how can i prevent shin splints

sam83uk

sam83uk

sam83uk

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at this moment my feet, shins are 100% fine as i aint done bugger all for months :p but im gonna start running again, first thing ive done is replace my crappy nike fashion shoes for some asics gel running shoes. anything i can do to prevent really bad shin splints (that im prone too) more so on the inner frontal shin area also i get really painfull heels as well sometimes.
 
Unfortunately, if you're prone to getting them, there is little you can do about it. You might want to go see a specialist running centre and get them to do a gait analysis so you can get a more accurate make of shoe for your style but other than that its cycling, swimming or rowing 'mfraid.
 
Yep get your feet properly looked at. It's all good and well saying you've got some nice new Asics but if they don't fit you properly then they'll probably be next to useless!

Plenty of stretching and warming up too.
 
I dont think its that bad to be honest. i get them when playing football with my mates on a all weather surface no warmup, stretching or anything before and after. not to mention in rubbish shoes
 
are shin splints just when you're shins tighten up for quite a lengthy time after some rigerous excercise involving a lot of impact?
 
They can be from tight muscles or from micro fractures in your shin bone. Wearing the right trainers, running on soft ground and stretching are the best things to do to help prevent it.
 
sounds like what i get, thought i was just born for swimming and not running though, hmm might visit a one of these running places - what am i meant to do about footy boots though? :(
 
What are shin splints?
The term shin splints is a common misnomer in sports medicine. It does not imply a specific diagnosis, rather it is the symptom of pain over the front of the tibia bone. The pain from shin splints can be due to either problems of the muscles, the bone, or the attachment of the muscle to the bone. Therefore, 'shin splints' is simply the name given to pain over the front of the lower leg.

What causes shin splints?
The symptoms of shin splints can be caused by several conditions. These conditions include:

o Medial tibial stress syndrome (the most common cause of shin splints)
o Stress fractures
o Exercise induced compartment syndrome
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Over pronation is a common cause (hence the importance of good footwear) as is having weak ankle dorsiflexors (muscles on the front of your shin).
Some good strengthening exercises that I have used with excellent effect with several patients with 'shin-splints' are described on this webpage :-

http://www.pponline.co.uk/encyc/0161.htm

They also describe the link between dorsiflexor weakness and inefficient running technique, which I think is interesting...
The sound of slapping feet
If a runner has weak ankle dorsiflexors, you can often 'hear him coming a mile away', because his feet actually make slapping sounds against the pavement (of course, such a runner will be at high risk for MTSS, because the rapid downward movement of the foot will tear at and overstress the dorsiflexors). In contrast, the runner with strong, functional dorsiflexors will seem to pad softly along, even if he is running on rock-solid concrete. Watch some of the elite Kenyans running, for example, and compare their foot-to-ground patterns with those of elite Brits or Americans or the average recreational athlete. The Kenyans build up tremendous dorsiflexor strength and functionality because they spend their initial years of life running and walking endless miles while barefooted, instead of moving around with their feet clamped into fluffy midsoles which shield the feet from hard work - or sitting around with feet propped up on a soft hassock. As a result, the Kenyans waste very little energy during the stance phase of the gait cycle - and seldom hobble off the track or roads with a shin injury.
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What's the best place to visit in Newcastle to get my shin splits checked out? Had mine for ages holds me back in everything to do with running.
 
Im starting to get them now im regular going...

Some people say go by the book, other people say run them out... the longer i run the better i feel.. i think for me it might just be a process of my legs getting used to regular running... i will see how it is in a few weeks time.. obviously if it gets worse ill get some advice... :p
 
Mine get worse until it feels like my shins are going to burst and a small bump pops out on the front of each shin! I've kinda developed a running technique where I can run without putting hardly any pressure on my lower part by only my top part, but I feel as if i'm cheating myself when I do that, it's funny though because when I run with someone I get a sudden rush of speed after seemingly struggling lol.
 
a bump appearing doesnt sound that good tbh... are your trainings too tight? best off going to a proper shop like to get your feet checked out... if you havent already...

i run with my friend the watch :p
 
Vegeta said:
What's the best place to visit in Newcastle to get my shin splits checked out? Had mine for ages holds me back in everything to do with running.
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if you find a decent place in newcastle please post, as i live there during term time :)

Im guessing from the lack of reply ill never find anyone that will look at me running and recommend me a pair of football boots then? :D
 
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