Shin splits problem

S

snorkles

0
Hi I have problem. I am experiencing shin splits but the problem is here:

I have read and searched what might be causing these shin splits and the main reasons were that I might have bad jogging shoes or that the road is in bad condition. I have been doing the same type of cardio and interval training with the same shoes these last 4 months and at the same place. I have never felt any pain. I have 3 jogging shoes and all 3 are hurting me now so bad jogging shoes isnt the case. The road is the same I have been going for these last 4-5 months so I dont think the road is the problem too..

any help?
 
You may want to take one or two days off. Your ligaments and connective tissue could just be aggravated from overuse. A little time off and you might be fine. Just my 2 cents.
 
I dont think that fatigue is my problem. because when I used to do cardio everyday I didnt experience this and 3 days into bulking i began feeling these. I hadnt even gained weight in the first 3 days and still i had shin splits. the weird thing is that when I play football with the same boots I dont feel any pain, it is only when I jog constantly.
 
I read this and I really worried...

"Lower leg pain in racewalkers can be caused by tibial tendinits, stress fractures or "shin splints." The quality and timing of the pain are most diagnostic for ECS. Anterior compartment syndrome in racewalkers is characterized by a deep, diffuse, aching leg pain during activity, swelling and tightness, muscle weakness, numbness in the legs and feet, sometimes reduced pulse at the front of the ankle, and possibly herniations through the fascia1. In acute cases, most commonly seen in beginning racewalkers, onset is within the first few minutes of activity. In chronic cases, seen in more advanced racewalkers, pain develops at a consistent time during a workout or race, usually about 20-30 minutes after the start of activity, or after a certain threshold speed is reached10. Perhaps most characteristic is the tendency for symptoms to subside within 10-15 minutes of cessation of activity1. While other lower leg injuries will continue to hurt at rest, in ECS there is almost no pain at rest, except for possible diffuse, dull pain upon deep palpation. Most acute sufferers report complete abatement of symptoms within 2-3 weeks of consistent training, while chronic cases will last years with no reduction in symptoms."

Im not a begginner so that means this will remain forever?
 
With regards to these shin splints. I am experiencing pains in my shins. Well actually its more of an ache I suppose. When I lie down I dont know where to put my legs for aches, it's kind of like a cold chill in my shin bones ( are these shin splints ) I dont run, but I'm on my feet all day at work, on concrete flooring.
 
I have dealt with chronic shin pain for over a year. I've seen physical therapists, had an MRI, stopped running for a time, increased again gradually etc. I too developed them out of nowhere after running many many years in the same way, the same distances and intensities. I cannot tell you a cure only that when I started a new strength training program that concentrated a lot on lower body, the pain subsided substantially after only a few weeks. This makes me think its happened more due to an imbalance in my muscles. I also have taken a glucosamine/chondroitin supp and when I'm faithful with that the pain seems less.

Even though you are doing the same as you ever have its possible that there have been some changes you don't even know about. Perhaps your stride has shifted to something new-that can have huge effects on what happens with shins. I also think nutrition really does play a part.

The shin pain thing is largely trial and error. Anti-inflamatories are helpful, but not a cure. Icing after activity is HUGE as is post workout nutrition. I've noticed these 2 things as huge factors in my recovery after a run and the difference in whether pain will show up or not. Also try massaging out the pain. Pushing hard and feeling pain from that does not mean you're hurting yourself further. Deep tissue massage is often very helpful for shin pain. Start at the bone and make circles over the pain in a down/outward motion.

I guess thats all I have to offer. Good luck! Its very frustrating, I know.
 
snorkles said:
I dont think that fatigue is my problem. because when I used to do cardio everyday I didnt experience this and 3 days into bulking i began feeling these. .
Click to expand...

Actually fatigue is the problem.

Sparrow is right to advise ice. Don't just put an ice pack on it... Submerge your entire lower leg up to the knee in a bucket of icewater. It hurts like hell... It really sucks. Just do it.

Second, you have muscles that are not doing their job transferring energy up the chain. Likely that is actually because you have weak feet. You don't need a special pair of orthotics or better shoes, you need stronger foot muscles.

Try this. With a damp towel on the floor, pick it up with your toes and dorsiflex your foot (raise your foot toward your shin), then plantarflex the foot extending your toes out as far as you can. Do this 50 times to start, but work your way up to 100 reps.

Then take the towel and lay it out straight to the right of your foot. Evert your foot, pick up the towel with your foot, and then invert your foot, dragging the towel across, then drop it and repeat. Do this back and forth, again about 50 times, working your way up to 100 times.

Your feet need endurance. They are fatiguing too quickly, and your are overworking the muscles of your lower leg to compensate. This is not a quick fix, but it should help prevent this problem from coming back.

Hope this helps.
 
I agree with jp and sparrow. I battle(d) shin splints for years and years. What helped was ice baths, deep tissue massage, and compression bands. My coach bought these compression type sleeves that I slid on prior to workouts. Try strengthening your other leg muscles. Focus on your calves. And please please try to find a good running store and have someone help you pick an adequate pair of shoes and/or insoles. Good luck!
 
I used to be plagued with shin splints. I pretty much gave up running because I couldn't stick to a program without having to take extended breaks.

This all changed when I started training in Thailand. We were training 6+ hrs every day, 6 days a week. I spent the whole time bare feet, mostly on the balls of my feet sparing, hitting the bags, skipping rope, doing pad work etc. The biggest thing that stopped shin splints were running bare feet. Running in super padded shoes doesn't strengthen your muscles like running should, so you get muscle imbalances.

I know you can't really run bare feet around where you live. Broken glass and jagged rocks dont bode well for bare feet, but there are other ways you can train bare feet, and it should help your shin splints.

Try skipping rope bare feet, running some intervals bare feet on some grass etc.

Good luck.
 
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