What is the best way of getting rid of shon splints?

Question

I play a lot of rugby and train on mud/grass. Somehow I have developed bad shin splints even though I don't run on tarmac. Does anyone know the best way to get rid of shin splints once you have them. And secondly the best way to prevent them returning. I have tried orthotic insoles and also extra stretching. Thanks

I wear the top of the range asics kayano as they have the best cushioning

Answer 1

Since about half of all lower leg problems are caused by biomechanics inefficiencies, it makes sense to get the right advice on footwear. Apart from good footwear, what else can you do?

Firstly, a thorough and correct warm up will help to prepare the muscles and tendons for any activity to come. Without a proper warm up the muscles and tendons will be tight and stiff. There will be limited blood flow to the lower legs, which will result in a lack of oxygen and nutrients for those muscles.

Before any activity be sure to thoroughly warm up all the muscles and tendons that will be used during your sport or activity. For a detailed explanation of how, why and when to perform your warm up, visit http://www.thestretchinghandbook.com/archives/warm-up.htm.

Secondly, flexible muscles are extremely important in the prevention of most lower leg injuries. When muscles and tendons are flexible and supple, they are able to move and perform without being over stretched. If however, your muscles and tendons are tight and stiff, it is quite easy for those muscles and tendons to be pushed beyond their natural range of movement.

To keep your muscles and tendons flexible and supple, it is important to undertake a structured stretching routine. For an easy-to-use, quick reference guide of more than 100 clear photographs of every possible sports related stretch, for every major muscle group in your body, get a copy of The Stretching Handbook. If you're interested in stretches for the ankles and lower legs, The Stretching Handbook has detailed photographs of 22 different stretches you can do. Learn more about The Stretching Handbook here.

And thirdly, strengthening and conditioning the muscles of the lower leg will also help to prevent shin splints. There are a number of specific strengthening exercises you can do for these muscles, but instead of me going into the details here, I have simply found another web site that has already done all the hard work. It explains a number of exercises you can do for preventing shin splints. You can find these strengthening exercises by going to http://www.watfxc.com/TF/TF%20Education/shin_splints.htm.

The above-mentioned article is the only other article I found which included a comprehensive section on shin splint prevention. If you're only interested in the strengthening exercises, you'll find them towards the end of the article. If however, you suffer from shin splints or you're looking for more information on shin splints, I recommend you read the entire article.

How to Treat Shin Splints!
Firstly, be sure to remove the cause of the problem. Whether is be a biomechanical problem, or an overload problem, make sure steps are taken to remove the cause.

The basic treatment for shin splints is no different to most other soft tissue injuries. Immediately following the onset of any shin pain, the R.I.C.E.R. regime should be applied. This involves Rest, Ice, Compression, Elevation, and Referral to an appropriate professional for an accurate diagnosis. It is critical that the R.I.C.E.R. regime be implemented for at least the first 48 to 72 hours. Doing this will give you the best possible chance of a complete and full recovery.

The next phase of treatment (after the first 48 to 72 hours) involves a number of physiotherapy techniques. The application of heat and massage is one of the most effective treatments for speeding up the healing process of the muscles and tendons.

I have found, both from personal experience and from working with many clients, that this form of treatment is the most effective. The application of heat and deep tissue massage on the effected area seems to bring the best results. If you suffer from shin splints, be sure to spend at least a few minutes massaging the effected area both before and after you exercise.

Once most of the pain has been reduced, it is time to move onto the rehabilitation phase of your treatment. The main aim of this phase it to regain the strength, power, endurance and flexibility of the muscle and tendons that have been injured.

Answer 2

reason people on my cross country team got shin splints, flat feet (taped up the arched and got some inserts to support arches), one leg longer then the other (got an insert for the short leg to make them even), pronation/supination (insert to force the foot towards the other side), that's all I can think of right now.
I also found out that those freezer-pops (long skinny incased in plastic) are great for icing shins- just pop them around the shin and use an ace wrap to hold them in place

Answer 3

Treat- ice bags, or bags of veggies
Prevent- talk to an athletic trainer about taping to prevent them- either shin splint, or arches is what they'll do

Answer 4

Better shoes. I've always had good luck with New Balance shoes. Go to a real shoe store (not Walmart or Shoe Carnival or any place they hire know-nothing teenagers) and they'll observe your walk (if you pronate or superpronate) and they'll fit you with an appropriate and stylish shoe. If you have a Murphy's Shoes in your area go there. Or get those Z-Coils.

Answer 5

I used to get those all the time when I ran track. The only way I found that helped was to wrap my legs.

Maybe go here for more info:

http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints.htm

Answer 6

lots of ice, I used to get these all the time, from dryland training. trainer always iced and then wrapped in tape or ace wrap.

Answer 7

use ace bandages - wrap to the inside - lightly - on days of competion or training use tape - continue to stretch,

Answer 8

huh?!!!!!!! but thanks for the points.