Medial Shin Splints
 

Hello,
I suffer from medial shin splints during and especially after sprinting short distances without stretching. The pain is centralized around the mid-calf, but the 'center' varies in each instance. I over-pronate, which I correct with custom orthotics and New Balance running shoes.
I was wondering- aside from Ibuprofen, is there any way of treating and preventing these kind of shin splints? They generally don't happen when I stretch, but I never have time to stretch when running to catch the bus :)

Thank you for your help, I would be glad to provide any further information.

Solid

Re: Medial Shin Splints
 

Asked and answered. Tx is to STRETCH. There is no cure better than prevention.

Here is your custom Rx... Set that "SF watch" of yours to wake you up 2 minutes earlier than you normally do and then stretch.. take the other 60 seconds of that time and thank yourself for doing it and admire how cool it is to have a watch JUST LIKE THE TEAM SERGEANT. :D LOL

Just kiddin with ya' Solid. You did answer your own question perfectly though. Good luck

Are you more interested in treatment for Chronic shin splints situations?

:D I'll definetly try the stretching. I only stretch out my calves before running, so I'll try it in the morning.
If you have anything to say about chronic shin splints, I'd be all ears. This is probably a problem I'll be facing in the long term.

Thank you,

Solid

I am sure that one of these guys like Cric has faced this very recently. My typing fingers are getting sore. LOL I will defer to someone else to answer.

If no one answers after a while, I will give you info on what always worked for me, and what I was always told.

In the above post, I answered only stretching because you listed it as a proven cure for you already. There are more prevention techniques out there as well as palliative Tx (like taping) that is recommended (although I must admit taping has NEVER really helped me personally).

I'm just glad to know that there ARE preventative measures available. Because over-pronation, even with good orthotics, is hard to fix, I figure I will be suffering this problem for quite a while.

Thanks again,

Solid

Re: Medial Shin Splints
 

What most people fail to realize is that you can do basic stretches while:
waiting for the coffee or tea to brew
drinking said beverage
fixing breakfast
eating breakfast
showering
in line at the store
sitting at your desk
riding the bus
etc.

You don't have to stand or sit and do rigerous stretching routines. Think about your daily routines and integrate basic stretches.

Just my .02

Who dat call my name...
 

Solid:

To echo what has already been said you have answered your own question.

Here is an exercise/stretch that has helped me greatly. While you are sitting in class, at the table eating, watching TV typing here, etc... Curl your toes and foot upward and try to touch your big toe to your shin; You will feel the stretch in the front of your shin. Hold the stretch as long as possible and then relax and do the same with the other leg. You should do 3-4 sets of these everyday.

I have been using this stretch and it has totally taken care of my problem with shin splits.

You also need to be sure you stretch the Soleus...
http://www.rice.edu/~jenky/images/soleus.gif

...and the Gastrocnemius as well.
http://www.rice.edu/~jenky/images/gastroc.JPG

Alot of musculoskelatal problems induced by training and non-trauma related, can be resolved or better yet prevented with a good, THOROUGH, stretching routine.

HTH.

Perfect. Thank you for your help, guys. The 'big toe' stretch seems to be the most effective, I already do the other ones.

Thanks again!

Solid

x

DD,
I get them whenever I run suddenly (without serious stretching) or sometimes even when I walk. They'll last for either an hour or, if I had to strain repeatedly (run twice to the bus), the entire day.

The symptoms match those listed by webmd for medial shin splints, and my feet are flat as the floor.

Do you think that it's something else? My diagnosis could obviously be faulty.

Thank you,

Solid

You can also take a glass coke bottle or piece of pipe and roll it gently back and forth of the affected area. Gently is the key word here.

I'll certainly give it a try. Thanks, Doc.
Apparently, medial shin splints are caused by scar matter forming but not going away, which presses on the nerves. The best way to deal with them, if this is true, is to massage the effected areas hard so as to dislodge the scar tissue.

This is all according to the dude that owns my local running store, so it could be total BS. However, it seems to be working. I ice my shins after long runs, too.

Now where's that dang bottle of Sol?

Solid

x

I only get them after runs, both short and long. I've tried stretching before and after vs. just stretching afterwards, and the stretching doesn't seem to have much of an effect. I don't get the splints from walking long distances when rucking. I've been trying 'toe stretches' as Cric described, for a few months now (I think...) and it doesn't seem to have any definite effect.

Hope that helps,

Solid

x