shin splints

(Mark Robinson) said:

I have been suffering from reoccuring shin splints for about 18 months
now and am desperate to get the problem resolved so I can start
running seriously. I had just got the bug when it first kicked in and
I have been on and off training ever since.

My main problem is the conflicting advice I have received, ranging
from:

a) Trainers
b) Need to get orthotics
c) Need to increase flexibility of muscle fascia
d) Need to strengthen shin muscles
e) Need to gradually increase running distance/intensity
f) RICE
Basically I am confused, I have read alot online and in books, and
seen two physiotherapists. The first suggested acupuncture and
self-massage along with orthotics to prevent over-pronation, the
second said I hardly pronated but my fascia was so tight it was a
wonder I could walk.

I my last pair of trainers were selected based on my advised need for
extra support for over-pronation, altho after 6 months there isn't
much wear on the inside edge compared to the rest. (Adidas supernova -
look like they are designed for a disability)

I did try some orthotics, but recently I read that they should be
personalised and I have no idea where I would go to get such a thing.
Any recommendations?

I have also been trying to spend time regularly stretching to improve
flexibility in the legs and also ensuring I warm up well before any
runs.

Finally, I cut back my running for a month completely then started to
build up gradually by starting running for 2mins 2 mins 30secs a day,

I'm not following this. Did you cut back to no running?

Quoted message said:

5 days a week, and increasing the time by 2mins 30secs a week.
After nearly 3 months I think no one can accuse me of increasing too
fast but my shins are still a significant problem. I have started
taking a 30min cold bath after runs which seemed to help somewhat but
didn't eradicate the problem

Did you stop running or just cut back? I have never had shin splints so
maybe I'm way off base here. But I think you need to cut back to zero
running for 1 or 2 weeks to let everything completely heal, then start
back up with fast walking with ocassional running. Similar to a
beginner's running program.

Quoted message said:

The majority of the time I only feel pain while running not while
walking unless they have gotten really bad.

I think the pain is telling you to stop running, at least for a while.

Quoted message said:

I am so keen to run now I have discovered how much I enjoy it. I am
sure there are years of experience with similar issues in this group
and if anyone could provide me with some advice I would be extremely
grateful

Hopefully someone that has actually been through this can provide
additional input.

Phil M.

Quoted message said:

My main problem is the conflicting advice I have received, ranging
from:

a) Trainers
b) Need to get orthotics
c) Need to increase flexibility of muscle fascia
d) Need to strengthen shin muscles
e) Need to gradually increase running distance/intensity
f) RICE

Go with "E" Blobby, it's the stairway to heaven.

Blobby,

I would advise you do some reading about "Compartment Syndrome" (there are
heaps of articles on the web) and see if it sounds like it applies to you.

I was having a lot of trouble with pain/cramping in my leg, and the pain
only started after a certain distance during my runs. I at first just
thought it was "shin splints" but after time hadnt healed the injury I
decided to go to a specialist for "pressure tests".

These pressure tests were high and I had surgery soon after ( a fasicotomy
and compartment release in my leg). I have had not had a reoccurance of my
problems since then (it has been about 1 year since that surgery).

This may not be your problem, but it is something else worth thinking
about/researching.

Cheers,

Rob.

"Mark Robinson" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

I have been suffering from reoccuring shin splints for about 18 months
now and am desperate to get the problem resolved so I can start
running seriously. I had just got the bug when it first kicked in and
I have been on and off training ever since.

Better describe your "shin splints." I was told I had them once, by two
different people. To make a long story short, I went to a PT and he said it
could not be shin splints because there is only bone at that location.

He had me put my thumb on the place where it hurt and move my foot all
around. Sure enough, nothing below the skin moved. He gave me an exercise
for a stress fracture and told me not to run until the pain goes away.
Well, it went away in less than a week and I did the Chicago Marathon.

Sure, the pain came back, but not real bad and by the end of October, I was
running again without pain.

I wasted a lot of time while people had convinced me I had shin splints
again. As for "real" shin splits. I have been able to get rid of those
with toe raises.