How can I get rid of shin splints?
I have returned to running after a long time off, and my shins are giving me trouble. I have never had this problem before. I am certain it is shin splints. Is there a warm-up stretch that can help alleviate this, or am I just going to have to "work it through" as my daughter says, and keep running until it goes away? – Wendy
Thanks for the question, Wendy. This complaint is common in beginners, athletes coming back from a long layoff, or those upping their mileage as the weather gets better outside. Shin splints are a condition that strikes where some of your calf muscles wrap forward around your lower leg bone, usually at the inside flat part just about a third of the way up from the ankle. Toe runners are constantly told they're perfect candidates for the condition, but they're not. It's brought on by a combination of overly tight calf muscles and not what the foot does when it lands, but after it lands.
Picture a pronating runner with flat feet—the classic shin splint candidate. Airborne, his foot acquires a subtle curve where the rest of us have higher arches. Then the foot lands, flattens out, and as the ankle rolls inward or “pronates,” the shin bone or tibia is forced to twist slightly in the opposite or outward direction. Over and over and over. So anything attached to it—like the calf muscle—is going to be yanked over and over and over, too. That spells shin splints. If this is the pain you feel, you're lucky: it can be treated with ice, over-the-counter anti-inflammatories, and a proper orthotic. Ignore these early signs at your own peril. The shin bone is covered with a membrane called the periosteum, which can in turn become inflamed from the muscle's tugging. And eventually, of course, a twisting tibia is headed for a stress fracture.
The single most effective step is to stop the foot rolling, and only a proper orthotic can do that. By "proper," I mean an orthotic that is soft, flexible, and controls the forefoot on takeoff.
Loosening the calf muscles also cuts your shins some slack. Try the stretches below, often. More is better.
Calf Stretch: Standing about two feet from a tree or wall, lean into it with your good foot forward, your back straight, and the affected foot behind you, heel on the ground. Hold for 20 seconds. Repeat 10 times.
Calf Stretch II: Repeat, with the knee of the affected foot slightly bent. Remember: Heel on the ground.
Stair Toe Raises: Stand with the balls of your feet on a stair, midfoot and heels over the edge, feet pointing straight forward. During a 10-second period, slowly raise your heels over the step, then lower them below the step, then back to the horizontal. Repeat 10 times.
Stair Toe Raises II: Same as above, but with toes pointing inward.
Stair Toe Raises III: Same as Stair Toe Raises, toes outward.
If you have done the above and still have no relief, you may need some physical therapist’s hands to do soft tissue work to loosen your calf muscles.
Still not better? Ask your sports physician the following questions:
1. Is “shin splints” the correct diagnosis? Do I have a stress fracture or compartment syndrome that is not resolving with the above treatment?
2. Are my orthotics controlling my forefoot when I am on the ball of feet (80% of the time when you run)?
This should resolve within two weeks if you have the correct orthotics and your stretching is compulsively done. Enjoy the ride.
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SPECIAL NOTE for those in the New York City area: I will be giving a free clinic on shin pain and the many causes and treatments Wednesday, July 25, 2007 at Robert Wagner Middle School (220 E. 76th St, between Second and Third Avenues).
Admission is free for New York Road Runners members; non-members pay $5.00. No running or pre-registration. All clinics are 6:30 to 8:00 p.m.; refreshments 6:00 to 6:30 p.m. For more information, call 212.860.4455 or click here.
Hope to see you there!
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HAVE A QUESTION FOR THE RUNNING DOC? E-MAIL IT TO RUNNINGDOC@RODALE.COM.
I have been a long time shin splint suffer due to flat feet - I purchase ortho "Lifestyle" from CVS and have no had a case since - lower legs have never felt best.
I stoped running for 15 years until discovering the couch to 5k program over at coolrunning.com It grandually broke my leggs in starting with distances as short as 60 seconds at a time. Thanks to that program I beat shinsplints.
walk on your heels for 20-50 steps. our xc coach had us do this last year and NOT one of our 22 person squad had shin splints the whole year.
active release therapy. that's all you need to know. i had one visit and was competely cured...never had them again!
trust me i tried EVERYTHING!
BUT THIS IS THE CURE!!
www.activerelease.com
You talk about flat feet but what about high arches? I have tibia stress fracture and have been in orthotics for my high arches. I have been having a hard time finding the right shoes. My doctor says I should run in more cushioned and another one says motion control. Is the tibial stress fracture due to torsional problems and I need more help controling pronation? I'm told I don't pronate much but I need to keep my heels stable. Should I look more at cushion or all the way to motion control?
Flat feet or fallen arches may lead to uncomfortable, and even painful conditions such as plantar fasciitis and heel spurs. The most effective treatment solution for over-pronation is to wear an orthotic shoe insert.
thanks for tha help
I have a marathon in 2 weeks. I have come down with severe shin splints and a pain in my left calf. Kind of like a knot.
I have stopped running. The pain hurts when I walk in both legs, more my left. Sports massage, epsom salt baths and ice seem to work. Is it realistic to run my marathon in 2 weeks?
Help!
Hope you're fine with your big day ! I've had a similar problem with my left leg - never my right - and also have a marathon on the 31st May. I haven't run since the 10th when I felt pretty bad after a half marathon, but am really okay now. I'll definitely be down-sizing expectations about my time. I guess it all depends on how far you've been running prior to any setback.
Ok so i have a job where i run all the time, which isnt so bad but i have to run up hill and down hill on concrete all day long. And it has resulted in horrific shin splints. Does anyone have any ideas on what i can do. Please i need help