Killer shin splits, please help

[Chris Nagel]

It was a big problem with me. For me what helped was to gradually increase the length and frequency of my workouts. Road work, and especially jumping rope were what I had to be very careful about. You'll feel like you can do more, but you got take it easy at first and gradually increase it. For the average person, going from no running to doing roadwork on a regular basis could cause shin splints. Your body has to adapt to it. You can strike a balance for cardio by doing bicycle, rowing machine, etc. and then on other days doing road work.

For running, I found that good shoes, warming up by running at slower pace, and working on technique helped. I did a stretching program, and I think it helped a little too.

You should check around and see if you can find the RopeSport Basic video. I even found some that are available to download. Besides showing you a lot of jump rope techniques, they also show you a sort of active rest exercise where you'd stop skipping for a minute or so, and then just step forward and backwards while swinging the rope vertically from side to side, and then jumping back through the rope to continue skipping. It's a little hard to describe here, but I found that it enabled me to skip for longer periods of time without getting tight calves or shin splints.

If I were you I'd really let my legs recuperate until the shin splint feeling goes away. Do something else in the meantime, and then gradually ease back into it while being cautious about how your legs feel.

[boxer dude]

thanks a lot guys, all been very helpful

[JonnyFolds]

I had them pretty bad for a while, and I run pretty regularly. To say that this will cure everyones case of shin splints is a bit far fetched, but it really worked for me after maybe 3-4 weeks.

Stand/lean against a flat wall. put your heels 8" or so away from the wall. raise your toes up as high as you can and slowly let them down.

3 sets of 10-12 reps; three times a day..

You look rediculous doing this excercise, but it targets what the main problem is... the anterior muscle of your calf is just weak.

I would also recommend some calf stretches and try running on softer ground. Concrete and pavement have a tendancy to make you heel strike hard forcing your shin to decompress rapidly when the front of your foot finally lands.

Hope this helps!

[Hornfinger]

I have similar problems to this and some knee trouble.

I always find I have problems when I've had a lay off from exercise and have put on weight. As soon as the weight goes and I've got back into my routine and got new trainers the problem goes. It just means I have o do a couple of weeks of running in some pain, but it does go away. A good pair of asics running shoes can work wonders.

[Chris Nagel]

A good pair of asics running shoes can work wonders.

I had a pair of asics, it was expensive and it wasn't comfortable for me. however, I prefer my old school nike's anyday. They're like moccasins. If they wear out, I'll get another pair.

[Scrap]

In 3 weeks Ill put something up on Here that might Help .

[AdamGB]

In the mean time try to stretch your shin muscles off... the tissue that connects them to your tibia is inflamed.

I find that flicking my toes backwards as I walk (or swimming if you don't want to look like a dick! ) worked pretty well when I had them... used to have them when I started out years back - from a combination of being unconditioned and either cheap or old running shoes... if you're on the road/pavement it is WORTH investing.

Reebok/Asics do good running shoes, failing that try and run on soft mud/the beach.