Shin splints

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Shin splints

Postby RustyCage » Thu Apr 11, 2013 6:13 pm

Who here suffers from shin splints? Any tips on preventing them, and recovering from them when you get them? I've had them regularly over the years and they really are giving me the you know whats!
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Re: Shin splints

Postby Groover » Thu Apr 11, 2013 6:30 pm

Strap your foot to make an arch for support, wear good shoes/boots, Dont run on hard ground.

Thats about as far as my tips go...
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Re: Shin splints

Postby Banker » Thu Apr 11, 2013 6:57 pm

Most frustrating injury... took me 4months to shake it last year.


Before sport: strap calf: http://richwoodstrack.com/images/physio ... _tape1.png

After: Get a block of ice and 'massage' the inside of your calves.
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Re: Shin splints

Postby heater31 » Thu Apr 11, 2013 8:13 pm

@Footy Chick Your advice please


Yep I had my podiatrist stuff up my orthotics one year when I was 16, which caused me to get them in with my right leg being the worst by a long way.

Got so bad that I had to stop going to footy training at times but in consultation with the Head footy trainer, Physio and the Podiatrist we managed to get it sorted by the end of the season.

plenty of ice and anti inflammatory creams plus strapping it for games/trainings and it gradually improved.
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Re: Shin splints

Postby Footy Chick » Thu Apr 11, 2013 10:25 pm

The first thing I always say when people ask me whats the best thing to do for shin splints"

"nothing". Literally.

but the chances of anyone listening to that advice is donuts so things you can do to ease the pain:

No road running
Get your arches taped in. This is one of my specialties.
ice massage
no impact excercise, ie; swimming, gymwork, although you need to be wary of x-trainers and even cycling where you are still putting a certain amount of impact on the shins.

So everyone here is pretty much on the ball...

I've even resorted to strapping the calf so as to take the stress away from the shin which has worked.

How long have you had them for? If you've had them for ages, there's a chance it may have turned into actual stress fractures which means you are literally not allowed to do impact excercise for months.

I dont live far from you I don't think so PM me if you want me to have a look.
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Re: Shin splints

Postby woodublieve12 » Fri Apr 12, 2013 10:06 am

toughen up ;)

long time sufferer of the splints when i played. they suck
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Re: Shin splints

Postby Q. » Fri Apr 12, 2013 11:41 am

A lot of what's been mentioned, but the one thing that has worked like magic in last couple of weeks:

Calf massages before running. Don't directly work the shin, get the meat of the soleus and gastroc really worked in.
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Re: Shin splints

Postby RustyCage » Sat Apr 13, 2013 12:32 pm

thanks for the advice everyone
I'm gonna break my rusty cage and run
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Re: Shin splints

Postby CentreHalfBench » Mon May 27, 2013 10:57 pm

Shin splints can be caused by improper footwear, so if your shoes don't comfortably fit your feet or if you are wearing old shoes, you might need to look into that.

They can be caused by muscle or bone trauma. With muscle trauma, daily stretching should sort the problem out. Three times a day give or take. If you are about to exercise, ensure you do a rough 5 minute warm up at no more than 50%.

If you do any extra running, make sure the surface isn't hard or slanted.

If you get the pain after exercise, do your stock standard RICE.
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Re: Shin splints

Postby RustyCage » Mon May 27, 2013 11:02 pm

Thanks everyone
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Re: Shin splints

Postby helicopterking » Tue May 28, 2013 9:41 am

Never suffered from shin splints. I always thought they were just an excuse for blokes to get out of training, obviously not. Are they as bad as Osteitis Pubis? I had that for 10 months, worst injury I've ever had.
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Re: Shin splints

Postby heater31 » Tue May 28, 2013 10:06 am

helicopterking wrote:Never suffered from shin splints. I always thought they were just an excuse for blokes to get out of training, obviously not. Are they as bad as Osteitis Pubis? I had that for 10 months, worst injury I've ever had.


Never had OP but when your shins ache just from walking you know you have a problem.....
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Re: Shin splints

Postby Q. » Tue May 28, 2013 10:16 am

Had OP so bad that lower core/higher adductor region would seize when I cooled down and I couldn't move.

At least I can walk with shin splints :lol:
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Re: Shin splints

Postby CentreHalfBench » Tue May 28, 2013 10:39 am

As heater said, the best thing would be to get to a podiatrist. It could be your natural walking style and orthotics can modify that.

As for anti-inflammatory - get on the daily fish oil and flaxseed oil. Should really be in every athletes diet.
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Re: Shin splints

Postby helicopterking » Tue May 28, 2013 1:56 pm

Q. wrote:Had OP so bad that lower core/higher adductor region would seize when I cooled down and I couldn't move.

At least I can walk with shin splints :lol:


Yeah same. Couldn't get out of bed, couldn't get up, couldn't sneeze,cough. Most painful 10 months I've ever had.
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Re: Shin splints

Postby Bully » Thu Jun 06, 2013 9:11 am

nothing worse than injuring the coccyx bone. Cant sit down, or take a shit without being in pain. I did suffer from shin splints but changed my footwear and that stopped it.
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Re: Shin splints

Postby RustyCage » Thu Jun 13, 2013 3:05 pm

Bully wrote:nothing worse than injuring the coccyx bone. Cant sit down, or take a shit without being in pain. I did suffer from shin splints but changed my footwear and that stopped it.


yep, fractured my sacrum when I was about 12, damn it was painful! Had to carry a pillow around with me at school just so I could sit down!
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Re: Shin splints

Postby piccachu » Wed Jun 19, 2013 9:31 am

Rectonol, its a hemeroid cream, apply to the area before training / playing it honestly works a sh!t load, pardon the pun ;)
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Re: Shin splints

Postby Bully » Fri Jun 28, 2013 10:19 am

pafc1870 wrote:
Bully wrote:nothing worse than injuring the coccyx bone. Cant sit down, or take a shit without being in pain. I did suffer from shin splints but changed my footwear and that stopped it.


yep, fractured my sacrum when I was about 12, damn it was painful! Had to carry a pillow around with me at school just so I could sit down!


achilles tendon is just as bad
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Re: Shin splints

Postby HH3 » Fri Jun 28, 2013 10:28 am

Im struggling through trainings with shin splints now. They always get bad about this time of year coz our ovals always firm, no matter how much rain we get.
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