Terrible Shin Splints

Furton

Furton

Furton

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Liverpool
For the last few years every time I've been running I get extremely painful shin splits within a couple of minutes of running, I've largely avoided running until the last few months as I could keep fit without any impact exercise/sports. However I've been training towards a triathlon in July and everything is going well except for my running. Here's a brief run down of what I've done to try and resolve the issue

  • Had a Gait analysis and had running trainers chosen to correct how I land on my feet
  • Tried 1km run on a treadmill every other day (still suffer from shin splints)
  • Been to a physio for massages to my shin who says the muscles are tight, had about 10 sessions so far but the longest I've managed to run is 10min
  • Fitted Dr Foot insoles into my running trainers as I believe I'm flat footed, hasn't helped

I'm starting to worry I won't be able to complete the triathlon because of my shins stopping me from completing the 5km run. Is there anything else I could be trying? A friend of mine is going to lend me his Newton running trainers which he says encourage you to run on your toes, rather than heel strike. Does this sound reasonable?
 
I assume you're warming up and stretching before running. Might sound daft but spraying deep heat liberally over the shins combined with a good stretch before a run has helped me in the past.
 
Never had them but then I dont run. But when I was bodybuilding I used to train the muscle on my shins by doing toe raises.

Whilst sitting put a weight on your toes and with your feet flat on the floor raise you toes up until all but your heal is on the floor. This should hit your anterior tibialis
 
I guess you have tried running outside as well?

I get them almost instantly on a treadmill but can run outside on grass or concrete without any problems at all.
 
had these a few years ago when i took up running, I just rested for a while (few months) and slowly started getting back into running. Hasn't been a problem since. :)
 
Run your thumbs down the inside of the shin as often as possible. Use massage oil or soap if you're in the bath.
Massage and stretch your calves as often as possible.
Try to land on your midfoot and not push off too much on your toes.
 
Shin splints = general term covering MANY different problems. Too often people hear/say shin pain and instantly jump to shin splints. If its not the default most common "shin splints" then the common fixes aren't going to do anything.


General default shin splints normally comes across as pain mostly AFTER running and for a while after, depending on how bad it is it can happen during running aswell.

I get something completely different that doctors are being arsey about treating, two docs have decided I do have compartment syndrome but its not bad enough to treat right now. Of course, I can't WALK 3-4 minutes without the pain becoming unbearable but thats apparently not acute.

Anyway, compartment syndrome in the shins will come across as pain pretty quickly after starting activity and ONLY stay painful as long as you keep moving, 2 minutes after stopping the pain has completely gone.

Basically until you know whats wrong with your shins, advice/idea's are pointless. The type of pain, how you feel it, when, and for how long will go a long way to working out what is wrong with your shins.

Compartment syndrome is essentially when your muscles expand/swell due but the outer sheath remaining the same size and way too tight, for me the pain is, well, insane, and the treatment isn't great either.

Anyway, I've had this pain on and off, worsening over time, for like 5 years, and 3 years of that was multiple doctors giving me general advice on stretching the mucles and slowly increasing distant, and proper rest and all the other rubbish.

Diagnosis before treatment ;)
 
As above, shin splints generally come on after running. You say you get this pain alomst immediatley upon start of run - describe exactly what you do. My shins ache walking fast up hill, yet I happily run long distance at a fairly nippy pace. Are you sure it's not just the initial adjustment to running?

You've had a gait analysis and shoes chosen to match - then you go put insoles in them??

You believe you are flat footed - well you either are or aren't. Do a wet test.

Newton shoes, hmmm. why not just run for 1km on the treadmill up on your toes in your current shoes and see how you feel.
 
I have had Shin Splints since I started running 6 miles every other day 4-5 months ago. Not as bad as you describe, as usually a couple days rest and I am good to go. What I have found helps me is calve stretches before and after exercise as well as anytime throughout the day. Compression socks are also worth a try as a aid to recovery.
 
Get yourself to a podiatrist and see about custom-fitted insoles - may well get to the bottom of this.
 
Podiatrists aren't "quacks" but, first and foremost, diagnosis from a decent doctor is essential.

You might find a great podiatrist who will find exactly whats wrong, you might get one who just gives you standard guff and wants you to buy expensive insoles you don't need. First step is to see someone who can rule out or find serious problems that will be made worse by mistreatment.

One of the biggest problems is doctors being crap aswell though, go to a cancer doc and he'll think bone cancer, go to a podiatrist and he'll look for foot problems first, go to a leg guy and he'll look at your leg first(but the problem won't necessarily be there).

Whats worth noting before you go to a doc or podiatrist, or whoever, is track the pain and write down so you don't forget, exactly how and when you get it. Minutes into running, does it go away while running, does it go away quickly if you stop completely, do you get the pain worst after a run and can last for a couple days where rest/ice seems to help most.

First couple docs I went to years ago "i get pain in my shins when I run" "oh, shin splints, rest/ice/stretch, you'll be fine".

Years later, better doctor asked everything I mentioned before, he said, no way in hell its classic shin splints, at all, its something completely different........ then said he wouldn't treat it :p
 
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drunkenmaster said:
Compartment syndrome is essentially when your muscles expand/swell due but the outer sheath remaining the same size and way too tight, for me the pain is, well, insane, and the treatment isn't great either.

Anyway, I've had this pain on and off, worsening over time, for like 5 years, and 3 years of that was multiple doctors giving me general advice on stretching the mucles and slowly increasing distant, and proper rest and all the other rubbish.

Diagnosis before treatment ;)
Click to expand...
This is what I had 5years ago. Couldn't get rid of it for a good couple of years and it gave my excruicating pain when playing football. As DM said the treatment for it does look a bit nasty.

I only got rid of it by taking a complete break from running for over a year and I've not had pain return yet *touch wood*.
 
Jokester said:
This is what I had 5years ago. Couldn't get rid of it for a good couple of years and it gave my excruicating pain when playing football. As DM said the treatment for it does look a bit nasty.

I only got rid of it by taking a complete break from running for over a year and I've not had pain return yet *touch wood*.
Click to expand...

Gah, it was ridiculous for me, out of literally no where at uni it started to become agony just to walk into Uni, on campus first year, second year I was around a 7 minute walk and half way in it was agony, I was walking slower than granny with a zimmer frame.

Despite me being essentially unable to do anything that requires walking more than a few minutes at a time, its not classed as acute enough to warrant sugery right now :rolleyes:

I have no idea why it started, or why it won't go away, I've pretty much "rested" it for 2 years now.

THe surgery is basically going in and making a shin length slit in the muscle sheathing...... so I'm more looking for any alternative than fighting to have it done asap
 
IceBus said:
Get yourself to a podiatrist and see about custom-fitted insoles - may well get to the bottom of this.
Click to expand...

This. Fixed mine so well that i can even run/play soccer with out any orthotics at all now.

Its the best way.
 
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