I have had shin splints off and on (moslty on) for about a year now. I get healthy and then after about 3 weeks of running they come back. I do everything...come back slow, stretch, ice, strengthen, etc, but I just cant seem to shake them.
What should I do? I am running in the Asics nimbus, and I have orthodics. They are coming back mildly now, shoudl I just run through them, how much of them is mental?
hey man, i'm in the same boat. i got orthotics last october and have been wearing them since...but i just decided to switch to a lower heeled shoe a couple weeks ago. maybe it will help. i was running consistently for a couple weeks but they're starting to come back. i'm doing some strengthening exercises for my arch/ankle/shins which should hopefully help. i'd but just as grateful as you to receive any more help on this issue. shin splints are awful.
I'm not an expert or anything, but as far as I understand shin splints are caused by a combination of running form and footwear. If your footstrike is too far ahead of your center of gravity, your achilles and calf does not absorb as much shock -- that goes right to your shins and knees. A shoe with a high heel exacerbates this problem (see threads about Deena striking ahead of her center of gravity due to American Asics). Suggest checking out your form or having someone who knows what's what check it out. You might not be leaning forward far enough, you might not be extending your leg back far enough before pushoff, or you might be locking your knee before footstrike. All bad. While you try to correct your form/footwear, you can strengthen your shins by doing toe raises with paint cans on your toes while sitting on a table. Stretch those calfs and hamstrings to make sure they're flexible. Good luck!
Unfortunately a lot of the exercises only exercise the shin through one plane of direction.
Try switching to a lower profile shoe
Try massage with dry oil every day on your lower legs
Try this routine:
1. Large circles with toes X 5 + alphabet with each toe
2. Walking on heels 3*50m
3. stretch shins and calves
4. toe taps - as fast as possible 3*30 both feet
5. paint can toe lifts 2*10
6. foot rotations every way, holding foot for medium resistance - 2 sets
7. wall shin raises - 15 normal, 15 pulses
8. heel step downs 15*1 set
9. stretch calves and shins again
sustitute some of your milage for bike/recumbent bike/rower work in the gym e.g. 40 mins steady in gym not roads
don't run on very uneven offroad/grass
Good luck
any1 has any knowlegde abt lower compartment syn ?
i had mild shin pain on e lower left side of my right leg. but its bearable, so i had continue to run. the pain seemed to spread, now i feel it on e top of my shin, before e knee. and also my calf hurts and strains pretty much. so can it be combination of both lower compartment syn and shin ?
recently , e outside of my righ knee hurts too. e part where e hamstring connects to e calf? i dare nt put pressure on it when i land, so it turns out tt i will seem to be "galloping" , stepping with e left leg n carryin over my right.
my whole right leg is pretty screwed up..
pengtat
try whey protein