Shin Splints

Has anyone has shin splints because of exercise??   I haven't had this problem since I ran track in high school - well I haven't moved too much since high school!   If you've had this mean and hateful problem - did anything help beside time?  Who is going to the monthing meeting at Northeast nextweek? Dianne

I've noticed when I workout at the gym, if I don't ease into the routine and warm those muscles up, I start to feel a "pull" comming on, so I have to back it down and ease into it.  Even though my body is feeling the "let's go", ... it's been a longggg time since I've used those muscles.  My Dr. also told me to take some tylenol before exercising if it bothers me much.  Best of luck to you! Nancy

Shin splint pain commonly happens whenever walkers start a walking program, start walking faster, change their shoe style, or change their stride. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down. Overstriding can cause of shin splints, as can wearing walking shoes with a relatively high wedge heel. The shin splint pain will eventually go away as you develop your shin muscles and adjust to your new stride. From MedicienNet.com

How were shin splints treated?

 

Previously, two different treatment management strategies were used: total rest or a "run through it" approach. The total rest was often an unacceptable option to the athlete. The "run through it" approach was even worse. It often led to worsening of the injury and of the symptoms.

Currently, a multifaceted approach of "relative rest" is successfully utilized to restore the athlete to a pain-free level of competition.

What is the multifaceted "relative rest" approach?

 

This multifaceted approa*****ludes:

• Workouts such as stationary bicycling or pool running - these will allow maintenance of cardiovascular fitness.
• Icing - to reduce inflammation.
• Anti-inflammatory medications, such as ibuprofen (Advil/Motrin); naproxen (Aleve/Naprosyn) - are also a central part of rehabilitation.
• A 4-inch wide Ace bandage wrapped around the region - to also help reduce discomfort.
• Calf and anterior (front of) leg stretching and strengthening - to address the biomechanical problems discussed above and reduce pain.
• Careful attention to selecting the correct running shoe based upon the foot type (flexible pronator vs. rigid supinator) - this is extremely important. In selected cases shoe inserts (orthotics) may be necessary.
• Stretching and strengthening exercises are done twice a day.
• Running - only when symptoms have generally resolved (often about 2 weeks), AND with several restrictions:

1. A level and soft terrain is best.
2. Distance is limited to 50% of that tolerated preinjury.
3. Intensity (pace) is similarly cut by one half.
4. Over a 3-6 week period, a gradual increase in distance is allowed.
5. Only then can a gradual increase in pace be attempted.

Caveat!

The amount of injury that occurs prior to any rehabilitation program plays a significant role in determining the time frame necessary for complete recovery. Also good info here at WebMD

I had them when I was in Marine Corps Boot Camp, they hurt really really bad, all I could do is get my shins taped once a week and suck down the motrin.. I didnt really have a option to lay around and get better LOL they do hurt really bad and I hope you get better :0

Darcie

I know all about this but I didn't actually realize until a few weeks ago that this is what it was.   See it has been a long time exercising my body also and I just thought "my poor legs don't know what this is".  LOL !!  Now I feel your pain because I have them!!  My NUT told me that this happens alot to people that start walking after surgery.  She told me that Arthritis Formula Tylenol is good for it and I could just incorporate 2 into my daily meds.  So far this has done ok.  It really is odd to me that Advil work sooooo much better than Tylenol (in my case).  But of course no Advil ever again for me.   I will eventually get pain relief with the Tylenol...it is obviously just gonna take some more time and more exercise.   I hope you feel better.  Take it slow and easy, but keep moving.  I saw a chair exercise video on QVC that everyone was raving about.  I might think about getting it for days my legs and hips hurt.  I've attached the link.  It has great reviews and the price looks good also.  Good Luck! http://www.qvc.com/qic/qvcapp.aspx/view.2/app.detail Connie

   Ladies- Thanks for all the info.  I am just taking it easy - little walking and no Turbo jamming for a while.  Had my 5 + month cjeck up with the NUT yesterday.  I go for my six month checkup on the 13th of Feb.  Received orders for all the blood tests  .  Weight loss slowed to 8 lbs over the last month - but no walking, etc accounts for some of that.  I am pleased with the way I feel. Thanks again to all - you are good friends and great help! Dianne

You can help by streching out your shins every day whether you exercise or not. You can do this by standing flat footed and then lifting your toes off the ground. You'll feel the pull in your shin muslces. Doing these daily will help shin splints a great deal. I used to get them all the time, when I was walking on pavement a lot and those stretches really helped.

 You may need to allow them to rest for a couple of days, then start stretching for a couple of days before you get back into vigorous exercise. Allowing them to heal then easing back into the workout accompanied by stretching will probably prevent you from having them again.

 Good luck! I know how painful they can be!