shin splints ahhhhhhhhh! HELP!?

Question

Well...I run cross country and I have the worst shin splints EVER!
Im captain so I cant NOT run...any tips on how to make then go away FAST?

Answer 1

Shin splints can be caused by sudden increases in mileage, walking uphill, overtraining, walking faster than normal, jumping, running stairs, or just too much distance. They can occur on the medial, or inside of the shin, or on the lateral, or outside of your shin. Medial shin splints are usually caused by excessive pronation or flat feet, and often by pounding from running, or sports like tennis, volleyball, and other weight-bearing activities. If you have medial shin splints and flat feet or excessive pronation, an orthotic device or over-the-counter arch support like Powerfeet or Spenco can sometimes be helpful. Make sure it's a full-length insert.

Lateral shin splints (sometimes called anterior shin splints) are usually due to overuse and inflammation of the anterior tibialis muscle and the muscle compartment in the front of the leg, along the outside front of your shin. The anterior tibialis muscle flexes your foot upward. People frequently get anterior shin splints from the repetition of flexing the muscle. For instance, on the treadmill, if you walk fast enough, and for long enough, or if you've suddenly increased the speed, or you're walking on an elevation, the muscle gets overworked and starts to cramp. It would be like doing hundreds of biceps curls until your arm started to cramp. Plus, on the treadmill, there's no letup since the mill just keeps going. You could potentially have the same problem if you walked or ran briskly outdoors for a long period of time at a speed faster than you're used to.

Treatment for shin splints includes rest, massage, ice, stretching, and strengthening. Rest and ice is sometimes the best treatment. You should also be stretching your calves and Achilles tendon real well. If you have the problem during running or walking, try warming up more and don't increase the speed too quickly. You can also try varying the speed and elevation of the treadmill if you use one instead of keeping it the same.

To stretch your calves:

1. Lean against a wall with one leg forward and the knee bent.
2. Keep the rear leg straight, heel on the floor.
3. Keep your back straight and lean your hips forward until you feel a stretch in your calf. If you don't feel it too much, put your toe of the rear leg up on a tree limb, or a dumbbell, or any other small object, so that you bend the ankle more. Your heel always remains on the floor. That will increase the stretch.
4. To stretch the soleus muscle and Achilles (very important for shin splints), do the same calf stretch but bend the back knee slightly and you will feel the pull on your Achilles tendon.

When you stretch, make sure to hold the stretch until you feel looser and not just for 10-15 seconds. The point to stretching is to stretch the muscle, so hold it until you feel stretched.

Also make sure your shoes are sturdy and give you lots of support, particularly in the arch. If your shins hurt you should gently massage them and then ice them after you work out.

Answer 2

Stop Shin Splints Forever?

Answer 3

a shin splint is a very specific problem. It is essentially an inflammatory reaction involving the deep tissues of the lower leg and may involve tendons & muscles.

Decrease training immediately.
The use of crutches may be necessary to ensure there is non-weight bearing
Review stretching exercises may be necessary.
Light swimming may help to maintain fitness.
Do not train downhill, this can aggravate the condition.
Purchase shin splint insoles.

Acute treatment
The immediate treatment for shin splints is rest. Running and other strenuous lower limb activities should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, anti-inflammatory treatments such as icing and drugs such as NSAIDs may be suggested by a doctor or trainer, though there is some controversy over their effectiveness. Further treatments can include acupuncture

Answer 4

Trust me on this one because at this very moment I am sitting at the computer with an ice pack on my left leg after being told by the team trainer that I have shin splints. Apply Ice as much as possible, stretch your calves out, massage them, try not to over work them for the next few days. They will eventually go away and these things will aid in the healing process. Maybe get some Tigerbalm. Heat after the ice flushes out the blood vessels plus it relaxes the muscles.

Answer 5

Are you just starting up running again?
If so then it takes time to get used to all
of the running. Don't stretch before you
run, always stretch after. Studies have been
done to prove this is the best time to stretch
especially for women.

Answer 6

Take and anti inflammatory like Advil or Motrin, heat will relax the muscles. Stretch, stretch.stretch. Also you might benefit from massage therapy. Also you might try compression stockings at night. Hope this helps!!

Answer 7

there is no way, by brother and dad are both mad on sports, cricket and basketball and the only thing to do is rest, prolonging any sport just makes them worst

Answer 8

Check out this link, it seems very informative.