What causes shin splints and what is the best way to treat them? How can I avoid them in the future?

Question

I have started running again recently and now have shin splints so bad I can hardly walk. I am a 39 year old woman in fairly good physical shape, I work out regularly, not over weight and I have no physical problems short of the shin splints.. I walk on the tread mill and eliptical regularly with out much problem. The problem didn't start until I started running out side. I run on a concrete bridge with a slight grade (incase that makes a difference).

Thank you all for the fantastic answers! With that information I am able to determine that the fact that I am flat footed has a big impact. The shoes were fitted but my arch was not taken into account. I guess I need to go shopping again. :-)

Answer 1

Shin splints are most commonly caused by overpronation (foot roles in too much at the toe off phase of your gait/running motion). A neutral foot lands on the outside corner of your heel, roles inwards so that it is flat and then roles out on the angle of your toes at toe off. An overpronated foot lands on the outside of the heel, roles in flat but continues to roll in and comes off even with or inside the big toe side of the shoe. The reason this is a problem is that the muscle that is supposed to role you out at toe off (tibialis anterior muscle) is not strong enough to counter the weight of your body that has rolled your foot inwards too far. It continues to pull until it actually pulls itself off the bone where it attaches (this is what shinsplints are - shin splints are not a muscle fibre strain you are actually tearing muscle from the bone which is why it hurts so much and takes so long to heal). The reason why you didn't feel it before is because under less load (walking = less downward force and elliptical = no downward force) your body wasn't thrown into am overpronated position. Now that your are running the repetition of the overpronated state is resulting in shin splints.
To get rid of the shin splints you must first rest the muscle, ice wil help with the inflamation and pain. Next you need to get a really good pair of shoes designed to work with YOUR body. Just going and spending a lot of money will not gaurantee a good pair for you. It would be like buying a Ferarri for off roading - it's a great car but not for what you need. Look for a shoe that is designed for motion control. These styles have a very wide sole through the arch, are stiff if you try to "wring it out", have a very hard "heel counter" and have some type of a "medial post" (usually a dark grey foam of higher density running along the arch sie of the foot). If you aren't comfortable with these terms then go to your local running store and ask them. If they don't know these terms then walk away - they are not trained enough to assist you. A couple of models/brands that do produce some very good shoes for overpronators (motion control shoes) are Asics (gel 2100 series), Saucony (grid stable as one example) and New Balance. Do some research on their websites and they will have pictures to describe what I've talked about.

Answer 2

Can Shoes Cause Shin Splints

Answer 3

Stop Shin Splints Forever?

Answer 4

Well, I can't really compete with the great answers the others have already given you, I'll just relate how I fixed mine. I developed shin splints when I was in basic training. I used to put bengay or icy hot on my shins and then wrap them with an ace bandage and sleep like that. They would be good for about half the day and then I would repeat every night until they stopped bothering me. Try it. You got them because you started running again. If it has been awhile since I've run, I always start on a treadmill just to get my body used to the impact before I hit the unforgiving pavement.

Answer 5

Can't really prevent them but you can help yourself by wearing the appropriate shoe for whatever you are doing. I have learned through trial and error that sometimes the most expensive shoe is not the best one. Make sure you stretch very well before you start running or jumping.If you have them the best thing to do is ice them, ice them, ice them and do the ABC's with your foot.If you have a lot of pain try ibuprofen. Check and see if you have flat feet, as in my case I suffered for years of shin splints and just last year found out my feet were flat. Now I wear orthotics and still get mild chin splints but they have helped a lot. I hope this helps. When you run on threadmill the impact is not as hard since it it made of plastic and rubber, compared to when you run on concrete which is really hard and the impact on your legs is most. Try to start running on grass or dirt and gradually move to concrete. I have noticed that when I run on the schools track my shin splints are really not that noticeable. You might want to try your local school's track. I hope you find a way that works for you.


Peace.

Answer 6

Shin splints are the result of muscle imbalance where the back of the leg is stronger than the front muscles. To correct this imbalance, lie face down in bed with your toes hanging over the edge. Slowly pull your toes upward against the resistance of the mattress. Hold for 1 or 2 seconds, then repeat. Try to work up to 2 or 3 sets of 10. Good Luck

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Answer 7

You really need to read "Stop Shin Splints" by Gary Buchenic (also available in electronic format here: http://www.shinsplintscure.org ). It's about how to permanently cure your shin splints naturally. Worked for me and for thousands of people. Good luck!

Answer 8

Pain along the inside of the shin or tibial bone is commonly the result of overdoing athletic activities, engaging in sports with a lot of starts and stops, or running down hills. Shin splints may also be the result of:
Training mistakes, such as the "terrible toos" — training too hard, too fast or for too long
Running on a slanted or tilted surface, running in worn-out footwear…
If you have flat arches, your feet may have a tendency to roll too far inward (overpronate) when running, which can contribute to shin splints.
Wear proper footwear. Choose a shoe that suits your sport — and your foot. If you're a runner, buy new shoes about every 400 miles.
Consider shoe inserts. If you have flatfeet, you may benefit from wearing an arch support to help cushion and disperse the impact on your legs.
Lessen the impact. Cross-train with a sport that places less impact on your shins, such as swimming, walking or riding a bicycle.
Start smart. If you're starting a new athletic activity, start slowly and add time and intensity gradually. If you're a new runner, start with a pace that meets the "talk test" — if you can't carry on a conversation with your running buddy, you're moving too fast.
Add strengthening and stability training to your workout. Stronger muscles can better withstand the impact of athletic activities, and stability training may help minimize forces being transmitted up your lower leg. Strengthen your lower leg muscles with calf raises and leg presses. Strengthen your ankles with exercises using a resistance band or tube. For stability training, try one-leg standing. Place your feet at shoulder width and extend your arms straight in front of you. Then lift one of your legs and bend it back. Hold for about five seconds and repeat several times, and then switch legs.

If you have shin splints, try the R.I.C.E. method for self-care — rest, ice, compression, elevation.
Rest. Avoid activities that cause pain, swelling or discomfort. But don't avoid all physical activity. Instead, give yourself relative rest. That means reducing the duration and frequency of your high-impact athletic activities. Just how far you cut back depends on the severity of your pain. For a while, you may need to switch to low-impact exercises, such as swimming, bicycling or water running. If your shin pain is severe and causes you to limp, you may need to use crutches until you can walk normally without pain. When you resume your activities, ease back into them. If you don't, your symptoms may return.
Ice. For at least several days after injury and as long as there is any swelling, apply an ice pack to the painful area for 15 minutes several times a day. Cold reduces pain, swelling and inflammation in injured muscles, joints and connective tissues.
Compression. Compress the area with an elastic bandage or compression sleeve to help control swelling and improve symptoms. A compression sleeve is especially helpful if sore muscles are the main cause of your pain. If you use an elastic bandage, don't wrap it too tightly or you may hinder circulation. Begin wrapping at the end farthest from your heart. Loosen the wrap if the pain increases, the area becomes numb or swelling is occurring below the wrapped area.
Elevation. To reduce swelling, elevate the injured area above the level of your heart, especially at night. Gravity helps reduce swelling by draining excess fluid.
For pain relief, try an over-the-counter medication such as acetaminophen (Tylenol, others), ibuprofen (Advil, Motrin, others) or naproxen (Aleve, others).