shin splints

[nightinsertion]

I need some help. I leave for Marine Boot Camp soon and I have been conditioning for a while. I am starting to develop shin splints in my left leg what can I do to reduce it and keep up my cardio? thanks

[sax]

try and rub ice up and down bad area

Aleve usually works great as well.

use running shoes instead of boots...but try to wear boots (timberlands or whatever) or other hard surface shoes when walking around. If you baby your feet always wearing tennis shoes then when you get to boot and have to move around with boots it will be uncomfortable...train your body now.

but ice is great...and take about 3-5 days off of running, thats probably the best advice


sax

[This message has been edited by sax (edited 04-13-2000).]

[pete]

But keep up your cardio by biking or swimming 2-3 times longer than you would run. Just make sure you heal that shin up. Good luck..

[LPalli]

A little thing I learned from track...
Run backwards on your toes... it doesn't cure shin splints, but it stretches them out and lets you keep running on them.

------------------
LPalli
USMA

[Jack Ryan]

Nightinsertion,

I am an expert on shin splints. I have been dealing with shin splints since last August. I have been to two physical therapist, a foot doctor, and an orthopedic surgeon trying to get myself fixed. I was supposed to leave for USMC OCS in January. Because of shin splints I had to get disenrolled and recontract for the October class.

I have just now started to see some progress in my shins. It has taken me eight months to finally be able to run again consistently.

I have a few articles on shin splints. If you have access to a fax give me an email with the number and I will fax them to you. Email me at mike@dorseywright.com.

If not try this:

1) If your shin splints are to the point where you cannot finish your run take 4 weeks off. I know its suck, but believe me if you keep running the problem will get worse and can turn into a stress fracture. This happens your talking 4 to 6 months down time.

2) Go see a doctor and ask for a new anti-imflamatory called "Vioxx". This drug works wonders.

3) When you start running again run on your toes. No matter what anyone tells you "DO NOT RUN HEAL-to-TOE." Running on your toes will make your calves sore at first, but this will take the impact of your shins from your heal hitting the ground first. Running on your toes also is more effient and can actually increase your run time and help you to increase your distance.

Again if you need anymore info feel free to email me.

Remember: Be smart and know the difference between pain and injury. You can push through pain, pushing through injury only makes things worse.

If you need more info feel free to email me.
Jack Ryan

[pomofo]

Are you sure not to run heel-to-toe? Whenever I run either in spikes or flats my shins hurt worst when I'm on my toes, but they get better when I make contact with the heel first.

[DEP_boy]

how can i keep myself from getting shin splints?

[Daredevil]

Shin splints are usually a result of the calf muscles being disproportionately more muscular than the muscles on the front of the leg. One thing I've found that helped me is to go to a pool, get a kickboard and some fins, and do some laps. Swimming with the fins will help condition the small front muscle of the lower leg and eventually get you over your shin splints.

[SpeedPhreak]

i didnt know that was the cause.. but now that i do.. another way to strengthen the front of your lower leg muscle is to get on a leg CURL machine (where u lie on your stomach, sit (up right) all the way back.. place your toes under the lifting pad stretched all the way out (like a ballarina).. then just curl them up.

i used to get them in rugby & football.. i think it was from the spikes.. my brother gets them in track if he practices in spikes so thats why i assume that.. try running on softer surfaces as well. after about 2wks of standing in an ice bath before & after practices they would go away.

[Paintman]

I often got shin splints 1-2 months into my cross country season, and this exercise, in my unconventional-non-metal-weights-way helped:

Find a light peice of furniture, preferably your couch or sofa (I use a foam sofa), sit in front of it with your feet underneath it and legs bent, and raise the couch up and down with your feet repeatedly. After a while you can feel the calf muscles working at it. It took my shin splints away within 2 weeks, and when performed like a bad habit, they never appeared at all. May not work for everyone, but it sure did work for me!

And of course, stay away from concrete and hard surfaces...

Chris

[DEP_boy]

i appreciate it fellas
thanks

[PREDATOR]

I was just wondering what would be some good excercises to do that would toughen your shins?Thank you!

[Lima_Bravo]

Get calcium daily! i.e. milk. Shins aren't muscles, you can't exercise them http://www.specialoperations.com/ubboard/smile.gif

[Disturbance]

Bananas have calcium to, mmmmmm bananas

[Disturbance]

"Bananas have calcium to, mmmmmm bananas"
I didnt mean calcium (FUCK) I meant to say potassium and that always helps keep splints at bay.

[Scotty]

I eat kiwi! It has as much calcium as an orange, as much potassium as a 'naner, and is chuck full o' other good things.

And stretch.

------------------
Some people call them "terrorists", these boys have simply been misguided

[VMI_Marine]

Something I heard at OCS (from a corpsman) is that it partially results from the calf muscle overpowering the muscles in the front of your leg (don't know the nomenclature). Thus, thoroughly stretching your calves and shins should help. My rackmate had problems with them, and the way he dealt with it was to sit down with his legs outstretched, and I would sit down facing him. Then I would alternate pulling his toes towards me and then pushing them towards him to stretch both his calves and shins. This seemed to help him.

P.S. I could be wrong about all of that, I am not medically qualified in any way. However, those stretching exercises did help my buddy. Try combining that with higher calcium intake. Also, make sure you ask a medical professional, they can give you better advice than you'll get on here.

[TMU]

<<<grimacing at the memory of shin splints>>>

I used to get shin splints when I played football. Thought my f*cking legs were gonna break every time I took a step! My trainer told me the same thing VMI said; the pain is caused by the calf muscle putting an abnormal strain on the muscles in the shin. He told me to spend extra time stretching the calves and shins before and after each workout, apply ice, and take aspirin (or ibuprofen, etc.) as needed for additional pain relief. It worked pretty well. After a couple of weeks following that regimen, they went away, and I never really had problems with them any more, and that's been over 10 years ago. I still stretch my calves and shins before and after I work out, and it does the trick.

They won't go away overnight, but they will eventually subside if you treat them. As for how to best handle the pain before they finally go away? Other than what I've already said, no real answer for you. I guess just call it an exercise in character-building http://www.specialoperations.com/ubboard/wink.gif ! Good luck!

[Daredevil]

I've also heard what TMU and VMI said. It's the calf being stronger than the muscle on the front of the leg. A good way to help strengthen it is to swim with fins. Another way is to try to do calf work in reverse, like lifting something with your foot. Stretching is also good.

[NMBR5ML]

Originally posted by Lima_Bravo:
Shins aren't muscles, you can't exercise them http://www.specialoperations.com/ubboard/smile.gif

I think "shin splints" are usually a strain of the tendons connecting the tibia and the tibialis anterior muscle. All the advice above is good. Still a good idea to get them checked out though, since it could possibly be a stress fracture, which will require you to rest for it to heal.

[SpeedPhreak]

u can also strengthen the muscle on the front of your shin.. in the gym get on the leg curl machine (the one where u lay on your stomach) but sit on it. place your toes under the pad pointed/stretched out like a ballerinia on her tippy toes. then curl your foot up so that it would be a normal position if u were standing.

[Lima_Bravo]

Oops...my bad advice, sorry. But I'm sure calcium still help though.

[Whammer]

Sole inserts. When I had splints, the sole inserts made them go away in 3-4 days...

di

[wannabe]

I got an excellent exercise from my wife (ballet dancer) that got rid of my shin-splints. Basically, whenever you have time, put your foot flat on the ground and lift your toes as high as they will go, something like the opposite of a calf raise. Do this fairly fast (3-4 reps/sec.)and do it until you can't raise your foot any more. I got and have seen better results with this than doing it with weights, because the more frequent repetitions and vastly higher reps put more stress on the tendons and ligaments than on the muscle, and it's not the muscle that's giving you problems.

Matt

[Snake]

Shin splints can be avoided, if your a newbie runner, by giving yourself a rest after a couple of weeks running. Give yourself the 3rd week off. Dont run, go swimming or cycling. I had shin splints in OSUT, as I wasnt a good runner at first.


Snake
25th ID(L)

[Cree Warrior]

My advice, since you asked for it,
Do exactly what Wannabe said. As a certified Track and Field coach and ex XC runner, the best prevention / treatment of shin splints is to strengthen the front of the leg and the ankle (and stretching of course).
Walk around on your heels, with your toes pointing up, as far as you can. You can also walk around on the outside of your foot, inside of your foot etc. It will strengthen the muscle plus increase your "proprioception". That is the ability of your body to balance using muscles, ligmanes, tendons together.
Those are the drills I've had to do and that I have my runners do. It also helsp prevent sprained ankles.

Sua Sponte

[USSBOWFINSS-287]

I have to say that the ideas mentioned above seem reasonable. "Shin Splints" is a bit of a "garbage term", that is: if the front of your shins hurt, it's "shin splints"-doesn't matter if it could possibly be something else!

I am a Physical Therapist and a Certified Athletic Trainer with 13 yrs of experience...so I have some knowledge of this subject.

In addtion to strengthening the muscles on the front of your shins, work on you calf flexibility....if you longer calf muscle (gastrocnemius) is tight, it can put stress on the front of your lower leg. Also, make sure you have a good pair of running shoes, be careful about your running surfaces (too hard or constant changes can cause problems!) And, if you tend towards the "flat foot"-you can either try an over-the-counter arch support (Spenco's are my preference) OR seek the advice of a Podiatrist, Orthopedist or Chiropractor. If you live in a state that permits DIRECT ACCESS to a physical therapist (without having to see a MD/DO first) that is also an option.

Be careful to ease into your mileage/routine...as a sudden surge in intensity and/or duration can cause problems as well.

If symptoms are a problem...I recommend ice for that sharp/acute pain; heat for the dull/ache (unless it makes it worse!) and Tylenol for pain and/or Ibuprofen for inflammation (if there is NOT another medical reason to avoid those meds!)


Regards,
Chris

[OldSchool]

Originally posted by DEP_boy
how can i keep myself from getting shin splints?

You can prevent shin splints by starting an walking program for several months before you start a running program. Like walk a couple miles a day for a month or two. Then start a gradual running program. Keep your mileage low when you start a running program. Dont run more than 15 miles a week the first couple months of your running program. Too many guys try to go from being out of shape couch potatos to an aggressive running program and that always leads to injuries.

I personally used a solid foundation of regular hiking and backpacking prior to starting a running program. And I never got shin splints...ever. Before I ever started running regularly, I could already backpack 30 miles a day in the mountains easily. I never had probs running because of that strong walking foundation I already had.

Also stretching prevents shin splints. Get flexible BEFORE you start a running program and continue the stretching program while you run. Stretch after each run. Make sure you stretch the calves...tight inflexible calves can contribute to shin splints, as well as many other overuse injuries like achilles tendon problems.

Also make sure your shoes are of good quality and the right type for your feet. Dont run in worn out shoes...trash your shoes when they get worn out and buy a new pair.

Rick the PT Jerk

[ch0ker]

I had really severe shin splints in college. There is confusion as to where a shin splint is located. In my case mine, they were located on the inside of my lower leg just above the ankle. The head athletic trainer told me that this is the location of true shin splints. Made sense to me since that's where it hurt like hell. This was a result of my foot rolling to the inside and causing the tendons to be pulled from the bone. An x-ray showed this area to be "built up" meaning that there were microscopic bone "breaks" as tendons were pulling bone chips off the bone at this area and then healing, breaking, healing. There were days I could barely make it to the bathroom in they morning. The reason for so much pain was because it actually feels like a broken bone. It IS broken, just on a micro level. My prescription was a pair of orthotics to keep my foot from rolling inward. I have to wear them everytime I run.

Any of you medics or therapist assess shin splints in the same fashion as my trainer did? It seems that the general consensus is that splints occur on the top front of the shin. Who's right?

[para325air]

<edit> Shin splints have 2 plausable causes....the first, in your case is a stress fracture. An actual fissuring of the bone. The other is Compartment Syndrome.

[jrocha]

got this link from www.run-down.com and thought it might help.

Shin Splints
Shin splints, the plague of many a high school runner. I suffered through them for three years, myself. I did all the recommended exercises like walking on your heels, I iced and took advil several times daily, and I often rode the stationary bike the day after races (it hurt too much at times to run). Finally, someone recommended I try a very simple exercise to see if it would help.

The exercise that was recommended would best be described as figure-eights. Find yourself an old bicycle tube or some surgical tubing, and tie a loop at one end to put your foot in. Pull back on the other end with as much resistance as feels comfortable, and rotate your foot in circles (point your toe, rotate clockwise toward you, then away from you, etc.). Change directions from time to time, making slow, controlled movements. After five to ten minutes a day of this, my shin splints were gone for good within a mere week or two. Had I only known this three years earlier...

I have not seen this exercise recommended anywhere else, and I've never seen a good description of the underlying physiological principles. Here is the way I understand the process works. There is a long, slender muscle (the tibialis anterior, I'm told) that runs vertically along the front of your shin. Being a very small muscle, it can easily become weak in relation to the opposing calf muscle. The result is muscle being pulled away from the bone and causing the un-scientific term shin splints. It is surprisingly easy to counter this affect by strengthening the muscle for which I now know the name.

Furthermore, I have learned through experience that running on pavement does not cause shin splints. The pavement may aggravate the shin splints, but it does not cause them. Be careful to separate the symptom and the illness. When I had shin splints, running on hard surfaces was excruciating. As soon as they were gone (and I mean a mere week after they were gone) running on pavement never again caused me shin pain.

[DeltaJimi]

This stuff cures shin splints as well as forearms splints for me: http://www.ast-ss.com/Products/ProductPage.asp?ProdID=13

[PS11B10]

I just got em!

Seems there's two kinds - one where the muscle tears and another where the bone has a series of microfractures. According to the doc, I've got the latter.

Tip: DON'T try to run through shin splints! I did and have made it worse than it was. I followed some of the old school retired military folks advice and kept going on the mo' train but it seems that, in my case, it was a bit more serious than a muscle tear.

So, any advise on getting my pushup and situp scores higher? ; )

-Chris-

[Stampee]

Sure they're shin splints you're talking about? From what I understood in all my sports medicine courses, it a simple inflimation of the tibial periostium. It's a sheath of tissue that surrounds the bone. Once the bone has "micro-fractures" I believe it's considered a stress fracture. Hot spots show up on the x-rays.

But hell, what do I know. That's just what I learned.

[Max Power]

Think Stampee is right on here. "Shin splints" (an extremely un-scientific term) are just a symptom. What most people think of when they think of shin splints is what is basically severe DOMS (delayed onset muscle soreness). This can be caused by not stretching the front part of the shin well enough or not stretching the calf well enough. It can also be caused by an imbalance in muscle strength between the calf and the "shin" muscle.

What 20th_SFG_trainee described is a case of stress fractures. If shin splints go long enough without being corrected, the muscle can start pulling away from the bone. As it does this, the bone is weakened, as you put repeated stress on it from running, it develops small fractures, stress fractures. If those go long enough without treatment, you can have a full blown fracture.

[PS11B10]

I am passing along what the doc - Army-trained - said to me in the ER. He mentioned a bone-density test if it doesn't improve in 60 days, so now y'all got me on the edge a bit. =|

I'm looking at an opportunity to raise my p/u and s/u scores over the next 60 days. I have also been told by an SFAS grad (survivor?!? ; ) that the standards are very, very strict and that I should train to form.

Should I keep my work out once a day (reg, diamond, and wide p/u and s/u to TMF x3) or go to 2X+ a day? Is there a benefit in doing this?


-Chris-

[LeCarre]

Chris, are you referring to doing push-ups as your workout that should be done every day or twice a day? If you're working-out correctly, you'll be at least a little sore the next day and if so, don't work out that particular body part at least until the soreness goes away--maybe even give it a day or two even after the soreness goes away. Otherwise you'll only be tearing yourself down and you'll actually notice NEGATIVE results.

[PS11B10]

Originally posted by LeCarre
Chris, are you referring to doing push-ups as your workout that should be done every day or twice a day? If you're working-out correctly, you'll be at least a little sore the next day and if so, don't work out that particular body part at least until the soreness goes away--maybe even give it a day or two even after the soreness goes away. Otherwise you'll only be tearing yourself down and you'll actually notice NEGATIVE results.

Yes, I was asking if doing the TMF workouts 2x a day is preferable to 1x a day for upperbody. I wanted to see what the general consensus of the group was.

[NWPTrainer]

Originally posted by 20th_SFG_trainee
I am passing along what the doc - Army-trained - said to me in the ER. He mentioned a bone-density test if it doesn't improve in 60 days, so now y'all got me on the edge a bit. =|

I'm looking at an opportunity to raise my p/u and s/u scores over the next 60 days. I have also been told by an SFAS grad (survivor?!? ; ) that the standards are very, very strict and that I should train to form.

Should I keep my work out once a day (reg, diamond, and wide p/u and s/u to TMF x3) or go to 2X+ a day? Is there a benefit in doing this?


-Chris-

By the way this is phrased, I am going to assume that you are doing PU and SU improvement daily. If this is correct, I would caution against it. This is a big lack of education problem that the Army (and RGT especially) needs to deal with. If you work them to complete exhaustion, you need to recover. If worked to true total exhaustion, 24 hours is not enough recovery time. So doing PUs out the ass daily is actually detrimental to soldiers' physical development. I would be happy to help you develop a PU/SU improvement program. Email me at NWPTrainer@yahoo.com, and we'll figure out where you're at and what you need. If you can pass the minimum standards for the 17-21 year-old age group right now...we can probably have you maxing it in 60 days. This offer stands for anyone on these boards. Whether it's PT improvement, or you want to improve other specific or general fitness areas.
I'm a former 1st Batt Guy, and a Personal Trainer in Portland OR now, so it's the same kinda advice and exercise prescription I would give my clients, but "Sport" specific to what you are trying to achieve. And it's gratis.

[LeCarre]

Chris, looks like NWPTrainer knows what he's talking about. I'd take him up on his offer. A 60 day minimum-to-maximum program sounds realistic, especially as it pertains to push-ups and sit-ups. Cutting 2+ minutes off your 2-mile time might be more of a chore within that time period if you want to avoid injuries. Also, ask NWPTrainer about techniques used in the APFT, like rest stances in the pushups, and different foot holding techniques for the situps. Best of luck from another 20th SFG guy.

[PS11B10]

Lecarre and NWPTrainer

done and done.

Both of you check your email. I am also on AKO chat.

Look me up: chris.watson1@us.army.mil

I am usually in the SFAS room after 6 PM EST.

[NWPTrainer]

Originally posted by NWPTrainer


By the way this is phrased, I am going to assume that you are doing PU and SU improvement daily. If this is correct, I would caution against it. This is a big lack of education problem that the Army (and RGT especially) needs to deal with. If you work them to complete exhaustion, you need to recover. If worked to true total exhaustion, 24 hours is not enough recovery time. So doing PUs out the ass daily is actually detrimental to soldiers' physical development. I would be happy to help you develop a PU/SU improvement program. Email me at NWPTrainer@yahoo.com, and we'll figure out where you're at and what you need. If you can pass the minimum standards for the 17-21 year-old age group right now...we can probably have you maxing it in 60 days. This offer stands for anyone on these boards. Whether it's PT improvement, or you want to improve other specific or general fitness areas.
I'm a former 1st Batt Guy, and a Personal Trainer in Portland OR now, so it's the same kinda advice and exercise prescription I would give my clients, but "Sport" specific to what you are trying to achieve. And it's gratis.

1) The email address has changed for OPSEC: New one is RGRPtrainer@yahoo.com.
2) All of Ya'll who wrote for help will be responded to, just give me a couple days, cause I got an assload of people trying to improve their PT. I will reply to everyone and do my best to help, but it may take a couple days to sort through them all.
RLTW