What do shin splints feel like and how do you treat them?

Question

What do shin splints feel like and how do you treat them?

Answer 1

Shin Splints are the bane of many a runner. They present as pain along the front,inside or outside of the lower leg and almost always occur in sports involving running or jumping, such as jogging, dancing, gymnastics, etc. Contrary to popular lore, they do not always represent a “stress fracture” of the shin bone (tibia), although, stress fractures can be one of the reasons for lower leg pain

The most common causes are:

1.A change in the activity/exercise you are doing.

2. A change in the intensity of the workout (i.e. longer distance, longer workout times).

3. The type of exercise you do - running in sprints, on a track, uphills, jumping, repetitive impact exercises.

4. The shoes you are using.

5. The surface on which you exercise.

6. You particular body type or "anatomy". Such factors as: Fallen Arches (flat feet), Knocked or internally rotated knees, very high arches and others are all prone to cause this problem

This is the first mode of treatment for all the types of Shin Splint, no matter what the cause. "Relative Rest" does not mean you must stop running or stop exercising, as you will see below.

If you are an “everyday” runner, limit your running to every other or every 3rd day and stop short of causing pain. If this is only 1/4 or- 1/2 mile that’s OK. It depends upon your mileage and what you are used to. If you have been able to run pain free and the symptoms are improving then after 2 -3 weeks you may increase the distance. If you are unable to even walk without significant pain, then an alternative exercise will be needed until you are improved enough to begin running again.Occasionally, athletes will allow these problems to progress to the point where any weight bearing activity (going to the bathroom, getting up from a couch) causes significant pain. In those circumstances, a cast or brace, along with crutches may need to be employed.

Gradually increase your distance/mileage/duration of workout: Start with a shorter distance than you know you can comfortably run (maybe 1/2 to 1/4 the distance you’re used to) then increase no more than a 10% per week (e.g. If you are running 10 miles a week, then increase by 10%, or 1.0 mile/week, or 10+l miles/week=11 miles). If the pain returns rest 2-3 days and then resume at the prior level where you were running pain free. You need to keep a log book to chart and monitor yourprogress. Begin by using the “Stretch-Walk-Run-Walk-Stretch” technique.

Most people make the mistake with overuse injuries of quitting entirely for many weeks and then attempting to do the same distances that got them into trouble the first time. Remember, the human body is truly remarkable in it’s ability to adapt, BUT it really prefers to adapt to gradual changes over time. Eventually with slow steady progress, your muscles, tendons and other soft tissues will adapt to the stresses you are asking of it.

For those persons unable to do any running without bringing on the pain, “Water running” is a very good way to rehab running injuries. You use a flotation device and run in the deep end of a pool. You can move to the shallow end, running on the bottom, as your pain begins to improve. Cross-training, or Alternative Training is a very good way to keep active and in shape while you rehab this problem. Any sport not requiring the usual muscles of running or pushing off and doesn't require repetitive loading or impact to the lower extremity is fine: swimming, cycling (especially stationary cycle), Stairmaster.

Answer 2

Shin splints can be a number of things. The most common pain can be similar to an intense aching pain in your legs, even when standing still. It is commonly reported the pain is quite intense with the first few steps running/walking but then relieves itself for a short time, then returns. You can also get pain at night while sleeping if they are quite bad.

The main approach I tend to take towards shin splints is to find out the cause of the problem. You get shin splints from over use of certain muscles in your lower leg. These muscles are working to hard for some reason and can be due to a number of things.

It could be due to unconditioned muscles working too hard (eg you have just started a vigorous exercise program and your muscles are not strong enough).

The other main reason is the muscle overuse can be due to biomechanical insufficiences. This is commonly seen in people who's feet roll-in and the arches flatten (excessive pronation). Your lower leg muscles aim to stop this motion and can become over-worked; hence resulting in the pain and shin splints.

To treat the damaged tissue, as stated previously, RICE is a great method as well as massage and heat.

However if there is a biomechanical problem underlying this then this needs to be rectified or the pain will most likely return. Most commonly this is done through good footwear and foot orthotics.

Check out the link below.

I hope this helps.

Regards,

Lloyd  

Answer 3

Hi, I found this info!

Shin splints are a term commonly used to describe most lower leg pain. However, shin splints are only one of several conditions that affect the lower leg. The most common causes of lower leg pain are: general shin soreness; shin splints; and stress fractures.

How to Treat Shin Splints!

Firstly, be sure to remove the cause of the problem. Whether is be a biomechanical problem, or an overload problem, make sure steps are taken to remove the cause.

The basic treatment for shin splints is no different to most other soft tissue injuries. Immediately following the onset of any shin pain, the R.I.C.E.R. regime should be applied. This involves Rest, Ice, Compression, Elevation, and Referral to an appropriate professional for an accurate diagnosis. It is critical that the R.I.C.E.R. regime be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques. The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons.

I have found, both from personal experience and from working with many clients, that this form of treatment is the most effective. The application of heat and deep tissue massage on the effected area seems to bring the best results. If you suffer from shin splints, be sure to spend at least a few minutes massaging the effected area both before and after you exercise.

Once most of the pain has been reduced, it is time to move onto the rehabilitation phase of your treatment. The main aim of this phase it to regain the strength, power, endurance and flexibility of the muscle and tendons that have been injured.

Check out the full article and pictures:

http://www.thestretchinghandbook.com/arc...

Good Luck hope this helps!