General Discussion Triathlon Talk » Shin splint Rss Feed  
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2015-02-10 10:31 AM

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114
100
Minneapolis, Minnesota
Subject: Shin splint
I have one shin splint that will not go away, i streatch, ice and have not run for a week now. Any help please all this "non-running" is killing me.


2015-02-11 9:20 AM
in reply to: slides

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538
50025
Brooklyn, New York
Subject: RE: Shin splint
When I began to run with frequency I had bad shin splints.
I don't know how long you've been running, but you do build up to volume and it can go away; HOWEVER:

1) Form and technique have A LOT to do with it. Length of stride (an overstride will cause the foot to heel strike way forward past center of gravity, thus creating breaking forces that have severe consequences.)

2) In addition to #1, not landing under center of gravity with proper shin angles will cause excessive stress to the tibia(and tibialis)

3) Excessive heel-striking, vs. more midfoot striking will also cause severe shin stress.

4) Have your gait analyzed by a qualified orthopedist, sometimes people can benefit from the use of custom orthotics; especially if there is a structural issue.

5) Discuss type of running shoe with ortho. There are motion control shoes, neutral, performance flats etc. Can't just grab any old shoe on sale.

While working on #1-5, ice ice ice, and rest rest rest. Natural anti-inflammatories can help, but those points cover a lot.
2015-02-11 9:59 PM
in reply to: #5092201

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114
100
Minneapolis, Minnesota
Subject: RE: Shin splint
My intensity has increased from basically 1 mile to 4 over the corse of 2 weeks. I'll get my form analyzed and go from then, cheaper then seeing the foot doctor, thanks
2015-02-12 7:52 AM
in reply to: slides


27
25
Subject: RE: Shin splint
In my experience, it takes about 2 weeks of no running for it to go away. Which sucks, cause it really doesn't seem like a serious injury, but it can turn into one. The points on form are all very good. If I start feeling a bit of shin pain I'll either slow down and/or focus or shortening my stride. Both of which usually work. I feel like too much intensity too soon is the usual cause though.
2015-02-13 2:16 PM
in reply to: slides

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106
100
Subject: RE: Shin splint
compression sleeves helped me a lot when I first started running and getting constant shin splints. I'm sure I was doing to much too soon. Since I have dialed in my run training a little better, I no longer wear the compression sleeves.
2015-02-20 6:08 AM
in reply to: aalbury

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Master
1718
1000500100100
Loughborough, England
Subject: RE: Shin splint
Originally posted by aalbury

compression sleeves helped me a lot when I first started running and getting constant shin splints. I'm sure I was doing to much too soon. Since I have dialed in my run training a little better, I no longer wear the compression sleeves.


x2 on the compression socks. I have suffered with bad shin splints on and off for years but wearing compression socks and stretching my calves before a run pretty much stops them.


2015-03-12 1:43 PM
in reply to: 0

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New user
45
25
Surrey, British Columbia
Subject: RE: Shin splint
I've been dealing with shin splints this year, which was never a problem in all the years I've been active.

I tried switching to lower drop running shoes and noticed the shin pain...likely from tight calves.

We recently moved to an area where there are a lot of hills! I experienced a few days of bad shin splints following a short run. I a contributing factor was changing from running on mostly flat ground to suddenly a lot of hills.

CEP socks/sleeves work great for me. I've also been attending Deep Tissue Massage which has been helping tremendously.

Shin Splints are frustrating, and not to be messed with. My friend ended up in a walking boot because she ignored hers and kept training through the pain. Take it easy out there! And good luck at your next race

Edited by RunnyBunny 2015-03-12 1:44 PM
2015-04-02 9:31 PM
in reply to: RunnyBunny

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Member
285
100100252525
Cypress, Texas
Subject: RE: Shin splint
Best way to get rid of shin splints is get rid of the imbalance in the muscles by doing toe raises. (There's plenty of articles and Youtube videos on that topic out there, just google "shin splints toe raises")

While you are still healing roll the front of your leg with either "The Stick" or a foam roller.

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