shin splint advice

[DPS]

Does anyone have some tips for treating/rehabing shin splints? Maybe some strengthening exercises?

Also, does anyone know a good physical therapist? (Female please, with the number of injuries I seem to get, I need to marry one.)

[AJ]

I've tried quite a few techniques, but the only one that ever seems to really work is taking some time off and then starting back slowly. Most of my shinsplints were caused by too many miles, too fast and running them too hard.

RICE (Rest, Ice, Compression, and Elevation) has produced good results. I've known people who taped or used ACE bandages on their calves/shins to get through shinsplints, but it never worked for me.

I'm sure you already thought of this, but are your shoes breaking down or do you need a differnent model? Since I found a brand that fits well and figured out I needed more motion control than cushioning I've had a lot fewer running related injuries.

If you don't find a good PT you might want to check out some of the "free" medical advice in "ontherun.com"

[Rodchester]

Most often the answer is in the shoes.....even if they still look good...odds are they are shot.

Replace them.

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Have a nice day.

[Courtenay]

Another thing to look at is your typical running surface -- are you running on pavement, treadmill, dirt trails, sand, hot coals??

I agree rest is usually the first thing you want to do; second, make sure you increase mileage gradually, in a sensible manner (what is your weekly and per-run mileage, and have you increased it dramatically over the past month?) Third, stretching (heel cord/calves, hamstrings, quads and hips) can definitely help, along with strengthening moves.

Try these two moves for the calves and anterior tibialis (muscles on the front of the lower leg): 1) Standing Calf Raise: stand on a stair step or wooden block with ball of foot on the edge, heels hanging free, and raise up onto your toes as high as possible, then lower down as far as your range of motion allows you to and hold in that bottom stretched position. Repeat 15-20 times for anywhere from 1-3 sets.

2) For anterior tibialis, sit on a bench with a light weight resting on your toe (wear shoes!) and hold onto the edge with your hand. Raise toe and weight up and lower down -- keep this in higher repetition range to start, with light weight; try going 15-20 repetitions.

As for a PT, I highly recommend Lisa Fox in Seattle, though she's already spoken for. She works with a lot of climbers and runners and is conveniently located in downtown Seattle. 206-619-2405.

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Courtenay Schurman, CSCS

[DPS]

Great advice, thanks! I change shoes frequently, generally replacing a pair after 300 miles or so. (My current pair are only a couple of weeks old) I used to run exclusively on trails, up to 70 miles a week with no problem. I am putting in very modest milage on pavement (<30 miles a week) and this is where the problem is from. I do my long runs (3+ hours) on trails with no pain.

I have cut back the road miles during the week, alternating with weights and stair master, but when the sun is shining, it is hard to be inside.

[dbb]

I used to train against shin splints by standing strait against a wall and lifting the toes up as high as you can. Do this is reps of 10 for as long as you can. It become quite painful quickly, but works those muscles. Something we learned back when I was running track..

Dave

[Courtenay]

For more on shin splints, see http://www.bodyresults.com/E2shinsplints.htm. Make sure if you go see a doc that you can precisely point out where the pain is, as it could be indicative of a stress fracture, compartment syndrome, or a simpler case of overuse.

[Frank]

I highly recommend that you see a doc before you see a PT. A sports medicine specialist may be best. (My general practice doc is a backcountry skier & climber, thank god, so he can relate - AND we get to swap stories when I visit him.) I've been to a couple of PTs, one was okay, the other great. My big mistake with PT has been overdoing it - too much, too soon. I wound up having to rest, heal, then start over every couple of weeks.