Running With Shin Splints?

[stevus]

Are there any products, accessories, or massage techniques that you know of when you're a runner dealing with shin splints? I just bought a $135 pair of Asics shoes and they really help. What else can I do? I'm gonna run no matter what just because the fat burning from long distance running is so good, but I need a way to cope with the pain.

[Sonny]

Calf stretches, ice and ibuprofen will help and proper shoes will indeed do a lot to prevent shin splints. I HIGHLY recommend NOT pushing yourself too much if you have chronic shin splints though, I have friends who've suffered from stress fractures due to not taking time off with shin splints.

[WrenchDevil6]

Shin splints are remedied by having proper insole support. If the arch of your foot is not properly supported there isn't a shoe made that will aid you, regardless of price. Pay very close attention to the way that you walk, this is the way that you will run. Also, look at the soles of your shoes. Do you notice a particular pattern of wear? Not only is sole wear an indicator of lower leg stress and shin splints, but it is also an important factor in how your back is properly supported while walking/running.

Follow the links below to better understanding.

I'm no tri-athlete or anything close but if you pay attention to the pros then you'll be good to go.

Understanding Your Feet
Understanding Your Running Shoes
Sole Wear and Your Back
Shin Splints
Managing Shin Splints
Mayo Clinic Article on Shin Splints

I know that there are a few links there, but if you pay attention to them and train accordingly you should eliminate shin splints. I've ran on pretty much every surface known to man, within reason, and carried a ruck sack across pretty much the same. Proper foot care and support will have you worry and injury free, always.

Hope this helps.

[VampireMonk]

if you get into thaiboxing or kyokushin karate all your shin splint problems will go away
but you must realize it is hardcore training you may damage your shins if not careful.

[stevus]

Thanks for the help. Would you suggest putting a heating pad on my shins after a run or using a hand-held massager?

[Girljock]

Originally Posted by Sonny

Calf stretches, ice and ibuprofen will help and proper shoes will indeed do a lot to prevent shin splints. I HIGHLY recommend NOT pushing yourself too much if you have chronic shin splints though, I have friends who've suffered from stress fractures due to not taking time off with shin splints.

I would concur. I used to ice my shins after the run. And.....I eventually had to change the surface I ran on. And take a few extra days off till they went away. Maybe try biking a day to give them a bit of a rest.

[Green Monkey]

Originally Posted by stevus

Thanks for the help. Would you suggest putting a heating pad on my shins after a run or using a hand-held massager?

NO, NO, NO, NO -

Don't put heat on after you run, it will cause more swelling/pain.

Heat before, ice after.

I didn't check out the links you were given earlier, but they probably include an exercise for Shin Splints that I call Toe Lifts.

Basically:

Stand or sit with both feet flat on the floor.

Lay a plate (start light and work up) on the floor with an edge on the toes of one foot.

Raise the toes that are under the weight. Make sure that you raise your toes as high as they can go.

What this is supposed to do is help to keep the muscles on the front of your shin from attaching to the bone (adhesions). One of the causes of shin splints is such adhesions - you're actually tearing the muscle off the bone as you run. There are other causes, but this is the one that always bothers me, especially after a layoff.

You might also try running barefoot in soft sand for a while. great workout and no shin splints.

[Trytohitme]

I get shin splints all the damn time, or used to, untill I discovered the toe lift exercise. Also the ice after is a big help