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2 Replies Last post: May 15, 2007 6:13 AM by mohanapte  
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aguamen
4 posts since
Oct 30, 2006
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May 10, 2007 8:59 AM

Possible shin splints - how do I know?

About a month ago I did a 10k. Leading up to that I ramped up the mileage pretty high (for me at least). 35 miles in January, 60 in Feb, about 70 in March. I did not run for an entire month after the 10k, which was on April 1. I have a very slight pain in my left inside shin area. It does not really "hurt," but it is something new that I've never had before. I've run three times in May, on grass/track, and very low mileage, like 2-4 miles a week, mainly because I'm worried I have some small stress fracture or something.

Should I ignore it and just start running again (albeit slowly increasing mileage)? I waited an entire month, I cannot go another month or two without running. As I said, it is a very very slight "pain," and I do not even notice it when I actually run. Thanks for any help.
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JamieLiz
4 posts since
Mar 29, 2007
1. May 14, 2007 9:48 AM in response to: aguamen
Re: Possible shin splints - how do I know?
I've had shin splints MULTIPLE times in my life and they are super frustrating so I feel your pain. If its shin splints, it will be in the inside of your leg along the interior of your shin bone about half-way down. Usually it burn/hurt when you first start to run but the pain usually goes away after you have been running for 10 or 15 minutes.

My advice - if it still hurts - its your body's way of trying to tell you to rest. Take some time off to swim/bike - ice, stretch and take ibuprofin. Most importantly - BE PATIENT - I've tried coming back to early from stress fractures and shin splints in the past and it always ends up meaning a longer recovery time in the end so its better to just wait until it starts feeling better.
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mohanapte
46 posts since
Mar 3, 2004
2. May 15, 2007 6:13 AM in response to: aguamen
Re: Possible shin splints - how do I know?
Source: http://www.pponline.co.uk/encyc/0161.htm[/URL" target="_blank">

Shin Splint Treatment Summary

BASIC EXERCISES

1. Wall shin raises
a. Basic ? 15 reps x 3
b. Pulses ? 15 reps x 3
2. Single leg raises (advanced)
a. Basic and pulses ? 15 reps x 3
3. Heel step down ? normal length ? 15 reps x 3 (per leg)
4. Heel step down ? longer length ? 15 reps x 3 (per leg)
5. Heel step down from stairs ? 15 reps x 3 (per leg)

PRE RUN WARM UP

1. Walk on toes (basic) : 20m x 2
2. Walk on toes (toes pointing inwards): 20m x 2
3. Walk on ones (toes pointing outwards): 20m x 2
4. Walk on heels (basic): 20m x 2
5. Walk on heels (toes pointing inwards): 20m x 2
6. Walk on heels (toes pointing outwards): 20m x 2
7. Graduate to doing this running!!
8. Skip (landing midfoot) : 20m x 2; repeat with toes in and out
9. Skip on toes: 20m: repeat with toes in and out
10. Skip on heels : 20m: repeat with toes in and out

RHYTHM BOUNDING (read instructions properly?..)

1. Rhythm bound ? regular: 20m
2. Alternate 3 consecutive left ? right: 20m
3. Left only and right only: 20m each

DORSIFLEXION BOUNCES (read instructions properly?..)

1. Dorsiflexion bounces ? 10 x 3 sets (with gaps of 10 secs)
2. Single feet Dorsiflexion bounces ? 10 x 3 sets (with gaps of 10 secs) - advanced

RHYTHM BOUNCES (read instructions properly?..)

1. 10 x 3 sets of bounces
2. Quick sliver jumps ? 20 x 2 sets
3. 5 x 6 sets maxi jumps
4. Contact jumps ? 20 x many sets ? in different directions
5. Advanced ? one foot only

PERSONAL LEARNINGS ? KEY POINTS TO TACKLE SHIN SPLINTS

1. Wear correct shoes (stability, motion control etc..)
2. Do not over train, increase mileage conservatively
3. Ice your shins immediately after your runs and 2 times thereafter daily for a minimum of 15-20 minutes, paper cups filled with water in freezer works best
4. Run with proper form - do not overstride, shorter, quicker strides, landing under hips - not in front, landing midfoot relaxed - not on heel and lifting heel under hip - not driving forward with quads; imagine as if you are running on eggshells
5. Take time off, cross train and strengthen core muscles
6. Become a DEVOTEE of the shin splints strengthning exercises mentioned above ? doing them 3-4 times a week
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