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Click to view freeflying_soul's profile Rookie 2 posts since
Jan 3, 2007

May 18, 2007 8:57 AM

Suspected shin spling

I've been running for a year and half now. I gradually built up to my current mileage of 15-23 miles a week. I moved from a small town to a large city (Dallas) and all of a sudden my performance plummeted. On top of which I started getting pain in my left calf, a dull ache, and a sharp pain on the interior side of that same leg along the tibia. Initially my doctor thought it was just an inflammation but after my own research and nursing this for a month I think I have a shin splint. The bone is tender a few inches up from the ankle and I seem to follow all the symptoms I've read about on various medial websites. If in fact I do have a shin splint, can I use an eliptical runner during my recovery? Biking and walking are terribly boring for me.

Any other advice on how to get through this would be greatly appreciated. I want to get back to running as soon as I can so I'm curious how long the recovery time is for this type of injury.

thanks
freeflying_soul
Click to view DesertRunning's profile Rookie 2 posts since
Mar 3, 2006
1. May 20, 2007 10:18 AM in response to: freeflying_soul
Hi Free-
I'm surprised no one has posted a reply to your issue, as this is a pretty common malady. However, I think most people consider shin splints to be centered only only the front of the shins, causing extreme tenderness and sometimes physical bumps.
While these are all partially true, there is more to the story. Sadly, for my sake at least, I've learned this the hard way over the last 4 months.
Shin splints can be found anywhere on the low leg, including the calfs and interiors.
Chances are, what you think is the bone pain is in all actuality the muscles and tendens running up the leg. What you have most likely developed (as I did, by not paying attention when it started, let alone resting) are micro-tears in the muscle tissue. Left to their, these tears will/can create stress fractures in the leg and major problems.
Our situations and thinking sound much the same. I hated the idea of bike and forget walking, unless your going to somehow get your heart rate up and then you might as well be running.
Disclaimer: This is just my situation. But I've doled out ton of money trying to get answers.
My course of action was the following:
First and foremost, got my feet assessed by the mgr of the local running store, and a coach of our running group. (Found my arches had fallen in last year)
Got XRays to see if any fractures had happened yet. (none thank god, that's all I need)
Got on a god awful stationary bike for a month.
Got into hardcore physical therapy.
Iced daily, stretched daily.
The bad news is it's still sort of there!
I've started running again, back to the C25K so I don't push my body too hard. The whole thing really stinks, and I feel with you. . .I was doing about 50 miles a week.
The important thing is to pay attention to what is going on with your legs. The last thing you want is fractures.
Good luck and keep me posted-
As Bill Clinton said "I feel your pain"
Click to view desertrunnergirl's profile Amateur 27 posts since
Dec 14, 2007
2. May 20, 2007 8:26 PM in response to: freeflying_soul
The biggest lesson I learned from my experience with shin splints is that I HAVE to stretch. I admit I never did before, and I won't make that mistake again.

Also, it took daily icing, lots of Advil, walking instead of running (argh!) and about 6 weeks but I am not completely pain free.

Good luck!!
Click to view mohanapte's profile Expert 46 posts since
Mar 3, 2004
4. May 29, 2007 1:38 AM in response to: freeflying_soul
Its a little late in the day when I chanced upon this thready, but I have a good link on the subject:

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 overtrain, 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