Shin Splints from Running?

[rotasoda]

Buy a foam roller, it worked for me. You roll on it to massage the shins, calfs and etc..

[Kupes]

Treat the cause, not the symptom. If you are constantly getting splints and are already in a steady routine [read: not just starting out or increasing your runs too fast without adequate rest], something is wrong with your feet or footwear.

I used to get severe shin/knee pain after my runs and would just rub down my knee/shins with frozen dixie cups and it would help, but I would always get the pain. I finally went to a running store nearby [I used Fleet Feet] and had one of their sales people [all are avid runners] look at my gait, measure my foot properly and listen to my situation. After he came out with about 6 sneakers for me to try, bought 2 pairs and haven't had pain since.

I also went to a podiatrist a few years ago for orthodics, which helped immensely, but they weren't sport ones [I wasn't running at that time].

Most good sneakers have a shelf life of 500 miles, so don't let them wear down too much.

[CityOfChicago]

Shin splints are usually caused by a combination of poor flexibility and impact. So, first off make sure you have a good pair of running shoes. That is, shoes designed for running, and in good shape. If you can, go to a specialty store and have your gait evaluated. Find out if you are a heel-striker, an over-pronator, or such (how muck your foot rolls in or out as you land and step off). They make shoes specific for all running types, and most cost under $150. That's money well spent.

Next, work on calf and shin flexibility. Calfs by hanging ur heel off a step or putting your toe up on a wall.

You may not know this, but the calf is actually two muscles - the the gastroc and the soleus. The gastroc crosses the knee joint to attach on the upper leg bone, the soleus does not. This is important, because it means you should strecth your calf two different ways - one with the knee straight (the gastroc is fully strecthed and therfore is stretched) and one with the knee bent (gastroc is passively contracted, therefore the soleus is stretched). This is also the reason why calf weight training should be done both standing AND seated.

Stretch you anterior tibialis (shin) by sitting on you lower legs with your feet in flexion. That is, get on your knees with the tops of your feet flat on the floor and your toes pointing behing you, then sit down on your calves.

Ease into your running. Start with slower paces and distances, increasing as your strength and tolerance increases.

If you have shin splints, ease the pain by filling those little paper cups withh water and freezing them. Then peel back the paper to expose the ice and massaging your shin with it. Or freeze a can of shaving foam and rolling it up and down your shin.

And finally, make sure your shoes are laced securely. Loose shoes alter your running, and will always cause shin splints.