How does one avoid shin splints?

[Boomdoggin]

In the past I've had trouble with shin splints, resulting from running and martial arts, and now that I'm starting to become active again, I'm once again starting to feel that annoying sting in my shins.

I guess I'm just wondering if anyone has any tips on how to avoid shin splints? I admit, I'm relatively new to running (I've done it before, but I'm pretty out of shape right now), and my form is a little bit sloppy. After I get fatigued I tend to start stomping around, and I'm sure this is where the problem is originating. Besides 'not' letting my form slip, are there any suggestions as to how to bypass the shin splints?

 

[crazcarl]

Running on grass rather than concrete might also help, although i've never had them so I don't know.

 

[rip]

Couldn't have said it better!

I use a tibialis machine by Hammer Strength and find it to be EXCELLENT! But, it was like $450 with shipping... Yikers.

Without spending all of that money, I also like to place my heel on a 25lb. plate with my toes on the floor. Then, put another 25lb plate on your toes (a towel or shirt will comfort those tender toes if you have on thin sneakers). Lift your foot with the weight on your toes as far as you can, and then slowly lower and repeat.

Also, make sure you stretch your tibs out after running by extending your foot all of the way. I like to put the stetched leg behind me and place my foot upside down (toes and the top of the foot on the ground) and stretch by pulling my leg away from my toes. Dunno if this description was good, but it is Friday and my mind is free!

-Rip

 

[gymcoch]

Boomdoggin,
do you have flat feet?
A major cause of "shin splints" is when people have flat feet, the Tibialis Anterior, a muscle that runs down the front of the leg and under the arch of the foot, is stretched and therefore has a lot of tension being placed on it.
By either taping the arches or placing an arch support in the running shoe, you can often avoid this shin pain.
This is one theory, as the term "shin splints" has come to mean any anterior pain of the lower, anterior (front) leg.
If the problem is alread occuring, then the above suggestions are a good choice: ice and rest. Advil if you can take it. Also, to be safe, you havent recently gotten hit or kicked really hard in the shin, have you?

 

[Boomdoggin]

So basically you should lean against the wall, move your feet 10 inches in front and lift the foot al the way up and down - do that 10 to 15 reps 3 sets.

You talkin about leaning with my back against the wall, or with the wall in front of me?and when you say 'lift the foot', i assume you just mean the front of my foot (not the heel)?

do you have flat feet?

Maybe a little. I've had surgery done on my left foot, which is where most of this trouble is originating, to lengthen my calf muscles and take pressure off the ball of my foot. I'm pretty sure that improved my arch, on that side at least.

you havent recently gotten hit or kicked really hard in the shin, have you?

Nope. But in retrospect, the whole shin splint problem began after I took a hard fall on my shins while running.... was running on train tracks a few years ago, tried to take a risky leap across a gap in the ballast, landed wrong, and hit my shins real bad. At first, thought the pain was just from the fall, but then it kept recurring...

 

[BasketLady]

In addition to all of the above....have you tried replacing your sneakers?? You need a good, supportive sneaker - and if you are active, you need to replace it often!

Good luck, I hope you find a solution.

 

[rip]

Boom,

before you do anything else, just try running with a shorter stride. Many people find this cures their shin splints!

-Rip

 

[Boomdoggin]

What is your height, weight.

I'm about 5'5", and somewhere between 145 and 150 pounds. I have a little extra around the middle, but I'm not especially overweight.

Also - whats your chest size.

I have a thick ribcage. If I had to give you an idea of my body type, I'd say I have a similar build to Lawrence Fishburne (think of the Matrix movies), except only 5'5". Little thick on the upper body, thin on the lower body.

have you tried replacing your sneakers??

Just bought some new Asics running shoes after the shin splints acted up. The shoes I was using previously were year-old casual walking style New Balance. The new shoes feel a lot better

just try running with a shorter stride

I'll give that a try. I also tried doing some exercises to strengthen my dorsiflexors, and I think they helped a little. Should I be doing something like a dorsiflexor exercise every day, or only every couple of days (like you would a normal musclebuilding activity)?

Thanks for the advice everyone! It's much appreciated.

 

[BasketLady]

Also remember, you didn't get the shin splints overnight - they won't disappear overnight