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Shin Splints - Again

mtbdarby2010-05-02 05:37:24 +0000 #1
OK, so I tried the run/walking again to ease into running. I'm at the end of the second week and am at 3min run/1min walk intervals. I ran yesterday and my shins are killing me. I have new running shoes (less than 50 miles on them), I run 3-4 times per week, I stretch before, walk 5 minutes before I start running, and have been doing specific stretches on the off day for my anterior muscles.

The pain is on the bone itself. It just hurts to touch it. From what I can gather on the various shin splint websites, this is an anterior shin split which is not that common. What I can't find is the cause. Body geometry, running technique, shoes, etc. Can anyone here help me or point me in the right direction? All I've gotten out of a pt is to ice and take ibuprofin. What I want to know if the cause so I can correct it and a cure

KnottedYet2010-05-02 05:51:01 +0000 #2
I'm guessing it's from your "shin" muscles being used to deccelerate your tibia during your stride, maybe too much heel-strike.

(Wahine would know more on this one)

I'd try strengthening your butt muscles, hip rotators, and lower abs; and make sure you're using them as you run.

Also, try reading "ChiRunning", which has great hints on how to stop using your lower leg muscles for jobs they aren't intended to do. Since using that book to help my run (as little as I run) I haven't had shin splints.

Are you using supportive insoles, like Superfeet or ShockDr.s?
mtbdarby2010-05-02 06:16:39 +0000 #3
Knot, thanks. I have really been working on my butt, abs and ab/aductors so I don't think it's that. I don't have supportive insoles so maybe that would help. I'm betting it's technique or body geometry (or lack thereof ). I've always gotten shin splints, even back in high school playing basketball - I remember icing my shins a lot.
mimitabby2010-05-02 05:48:24 +0000 #4
so you're like, building bone, but just not in the right place?

Some of us would like to be building bone. I hope it gets to feeling better soon.

I used to have a horse that got splints too. you could actually see the bone growth.
chickwhorips2010-05-02 06:21:16 +0000 #5
you know my shins use to bother me too, now that i think of it.

once i got my custom orthotics they went away.

if you can't afford those, i suggest the superfeet: like knot said. i have the green set : that i use to use before my custom ones, i still love them.
KnottedYet2010-05-02 06:41:36 +0000 #6
and I really do recommend the ChiRunning book. I completely changed my stride from some things in that book, and my knee hardly ever hurts like it used to, and I don't get shin splints like I used to either.

Mine were never as bad as yours, but every little bit helps, eh?

Are you doing any exercises for your hip rotators? Especially external rotators? ("clamshell" exercise is the only one I can think of right now, or the tai chi "horse stance")
aicabsolut2010-05-02 07:07:58 +0000 #7
Anterior shin splints are really the only kind of shin splint. Usually caused by muscle imbalance and/or weak tibialis anterior muscles. There are stretching and strengthening exercises you can try.

Medial tibial pain is very common, and usually, incorrectly, called shin splints (got its name back when no one had a clue what was really happening to cause the pain). If you think this is actually what's going on, do a google search for sports med articles relating to "medial tibial stress syndrome".



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