Shin Splints

[Adam Bayliss]

I have been plagued by this problem for a couple of seasons now due to
an old injury. I have tried everything. Custom orthotics, new shoes,
anti-inflammatories... Anyone have any suggestions, this is really
frustrating.

Adam

[Jeffrey Williams]

I'm in the process of getting over shin splints myself. They started when
I hit about 15 miles per week. I suspect I increased my distance too
quickly. Anyways, I've been doing the following, and it seems to be
working (although it's very frustrating):
- cut way back on my running (we're talking 3-4 miles per week, max)
- weights to build up leg muscles.
- stretching
- lots of time (4 - 6 hours per week) on one of those elliptical
cross-trainer thingys

Been doing this for about 6 weeks with excellent results (pain is minimal
and goes away quickly). I'm very slowly increasing my running mileage
(about 10% per week max).

Oh, I did replace my running shoes about a week ago. I have orthotics and
hate them (so I don't use them - if I were slightly more cynical, I'd
believe that they were a scam perpetrated by the orthopaedic industry).

YMMV

Jeff

[Roger Wrolstad]

An almost identical injury (at least in discomfort) to shin splints is a
stress fracture. A stress fracture is almost impossible to pick up on a
standard Xray. If you lay off running for 2-3 weeks and then Xray, you may
be able to observe the healing process. A medical professional versed in
sports medicine would be your best source for treatment advice.

[Ben Reuter]

typical treatment for shin splints consists of:

a) reducing the pain and inflammation- ice, NSAIDS, avoiding irritating
activities (ie if 10 min of running is painfree, but 11 mi is painful then
only run 10 min)

b) identify the cause- poor flexibility, poor muscle strength/endurance
(especially eccentric contractions), training errors- too hard, too far, to
many runs too close together, etc , too much time on hard/soft/cambered
surfaces, biomechanical problems (excessive pronation/supination, leng
length discrepancy), improper footwear (too hard/soft midsole), too
much/little motion control, etc

c) correct the problems identified in "b"- stretching (correctly), 4 way
ankle/intrinsic foot muscle strenghthening, correct training errors
(coaching, texts such as Noakes Lore of Running, Serious Training for
Serious Athletes, etc), correct biomechanical problems (sometimes
stretching/strengthening does this, sometimes foot wear changes do also)- if
orthotics are used make sure the orthosist understands and works w runners.
I can't overemphasize this enough orthotics aren't the cure or solution, but
if correctly made they can be a large part of it. Also don't be afraid to
return if the orthotics do not seem to be working. I have had good luck w
orthotics made via the Foot Max system. Remember also depending on your
milage, weight, training surface, shoe selection and biomechanical
abnormalities you need to replace the orthotics regularly (for example- on
average they should last a year, but I have been advised that due I should
replace mine about every 6-8 months- no the maker is not making extra $$ off
this because Foot Max guarantees their orthotics for one year so I only have
to go back every 12-16 months)

Ben Reuter