How do I mend shin splints?

I have awful shin splints from HIIT.  I got them on Monday, so didn't do HIIT until today on the treadmill.  Very painful now.  How long will these last; and any suggestions as to how I can strenghthen my shins so I don't get these?

Other questions too-

1-  Runner's side sticker-  Ouch-  how do I get rid of that w/o losing momentum?

2-  How much water do I actually drink during HIIT?

Ha, I just asked this earlier this week!

I got one good idea in the thread but had to do some legwork (ha) for more info - there are exercises to do to the front of your lower leg that prevent them (its a muscle imbalance essentially, or bad shoes/arches). I looked a bunch up earlier this week but didn't save the dang links.

I did a search for shin splints here, in forums, and got some links from older threads (didn't bump them) that were helpful

sorry I don't have it all readily available - but a quick int. search got me lots of info.

Rest to heal them.  Working out barefoot to prevent them.

I had terrible shin splints earlier this month. they still hurt a little when i run :( the best thing I found for them is ice and rest. I actually got them by working out barefoot so I can't recomend that. also, make sure you stretch your calves really well after your workout, http://www.ehow.com/how_3005_stretch-calf-mus cles.html ; That will really help. Good luck!

I have heard different things about drinking water during training. Some people say you shouldn't drink any at all, other people say you should. I drink about one liter during a one hour training session. It depends on the person I guess.

I have had them more than once. Couple of things I did to help not lose momentum. Was to use the Elliptical Machines, they are no impact to your body but you can really still get a good cardio session.

It helps to do some kind of movement so they can heal from the blood flow. Stretching was suggested and that is a very good thing to do before you work out always. Stretching helps prevent lots of aches and pains from working out.

I don’t know how long you have been running, it takes lots of time to get your body used to running, it took me more than 6 months to get to the point where I can run for 30 minutes on the treadmill or outside with out lots of body pain.

It also depends on how heavy you are I was 160 pounds when I started and my current weight is 130. I know that had a lot to do with the body pain in my hips, knees, and ankles. Also make sure have get really good running shoes, with nice arch support, good socks and they need to fit right.

Have some one who knows running look at your form when your running, you could be stepping funny and causing your shins to ache. It is a heel toe action, if you run on your toes more it will make your shins ache.

Just some thoughts J

Good job for working out!

I had some bad shin splints when I started back running too.  Definitely rest and ice them.  You can also do an exercise where you put a tea towel on the floor and work on pulling it towards you with your toes to strengthen the fronts of your legs.  Don't run on them while they are still injured, find a low/no impact exercise to do in the meantime, and then when you are able to run on them again, stretch, stretch, stretch afterwards.  Finally, make sure you have good shoes properly fitted to your feet and activity.  The money I invested in good shoes has saved me SO much pain.

Ultimately, don't overdo it, build up a fitness level, and the more you run (uninjured) the stronger they'll get.

if you have an exercise ball...

sit on a bench or chair with legs extended, knees relaxed, put exercise ball on your shoelaces, extend arms straight but relaxed.

curl toes toward you as you push on ball with hands for resistance. the ball will roll up to your toes. hold for a sec, relax, repeat.

ice them after working out b/c they get inflammed after using them.

also consider taking what runners call an "ice bath" - it's literally what it sounds like you fill up a tub with cold water and a boat-load of ice and sit in it. It hurts a lot b/c its so cold but this is a great way to help your legs (and shin splints) recover after using them, which in turn can help you work thru the pain and not lose momentum.

someone mentioned your running sneakers- great point! If you have been using the same ones for a while its time for a new pair that better supprts you.

run on soft surfaces (like grassy fields or a dirt path) to cushion yourself - take a break from teh pavement or tredmil which is sometimes a litte harsh on the legs.

And as for water during HITT - i wouldnt drink too much b.c that is how you can get side sticches, but that is just my personal opinion.

This seemed to work for me when I was trying to switch from walking to running... I was getting bad shin splints, and it was keeping me from running even though my cardio system was up for it.

Stand against a wall, with your feet about 18" from the wall (back flat against it, so your feet are sticking out in front of you).  Shoes on.  Then lift up your toes, and tap up and down quickly 30 times.  Then do the toe lifts again 30 times slowly (like once per second). 

When I did this, I could feel the "burn" from the shin splints, but it was just the beginning part of it.  It's supposed to help develop the muscles in the front of the shins, which aren't very heavily used if you're not running.  Just a matter of conditioning those muscles again.

It seems to have helped me.  I'm running 5 minutes/walking 1 minute now for 24 minutes, so it's a big improvement in the last 3 weeks.  I wouldn't do these if your shins are really sore or it really hurts; that probably means you need more ice and rest first.

Clint

THANK YOU!!!!!!!

i'm sitting at work w/ my feet up and icing my shins.  I rested them the entire weekend; but they got all painful today so I stopped the treadmill.  Going to get a new pair of sneakers too-  tomorrow will be elliptical day!!  Took ibuprofen as well.

Tonight I'm going to take a peppermint/eucalytus bath w/ jets and that should sooth the aching legs!!

Original Post by vanessa1031:

THANK YOU!!!!!!!

i'm sitting at work w/ my feet up and icing my shins.  I rested them the entire weekend; but they got all painful today so I stopped the treadmill.  Going to get a new pair of sneakers too-  tomorrow will be elliptical day!!  Took ibuprofen as well.

Tonight I'm going to take a peppermint/eucalytus bath w/ jets and that should sooth the aching legs!!

 You are using real running shoes, right?  Have you been fitted at a running store?  They'll look at how your foot hits the ground when you run, and get a shoe to work with you.  Sometimes not real cheap, but if you're serious about it...

Clint

I've had shin spllints off and on for years and find the best stretch is to do a pigeon toed calf raise, but I tend to walk with my feet going outward so if your feet turn in do the opposite stretch.  I do this stretch for a minute or 2 and raise and lower several times to really workout the muscle.  since doing these I can now run on the treadmill where before I wouldn't even get on it to walk due to the pain

I used to get shin splints.  Rest, ice, and ibuprofen are the only things that will get rid of them.  If you want to prevent them get a good pair of running shoes that specifially are designed to cushion impact.  I ran in Asics and never got them again.

I used the ellpitcal today and didn't run so I could rest my legs.  I AM going to get new sneakers; b/c mine are kinda old and uncomfortable.  After icing and taking IB, they are so much better today.  Thanks for the advice-  much appreciated!