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Thread: Shin splints: how to get rid of them

  1. #1
    Elephant CRSP's avatar
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    Default Shin splints: how to get rid of them

    I seem to be suffering from shin splints recently. In any case, I have a sharp ache in my shins whenever I exercise. I'm told that they're a nightmare to get rid of, though. Can doctors prescribe anything for them (I find it hard to run, and it's really affecting my ability to play football), or is it going to be a waste of time visiting the doctors?
    Les sanglots longs des violons de l'automne blessent mon coeur
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  2. #2
    aka ivan the not-quite-as-terrible ivan astikov's avatar
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    Default Re: Shin splints: how to get rid of them

    If it's not too rude asking, how old are you, CR? I'm 47 this year and I've been getting them while walking for a few years now. I don't seem to get them when I'm cycling though, although saying that, I don't exactly cover any great distances at a time.

    Sorry I can't help out, but I'll keep an eye on this thread.
    To sleep, perchance to experience amygdalocortical activation and prefrontal deactivation.

  3. #3
    Elephant CRSP's avatar
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    Default Re: Shin splints: how to get rid of them

    I'm 24. I play rugby and football a few times a week, so that's how I've got them. They're a real pain, sometimes I can barely stand with them.
    Les sanglots longs des violons de l'automne blessent mon coeur
    D'une langueur Monotone

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    Default Re: Shin splints: how to get rid of them

    I suffered from terrible shin splints when I first joined the Army; stretching exercises made all the difference, both before and after exercise. Concentrate on stretching out those leg muscles.

  5. #5
    Elephant CRSP's avatar
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    Default Re: Shin splints: how to get rid of them

    How do you stretch out the muscles on the front of your shin, though? Or is the pain source not from there, but elsewhere?
    Les sanglots longs des violons de l'automne blessent mon coeur
    D'une langueur Monotone

  6. #6
    Stegodon
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    Default Re: Shin splints: how to get rid of them

    I didn't know you were a rugger. Cool!

    If you guys are doing contact already this season, there's a strong possibility that there's more than just shin splints going on. My favorite part of the season is when the tops of my feet and front of my shins have become completely numb, and my body doesn't register impact pain to those previously sensitive areas.

    That said, I don't know how to cure shin splints in the long term. However, when they're hurting really bad after practice or after a match, the best thing I've found is to get a big hunk of ice and rub it over your shin. Don't use a towel and a pack like you would for most injuries. You want the ice to be in direct contact, and only for a moment or two at each point. It may or may not solve the problem, but it sure feels good for fifteen minutes or so; until the after-match beer can start kicking in.

    ETA: The doc will probably just tell you to take some IBs (ibuprofen); I personally wouldn't go, and I have great insurance.

  7. #7
    Oliphaunt
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    Default Re: Shin splints: how to get rid of them

    CRSP won't need to pay the doc - socialized healthcare this side of the pond, donchaknow. As for "contact already this season", it's been the season for like five months over here, and unless today's 20-somethings are a lot wimpier than my generation, contact's the only way to go.
    Librarians rule, Oook

  8. #8
    Arms of Steel, Leg of Jello runner pat's avatar
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    Default Re: Shin splints: how to get rid of them

    This is what my runners do(high school coach).

    Walk 10-20 yds on your toes, straight ahead, toes in, toes out repeat 3 times.

    Tap foot rapidly like you're waiting for someone. 15-30 sec each foot, repeat 3 times.

    Using a bicycle inner tube, bungee cord or similar, do toe pulls so that you're flexing the foot upward against resistance.

    Ice 2-4 times a day. Fill foam cups with water, freeze, peel down foam and do an ice massage on the shins.

    And thanks for starting this board.
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  9. #9
    Elephant
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    Default Re: Shin splints: how to get rid of them

    I had really bad shin splints when I ran in high school. An orthopedic specialist noticed my arches were a lot higher than normal and fitted me for some supports to put in my sneakers. That seemed to do the trick.

    FWIW, I do a lot of biking now (20 years later) and almost never get shin splints when I jog, even without shoe inserts.
    No cage, thank you. I'm a human being.

  10. #10
    Confused Box Guy fachverwirrt's avatar
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    Default Re: Shin splints: how to get rid of them

    Quote Originally posted by CRSP
    How do you stretch out the muscles on the front of your shin, though? Or is the pain source not from there, but elsewhere?
    I had fairly serious shin splints in high school, caused by the fact that my calves are massively overdeveloped, and were pulling my foot back so hard that it was straining my shin muscles; at least, that's what the trainer told me. Which is to say: try stretching your calves.

    Also, you may want to try developing your shin muscles a bit. It's a hard muscle group to work on, so they're often under-developed. If you have an inbalance in strength between the front and back of your leg, you might be able to mitigate it somewhat by strengthening those muscles.

    IANA: Doctor, physical therapist, athletic trainer, or anyone with any credentials in this field.

  11. #11
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    Default Re: Shin splints: how to get rid of them

    Shin splints are a result of overstraining the tibialis anterior muscles (and attached muscles on the top of the foot) due to an imbalance in load of the tibialis posterior. The reasons for this vary, including overuse, hypoextension, atrophy of the tibialis anterior, or improper plantigrade alignment of the foot during locomotion can result in shin splints. The treatment depends on the cause, but as described above, stretching and strength training of the muscle, and use of footware that fits properly (corrects for high arches, toe-in/out, et cetera) helps to reduce the strain.

    Stranger
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  12. #12
    Registered user
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    Default Re: Shin splints: how to get rid of them

    I was always told that runners can try to pick up paint cans with their toes and "curl" the cans as an exercise to strengthen the muscles opposite your calves. I tried something similar and it seemed to work, but that was years ago, and shin splints can come and go.
    Yet another day where I find myself asking,
    "Was it really worth chewing through the restraints this morning?"

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