each foot and many that attach to our feet that originate in the leg. Wearing running shoes may lessen or diminish the “firing” of some of these muscles. When the foot is not in shoes, it adapts—rapidly—to uneven surfaces, and in theory, forcing us to “use” all the muscles in our foot. Who Should Run Barefoot (and who should not!) Reasonably experienced runners in good condition with healthy feet should try barefoot running (when conditions and terrain warrant it). By “healthy feet” I mean their foot has a good, stable structure, and good sensation. Their foot does not have an excessively high arch or low arch and they are not diabetic. Further, their foot should be free of any significant deformities—no bunions, hammertoes, or other bone problems. Persons who are diabetic, have decreased sensation, or a foot that is not healthy or flat or high arched etcetera, likely needs corrective support, such as good running shoes and/or orthotics. Learning to Run Barefoot Barefoot runners have a different gait than shoe-wearing runners. Learning to run barefoot takes time and training. I imagine not everyone will be able to teach themselves and their feet to adapt to barefoot running. Remember, some of the superstar athletes who run barefoot may have grown up in cultures where shoes were not the norm and as result, you have someone whose foot is more use to being bare than in a shoe. Further, persons who are in these “barefoot” communities may have a foot with genetic adaptations geared toward barefoot running—meaning, generations of going barefoot have essentially bred a foot that works better when bare. What to Watch Out For When Running Barefoot Barefoot running isn’t without risks. Start slow and build up gradually. Research the right way to build up proprioception reflexes in your feet, ankles and legs, and build up the muscles. Don’t run where you can injure your feet—avoid nails, rocks, broken glass etcetera.. (Part of the reason the medical community has strongly advocated shoes is because of the risk of puncture wonds. Every podiatrist has seen his or her share of glass and nails inside their patients’ feet. Further, cold weather can cause frostbite on unprotected feet.) Vivo Barefoot Running Shoe Vivo Barefoot Running Shoe Vibram makes a shoe that increases the ability to feel the ground, as does Terra Plana and Nike Free (see links below). One scientific study does support that Vibram’s Five Finger’s reasonably simulates barefoot conditions. I would be interested to hear about your experiences running barefoot. Specifically, I am curious if there are any successful barefoot runners who have a poor foot structure (i.e. flat foot, bunions, pronation etc.) Resources for Barefoot Running The point of this article is to get people thinking about barefoot running and decide for themselves if it is right for them. Here are some resources to help you learn more about barefoot running (and I would recommend reading Chris McDouball’s book Born To Run): |
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Run barefoot... +1 Link As a podiatrist, my teachers, professors and peers, espoused that feet need help, specifically they need good support, cushioning, and padding. But, more and more, I started reading about people and cultures that go barefoot and not only do they have fewer foot, ankle, knee and even back problems. Now, I am re-thinking everything I learned. Was The Human Foot Designed to Walk and Run Barefoot? That's one of the more unusual solutions I've seen. It seems to counter the whole get good shoes advice. On the positive, I guess it would save a lot of money on shoes! The path I usually run is rock and clay, made for running. I'm on pavement sometimes too. There is a field to try barefoot but I can't imagine doing it for distance. It is an interesting concept though. |
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I have been suffering from them lately too. Mine is mainly from ultimate frisbee but they continue to hurt while i walk and play softball as well. A friend who is an EMT and formerly was a sports medic suggested heat before the exercise and ice afterwards. Also, stretching the lower leg well seems to help. If you want to try the barefoot thing but cant, you might check in to the Vibram 5 finger shoes. Supposedly they work wonders.http://www.vibramfivefingers.com/  |
| Google ChiRunning. It's a running program that focuses on proper running posture to prevent injuries (shin splints and knees mainly). I had terrible problem with shin splints during Marine Corps OCS and another Lieutenant gave me the program's DVD. Haven't had a problem since, completely changed how I run. |
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Run barefoot... +1 Link As a podiatrist, my teachers, professors and peers, espoused that feet need help, specifically they need good support, cushioning, and padding. But, more and more, I started reading about people and cultures that go barefoot and not only do they have fewer foot, ankle, knee and even back problems. Now, I am re-thinking everything I learned. Was The Human Foot Designed to Walk and Run Barefoot? That's one of the more unusual solutions I've seen. It seems to counter the whole get good shoes advice. On the positive, I guess it would save a lot of money on shoes! The path I usually run is rock and clay, made for running. I'm on pavement sometimes too. There is a field to try barefoot but I can't imagine doing it for distance. It is an interesting concept though. There have been world class runners who run barefoot. Just in case it hasn't been stressed enough, if you're getting shinsplints now bad enough it's causing you pain in your non-running time, you need to back off the mileage and do some alternate aerobic exercise- pool, bike, x-trainer, etc.. Not necessarily stop running all together, but reduce the distance, speed, and or frequency of your running. Maybe take an extra day off between runs or ride a bike instead of running for one or two of your run-days a week depending on your current schedule. |
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LOL.
Wrapping an elastice ACE-type bandage tight around your shin will help too. In fact, you can buy compression wraps for shin splints to support the inflamed tissues from running specialty shops. But, an ACE will do. Just remember to rest and ice them. The ice will also help the meds get there if youre taking an NSAID. |