No events in our area this weekend (and too busy to go further away) so I went out for a training run - using some scrubland not too far away. I made the mistake of running there along the road (or footpath).
Anyway, left leg shin splints after 15 minutes, a little in the right. Eased off when I stopped, came back when I ran. Not so bad running through scrub but stopped me completely after 40 minutes, not too bad walking home.
I have found a couple of stretches and exercises on the internet - the stretches (calf stretch basically) helped instantly and I will be trying the others to try to prevent the pain. I do have very flat feet!
Anyone have any tips or ideas (apart from don't run on roads!)
By the way, the scrubland was good - it has exploded in growth since I last saw it, and is now thick thorny scrub with narrow paths through it - good for practicing speed through the green!
Shin splints
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I tend to get shin splints, not just on road but on terrain as well. It's mainly caused by the impact but is aggrevated by flat feet or bow legs etc.
I've got bow legs and I'm 95kg so this is double problem with impact. Oh, and I live in a city where it's half a km in any direction to find grass to run on.
Best advice I can give is to avoid hard surfaces, massage the area with ibuprofen gel if it flares up, and mix in biking in to the training. When I first saw a physio about this he rather generously showed me how to massage it myself thus saving me loadsamoney for him to do it. I don't think it'd be wise to try and explain online in case of some chinese whispers but maybe ask a physio to show you.
I've got bow legs and I'm 95kg so this is double problem with impact. Oh, and I live in a city where it's half a km in any direction to find grass to run on.
Best advice I can give is to avoid hard surfaces, massage the area with ibuprofen gel if it flares up, and mix in biking in to the training. When I first saw a physio about this he rather generously showed me how to massage it myself thus saving me loadsamoney for him to do it. I don't think it'd be wise to try and explain online in case of some chinese whispers but maybe ask a physio to show you.
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FatBoy - addict
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'Shin splints' is a very generic term used to describe pain of the lower leg. Pain on the lateral side (outside of the centre line) is a completely different injury to pain on the medial (inside) side, and they must be treated differently.
Where was yours? 'Shin splints' refers to damage to the bone specifically, and if the pain is on the lateral side, it's likely to be a muscular problem (as was mine), and must be treated differently. Sometimes terrain running aggrevates it for reasons I'll reveal if that turns out to be the case!
I've had them both over the years, and it is vital that you identify the specific problem. 'Shin splints' narrows it down to three!
R
Where was yours? 'Shin splints' refers to damage to the bone specifically, and if the pain is on the lateral side, it's likely to be a muscular problem (as was mine), and must be treated differently. Sometimes terrain running aggrevates it for reasons I'll reveal if that turns out to be the case!
I've had them both over the years, and it is vital that you identify the specific problem. 'Shin splints' narrows it down to three!
R
- JAMJARS!
Most pain was inside "side" (if you know what I mean) - a little on the outside side and some just above the ankle on the front. I think it is "soft tissue" rather than bone as hard stretching and massage makes it feel better straight away and I don't think that happens with bones!
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chrisecurtis - red
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Shin splints normally refers to the inside. It's where soft tissue comes away from the bone so while it's bone related it's the soft tissue that's actually damaged - hence massage can help (think it breaks down the scar tissue and encourages healing but I'm no physio).
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FatBoy - addict
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Go see someone interested in sports medicine
I really think you should see someone who will be able to take a history and examine you properly. Shin splints (or medial tibial stress syndrome) don't just come and go. Equally chronic compartment syndrome is also important to exclude. Tendonitis is also a possibility - probably the easiest one to rectify.
I think your best bet is either a sports doctor specifically not your GP or a physio.
Boring, but you know I'm right!
I think your best bet is either a sports doctor specifically not your GP or a physio.
Boring, but you know I'm right!
- Sarah R
Sarah R is totally right i'm afraid,
Got to see a doctor. To see a sports doctor on the NHS the waiting list (after convincing the GP that you need to see one) is about 4 months in leicester. (Doing orthopeadics with him now)
Private is an option if only for a proper diagnosis. You can always transfer to the NHS. Sounds weird but try to see the same doctor privately as you would have seen on teh NHS. You will jump the queue by 4 months and then will have not as many problems if you decide to transfer to teh NHS for treatment.
Hopefully your GP will know more about the local sports medicine department but their knowledge in specialist areas tends to vary. Ask if any of them have a sports flavour.
Got to see a doctor. To see a sports doctor on the NHS the waiting list (after convincing the GP that you need to see one) is about 4 months in leicester. (Doing orthopeadics with him now)
Private is an option if only for a proper diagnosis. You can always transfer to the NHS. Sounds weird but try to see the same doctor privately as you would have seen on teh NHS. You will jump the queue by 4 months and then will have not as many problems if you decide to transfer to teh NHS for treatment.
Hopefully your GP will know more about the local sports medicine department but their knowledge in specialist areas tends to vary. Ask if any of them have a sports flavour.
"Poor is the student who does not surpass his master" - Leonardo Da Vinci
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pasta and cheese - orange
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Thanks for all the advice.
I know I should see a Doctor but that needs careful thought. Today I am completely mobile and pain free. I should not be using precious NHS time really. I could go private (insurance with my job) but I would feel a bit guilty when in daily life it is not a major problem - if I was hobbling around, it would be a different matter.
I am also very aware about how difficult these kinds of things are to pin down. I had some stiffness problems a few years ago. After several doctors, dozens of tests (looking for arthritis) and big doses of NSAs I got sent to a physio who said "you are stiff and need to be more flexible" and set about bending me around until everything moved again. In two weeks I was completely mobile but never did find out why I was stiff in the first place. I fear that shin splints might go the same way!
I will see how it goes. I will take it very easy, stay off hard surfaces and see how it goes. I am a coward - at the first sign of pain I will stop. If the problem persists I will see someone.
I know I should see a Doctor but that needs careful thought. Today I am completely mobile and pain free. I should not be using precious NHS time really. I could go private (insurance with my job) but I would feel a bit guilty when in daily life it is not a major problem - if I was hobbling around, it would be a different matter.
I am also very aware about how difficult these kinds of things are to pin down. I had some stiffness problems a few years ago. After several doctors, dozens of tests (looking for arthritis) and big doses of NSAs I got sent to a physio who said "you are stiff and need to be more flexible" and set about bending me around until everything moved again. In two weeks I was completely mobile but never did find out why I was stiff in the first place. I fear that shin splints might go the same way!
I will see how it goes. I will take it very easy, stay off hard surfaces and see how it goes. I am a coward - at the first sign of pain I will stop. If the problem persists I will see someone.
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chrisecurtis - red
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Better to be safe than sorry - why do you (or don't in my case) pay your taxes??
Hey Jamjar - what about this muscular ache then??
I have sore muscles on the front of my shins (not shin splints as I have them before), I have tried to stretch them- it's no good. I need help. the physio is no good. Think 12 year old with an elastic band,
Hey Jamjar - what about this muscular ache then??
I have sore muscles on the front of my shins (not shin splints as I have them before), I have tried to stretch them- it's no good. I need help. the physio is no good. Think 12 year old with an elastic band,
Now, I know you're a feminist, and I think that's adorable, but this is grown-up time and I'm the man.
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Braddie - light green
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I have had a very similar problem for years now. All the physio's have seen have said it is tendinitis of the tibalis anterior (runs from the big toe across the shin to the outside of the knee). I was told to avoid all hard surface running as the repetitive foot strike causes the inflammation. Terrain running is pretty much pain free because of the varying foot fall due to softer ground and the varying conditions of the terrain floor.
The pain is generally caused by the tendon stretching across the bone and becoming inflamed causing bruising. Shoe implants can help as they support the foot and prevent it from rotating as it strikes the ground. Get these private from a decent sports physio and they'll cost about about 200 quid. The ones from the NHS will just fall apart under the pressure of running. Or a cheaper option is to buy a pair of shoes with extra support for over/under pronators depending which way your foot rolls.
Hope this helps Chris
The pain is generally caused by the tendon stretching across the bone and becoming inflamed causing bruising. Shoe implants can help as they support the foot and prevent it from rotating as it strikes the ground. Get these private from a decent sports physio and they'll cost about about 200 quid. The ones from the NHS will just fall apart under the pressure of running. Or a cheaper option is to buy a pair of shoes with extra support for over/under pronators depending which way your foot rolls.
Hope this helps Chris
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