Just got a brutal case in my left shin..anything to help beside rest?
Is it OK to lift weights for lower body when you have shin splints?
RICE. Strengthen your shins with dorsiflexion. Good idea is to use a resistance band OR while sitting on the edge of a chair(or bench or bed or anything) place dumbbell between your feet and dorsiflex.
I would still lift weights and at this point start focusing more on legs with free weights.
This next statement was something I read the other day and it makes sense, but I don't know how true it is: With any vertical lift(squats, cleans, deadlifts, etc) your shins act as stabilizers, so those exercises should help strengthen the shins, which helps prevent injury.
In a couple weeks SLOWLY start back to running. Like maybe 3 mins at a time slow. Adding a few minutes each week every couple days. BTW- only a doctor can diagnose shin splints.
Add to RICE that you need to stretch your calf out daily to keep it loose. Also, you should see a doctor to make sure it's not compartmental syndrome, which is far worse than shin splints.
what r shin splints, what do they feel like?
thanks!
Original Post by agruskin:
what r shin splints, what do they feel like?
thanks!
agruskin: The calf muscles are tight or over developed and pulls/puts stress on the connective tissue of the shin bone (aka Tibia) where it all connects up.
Whenever I got them, my shin or shins will hurt like crazy! Sharp and then ache.
tslate34: I agree, and worth saying again. See your Doctor if it persists. In addition to the suggestions above, the lower leg can be taped to for support, but R.I.C.E is a better option. Let it heal....
Prevention is warming up, stretching the entire leg and hip areas. This helps protect your hip, knee, calf and ankles. Stretch again when cooling down. (PS Stretching shouldn't hurt, either! So if it hurts, stop-check in with your doctor)
hmm, well i jogged yesterday, something i dont normally do, and the nacks of my calves sort of hurt, r those my shins? lol
what feels more sore tho r the very top backs of my thighs, sort of the sides, maybe near my hip, also.
i am a little active, its not like i never WO, im planning on taking a day off sunday bc ill be too busy, what type of WO or activity could i do today do u think?
thank u
Original Post by agruskin:
hmm, well i jogged yesterday, something i dont normally do, and the nacks of my calves sort of hurt, r those my shins? lol
what feels more sore tho r the very top backs of my thighs, sort of the sides, maybe near my hip, also.
i am a little active, its not like i never WO, im planning on taking a day off sunday bc ill be too busy, what type of WO or activity could i do today do u think?
thank u
Here is a link to show you where shin splints are
http://www.mayoclinic.com/health/shin-splints /DS00271
The term "shin splints" refers to pain along the shinbone (tibia) — the large bone in the front of your lower leg. The pain is caused by an overload on the shinbone and the connective tissues that attach your muscles to the bone.
oh, thanks!
dont think i have that then, it just feels a bit sore in the back of my calf, not the front.
shin splints are a hoor! they're a total ****. im doing a fair bit a running at the mo. im lucky coz im working in a morgue at the mo located away from the hospital a bit - but its located beside a river.
any run i do over 5 miles, especially if i run on pavement - i stand in the river knee deep for about 10-15 mins immediately after the run. the water is upstream of city, so im hopeful of not developing leptospirosis! but so far its working well for me. shins feel good
RICE is the key while you are suffering it. DO NOT RUN while you are suffering pain. you run the risk of a problem called compartment syndrome. stretching the shins once you recover is also NB. you can stretch them by kneeling down on the ground with your feet extended behind you
FIDGET-wow, 5 miles??!! holy cow, thatd take me, well, i have no clue id never do it! lol how often r u doing that? sooo cool to be in/near a river, thats awesome! lol i dont run, heck no. stretching by kneeling w feet extended behind, deff having a toguh time picturing that. whats rice?
Rest,Ice,Compression and Elevation
Be sure to wear shoes with well-cushioned soles when you jog or run. I've had a few brutal cases of shin splints, and I've come to realize that it only happens to me when I run or jog with shoes that have inadequate cushioning. Also, once you get a case of shin splints, it's good to avoid jogging or running for a few days until you have fully recovered.
yeah i wear nike pegasus... they super cushioned, sometimes too cushioned. i also wear asics nimbus...i have high arches so need neutral cushion and soft surfaces!
thanks agru, im running about 25-30 miles at the mo. just gonna try and keep a lid on it at that. my psych said to fire away coz it really helps keep the anxiety at bay. so long as i put in whats going out they're happy enough to let me run!
5 miles isnt huge really. it used be very taxing on my body when my bmi was underweight but im about 21.5 and really i feel good even doing 7-8miles. but thats my limit then. because i find if i dont cap it, the miles can just keep going up and up!
FIDGET-hi, so i know this is just a public thread but thats really great. i dont want to be a runner, i dont really like working out, i do it bc my doctor tells me to and it does help me feel better. is it diff running outdoors than on a treadmill? im just recovering now and have no aspirations of running again, and i did like 1/2 what u do. im at a bmi of 19 today, highest in about 3yrs but duh, not stopping now. wow, so thats 5/wk, ugh, cool, not for me tho!! oh, and u say not huge to do 5miles, dont short sell urself, it is huge, it is!
