Anyone have any advice for shin splints?

[morosco]

Posted: 1/5/09 at 2:58pm

Ouch!

Should I exercise through the pain or stop as soon as I start to feel the discomfort? Should I focus on warming up before and after I exercise? Should I focus on strengthening those muscles in the from of the shin? Should I invest in really expensive shoes (recommendations?) for exercising? Should I do all of the above?

[supportivemom]

Posted: 1/5/09 at 3:02pm

In my experience- shin splints don't last that long. I have always done stretches to help. Just flex your foot and then point your foot. You can even do this sitting down. I have also done calf stretches to help. Or you can stand, bend your knee, and then lift the top part of your foot up and down (of course- one leg at a time). Ben Gay also helps. Good luck!

[madbrian]

Posted: 1/5/09 at 3:06pm

Since you're posting here, does this mean you have self-diagnosed shin splints?

I have had shin splints in the past, as has my daughter. There isn't much you can do, but if your current exercise takes place on an extremely hard surface like a street or sidewalk, you'd probably be better off getting to a track, gym or treadmill. The softer surface will be easier on your legs. If you're wearing good, supportive shoes, then there's no reason to invest in expensive shoes (hard to respond since I don't know what you mean by 'expensive'). You can exercise through shin splints, depending on the severity and your ability to tolerate pain. Post-exercise ice/elevation/ibuprofin should help.

[papalovesmambo]

Posted: 1/5/09 at 3:07pm

amputation. it's the only way to be sure.

[mauriposa]

Posted: 1/5/09 at 3:07pm

When mine act up, I've found that it's best to rest it out.

[madbrian]

Posted: 1/5/09 at 3:10pm

"amputation. it's the only way to be sure."

Also good advice for a headache.

[Jane2]

Posted: 1/5/09 at 3:12pm

I had that condition and it's gone forever.

All I had to do is see a foot doctor, was fitted (through a plaster cast) for orthotics which I insert into my shoes. Shin splints gone.

[Mister Matt]

Posted: 1/5/09 at 4:51pm

I had horrible shin splints when learning jig choreography for a production of A Tree Grows in Brooklyn. My shins were swollen twice their size. I found that icing them for 5 minutes three times a day did the trick.

[nygrl232]

Posted: 1/5/09 at 4:54pm

Seconding the stretching and orthotics advice. Try storebought arch supports for both your regular and workout shoes for a while to see if they help. If so, keep wearing them, or get fitted for custom ones (which are pretty expensive but they're worth it).

[son_of_a_gunn_25]

Posted: 1/5/09 at 4:55pm

Get yourself a dedicated pair of running shoes if you don't have them already. Go to a running store and have them watch you run. They will tell you what type of running shoes you need. What is worse paying $150 for a pair of shoes at worst or a $500+ doctor bill down the road? (You can always get shoes through discounters once you figure out which ones work best for you.)

You also need to replace running shoes every 400 to 500 miles of running. If you haven't replaced them recently that could be the problem as well.

Updated On: 1/5/09 at 04:55 PM

[Jane2]

Posted: 1/5/09 at 5:21pm

To add to my experience with the foot doctor. He said that the shin splints were caused by an improper step by my feet. He demonstrated the correct way to walk or run, and then the way I was walking. It's about the imbalance of weight on the foot.

In case I'm not clear, lol. Some people may walk with a roll to their feet, which might put more weight on the heel, or maybe on the outside edge of the foot, etc.

the orthotics correct this imbalance to make sure your foot hits the ground the right way.

worked wonders for me!

[morosco]

Posted: 1/5/09 at 8:39pm

Great advice from everyone. Thank you.

[wonkit]

Posted: 1/5/09 at 8:44pm

Make sure that you do not have any stress fractures, which sometimes mimic shin spin pain (another reason not to self-diagnose).

[morosco]

Posted: 1/5/09 at 9:23pm

I made an appointment with my doc for next week just to check to be sure that my shin splints are nothing more serious than a nuisance.