Dealing with Shin Splints
| December 19, 2011 | Posted by Sweet Tooth Runner under Injuries, Review |
Hey guys! I hope you all had a great weekend! I definitely did, but I’ll do a proper post with a little recap later! And it’s less than a week till Christmas now aaah!!
A post about shin splints is currently my most requested post, so I’m more than happy to oblige! Since February, I have seen five different physios about my shin problems, had two MRIs, one bone scan and three different diagnoses, one of which was completely wrong! No calf strain here! Anyway, all this has meant that I have become pretty experienced in handling shin problems. Still, please bear in mind that I am not qualified to give medical advice but that these are all things that I have been told by my physiotherapist.
So what are shin splints? It is the second most common running injury after Runner’s Knee. Shin splints are just a general name for a number of shin problems- anything from stress fractures and compartment syndrome to the less severe tibial stress syndrome, which is what shin splints generally is. You can read more about shin splints treatment/prevention/causes etc here.
The best treatment for shin splints is simply to not run until all pain fully subsides (usually around 2 weeks) and then slowly get back into it. I have the permission from my current physio to run at the moment, but with reduced volume, and to be very careful about it!
So, I’m treating my shin splints by…
…ice massaging my shins every day:
….applying anti-inflammatory gel 3x a day:
This kind of thing can be bought from any supermarket, and is really great!
…shin strengthening exercises:
…calf stretching (tight calf muscles can lead to shin splints, and apparently mine were ‘rock hard’…oops!)
Don’t forget to hold stretches for 30 seconds to properly stretch the muscle!
…and finally, compression sleeves!
The company 2XU kindly sent me some calf compression guards to try out. My physio also recommends them for shin splints, saying that wearing them whilst running reduces the friction between the muscle and the bone…? Okay, I can’t remember exactly what she said about it, but it was along those lines! 
They are extremely comfortable, and much more lightweight than I imagined! I think I was half expecting some sort of legwarmer, but they’re pretty thin, which will make them suitable for summer running too!
The only thing I would say is that with compression gear, you definitely need to make sure you measure your calf width and then check that against the size guide before buying! Compression gear obviously have a pretty snug fit, and you wouldn’t want them to be too tight or too loose!
I’ve been wearing them on every run recently (even under tights!) and they are so comfortable! They are also helping to reduce the calf soreness that has been accompanying my change in running form, which I am really thankful for! Plus, no shin pain whilst running in them!
I’ve also been wearing Nike’s compression socks a lot, but I find these more beneficial. I’m thinking of investing in some compression tights too! Yup, it’s official- I’m a compression convert! 
Have you ever had to deal with shin splints, or a similar running injury? Shin splints are a real pain, but I think the trick is to catch it early, RICE, and strengthen those shin muscles!
Do you use any compression stuff? Compression socks and calf sleeves now! Love them, and I definitely notice a palpable difference in my muscle recovery when I wear them compared with when I don’t.
Are you good at stretching? Yes I am pretty good at stretching properly now! Still need to work on doing regular core work though…!
And if you have any questions, feel free to ask below or on my Formspring and I’ll be happy to help!
I really would recommend IMS. Went to the physio on thursday & yes it hurts when the needle hits a tight spot but today there is no tightness and my legs feel great. I did have 3 days off over the weekend (well, lots of walking around Oslo, but no high impact) so they have time to heel after the acupuncture. He also got the laser thing out after which speeds up the heeling process too apparently.
Haven’t used compression stuff but thats a budget/£ issue more than anything else.
I’m trying to focus more on stretching & doing body balance certainly ensures that, which i am now doing about 3 times a week. gives me time to focus & chillout too.
Hope you had a good weekend.
xx
Those compression sock things look awesome! I’ve never worn them before, but I’m sure they provide some great relief for the shin splint pain
You posted this at the perfect time! I currently have shin splints…it’s ok when I run but kills afterwards! I’ve started wearing those cloth bandages around my shin (similar to a compression sleeve) which helps reduce the pain! I know I need to chill with the running for a bit but im just too stubborn!
I’ve had shin splints FOREVER and they are not fun! I recently started wearing 5 fingers and found that unfortunately minimalist shoes do not help with the shin splints…actually make them worse! I just got fitted for some new Brooks and am hoping that will help having more support. Will definately try compression socks after hearing your review!
So sorry about you shin splints. I hope you recover soon!
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I nominated you for the Versatile Blogger Award! (:
http://unleashingmymind.blogspot.com/2011/12/my-first-award.html
Oh no, I’m sorry you have to deal with shin splints! I bet they are not too fun =/ I hope you get better soon!!
I had horrible shin splints when I first started running and started wearing compression sleeves all the time when I run. I love them. I’m convinced they’re why I don’t have shin splints anymore.
Carly D. @ CarlyBananas recently posted..3TT – Including That Time I Stalked A Guy on A Tempo Run
Those are some complicated stretches. I was so proud of myself for taking extra time to stretch yesterday. I went running (I never do) and I knew my legs would be wondering what I did to them. Hopefully all these small efforts will usher you to a speedy recovery. Can’t wait to hear about the race!
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Shin splints are the WORST. Compression sleeves quickly became my best friend the first time I experienced them. I hope you recover quickly! And I can’t wait to hear all about the race.
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Errr…. I guess I should get into the habit of stretching! I’m usually so excited for a shower that I don’t stretch and I tell myself I’ll stretch later but then don’t… it’s bad! I’m glad you like the compression socks and I hope you get better soon gurl! I too am super excited for Christmas.
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I had shin splints last december, and short recurring spurts of them in the past year. Exactly a year ago I took 2 – 3 weeks off of running and got back into it really slowly. It seemed to work! Now I just do ice massages and anti inflammatory cream when it flares up. Now my experience isn’t nearly as bad as yours, so I don’t think I can really give good advice on it. This is a great post to refer people to when people ask me about it!
Oh the other thing I did which I got from Kara Goucher’s book is sit up straight in a chair, point my foot, and write out the ABC’s. It definitely helped!
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I’m sorry about your shin splints! I’ve also heard that compression is great for them. I make myself pseudo-compression gear.. I have some tight soccer socks that I wear around after long runs, and currently I’m using an ace bandage on one calf cause I busted it up running. It’s doing the job though!
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WOW! Great advice girl! I am not doing even half this stuff so I need to get on it! I really want to get some compression sleeves and definitely stretch more!
Kaila @healthyhelperblog! recently posted..A Little Naughty and a Whole Lot of of Nice
Thankfully, I don’t have shin splints anymore, though I used to get them fairly regularly. I haven’t really changed the routine at all, and I’m actually running more now than I ever have before. It seems like EVERYTHING (mentally and physically) changed for me once I had a baby almost two years ago (not necessarily for the better, in some cases
)
Anyway, I was wondering what your physio might say about minimalist or barefoot running? I’ve read about it and how it has really helped transform some chronic running problems in so many runners. I’m pretty intrigued and interested in trying the barefoot thing on the road, but so far I’ve only done it in the sand, which is a completely different thing altogether! Thoughts?
ahh i am so sorry they are back! keep those compression socks on all night! we do that too. It helps and advil! Sending you lots of healing love.
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I love the long nike compression socks but I wear them after long runs- sometimes I keep them on all night and they really do help. I would like ones for the quads/ hamstrings too, and saw some in a magazine that are sort of like stockings- they compress the legs but not tights (as I think tight stuff around the waist would be uncomfortable) but I have not bought them yet.
Thanks for posting this!
I’ve never had a shin splint but if I ever do I will def remember to do all the stuff you said 
Shannon from Healthiful Balance recently posted..Late Lunch in France
I used to get shin splints and I believe it was directly related to overworking my body and not fueling enough. However I also think strength straining and practicing yoga has also helped prevent any further injury!
haha I’m actually reading this with some ice bags sitting on my shins right now! I had shin splints pretty bad last summer, and now when they flare up, its generally a sign that I need to back off the mileage a bit and/or move to a softer surface for more of my runs! I love love LOVE my compression socks (esp. cuz they’re hot pink!!), and I’m looking into getting sleeves too. The ice massage works great – aaah its so cold though haha almost as bad as an ice bath. I’ve never seen that anti-inflammatory cream though, I’m definitely gonna have to check that out!! I’m pretty good about stretching nowadays too, thankfully!
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