Does anyone know how to get rid of shin splints?

Question

Always at the begining season of track I get really bad shin splints. I do all of the stretches and variables your supposed to do to prevent them, but I still get them. I usually ice it too, and lately I've been taking Ibproufen so I can't feel them when I run. Does anyone know how to get rid of them or prevent them?

Answer 1

This is a really common question, especially among runners. Luckily, it can usually be treated with some simple exercises to strengthen your tibialis muscle.

First, a quick anatomy lesson so you can understand what's going on here.

Shinsplints are usually the product of an underdeveloped Tibialis Anterior -- which is just a fancy name for the muscle on the front of your shin.

http://www.exrx.net/Muscles/TibialisAnterior.html

This is the muscle that allows you to pull your toes up toward your knee -- it also comes into play when you are running or walking down hill. In many people, this muscle is out of balance with the stronger gastrocnemius and soleus muscles (which are to the rear of your calf), which tends to get a lot of exercise just by walking or running on even surfaces everyday.

This imbalance is probably what you are experiencing.

There is actually a really simple, but little known exercise that can strengthen the tibialis and pretty much banish shinsplints.

Here is a link to one variation, performed on top of a couple of plates:

http://www.exrx.net/WeightExercises/TibialisAnterior/DBReverseCalfRaise.html

You can accomplish the same thing by standing on a 2x4 or similar raised surface and, flexing at the ankles, pull your toes upward.

You can also perform this by placing a lightweight dumbell between your feet and flexing at the ankle. Go here to see a picture (you'll need to scroll down to the calves area):

http://health.yahoo.com/topic/fitness/healthyhabits/article/mens-health/5491

I'm a big fan of this exercise and have watched it work wonders for people with shin splints. Perform it one to two times a week, and work your weight up over time. Aim for 15-20 reps, 3 sets.

Best of luck!

Answer 2

My buddy used to get them as well. Im not completely sure, yet I think you may want to apply a heat pack instead of an ice pack. An ice pack would force blood away from the damaged muscle resulting in a longer healing time, where as heat would attract blood to the area, resulting in a quicker healing time - Icould be wrong.

I dont think there is a 'quick fix' in regards to getting rid of them, and I dont think taking Ibuprofen to numb the pain, while continuing to run is a good idea. The damage and pain will likely intensify after the Ibuprofen has worn off, resulting in greater damage and pain.