Posted: 9/19/2009 9:22:20 AM EDT
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I started walking and jogging to get into better shape for a planned camping trip.
After about two weeks I've developed shin splints in my left leg. I've stretched, warmed up, before every workout and still got the damn pain. I tried to hike again this morning, but made it about a half mile before turning back. Do you think new shoes or hiking boots will help? Maybe a trip to the podiatrist would help. ETA: Tylenol has become a good friend in the past week, and I've been icing my shin since this started. I did take a few days off, but today was by far the worst. I had planned a 6 mile loop today, but it was no-go today. 2nd ETA: Off to the local running store to see if some better shoes or inserts will help. Will update later. Back from "The Runner" in Arlington, TX. My shoes are worn out, not the bottoms but around the heal and need more support. My arch has fallen on my left foot. As someone suggested, they fitted me with a heel cup and arch support. They suggested: no bare feet, no sandals, and try to use the cup and insert for two weeks to get used to feeling and it may feel weird for a few days. No hikes or jogging for a week, and stretch twice as long as I usually do. I'll do some swimming, and more lifting in the mean time. |
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When trying to find relief myself I found that there are two types of shin splints. The muscular and the skeletal. I divined that it was the muscular ones that I suffered from. You might was to look into it more. IIRC the skeletal ones tend to be more stress related and even more painful.
The muscular ones are from your heel striking and slapping the front of the foot down before the muscle up front is ready for it. I found that a set of Nike airs helped a bunch, but more running is probably going to be what it takes to fix it completely for me. I am much better now than I was last year with just some minimal exercise. Do not do anything for at least a week before your trip. Maybe even longer. |
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It will probably be a temporary thing.
When you first start jogging or running the muscles in your shins need to build up to support the inertia of your body crashing down onto it with every footfall. Walking simply doesnt develop the muscles enough to hold up to the higher impact from running. My first 2-3 months sucked, but I fought through it and once everything equaled out I never had the problem again. Good shoes will help, and proper ergonomics are key. That said, ergonomics and stride are something you just eventually feel. It takes some miles before you can tell the difference between good posture and bad posture. Once you can 'feel' things moving correctly you will know if for life. Hang in there....it gets easier and it gets better 
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| Trash can full of ice water as cold as you can get it. Dunk lower legs up to just below knee for about 10-15min. BTW this sucks but it will help you keep going through the injury. You are adapting. Don't push too hard, rest them, ice them, and repeat. If this becomes chronic it can morph into a stress fracture of the tibia, this also sucks. Don't get your lower legs so inflammed that it hurts to do everything, all the time. |
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Quoted:
Try some soft heel cup inserts in you shoes. The ones that look like honey combs on the bottom. I think walgreens has them or you could go to a medical supply place. Please dont open your mouth if you dont know what your talking about....heel cups BAD idea....inserts with arch supports AND a rigid heel cup are fine, ie superfeet. Biggest key here is rest. You did a good thing by getting fitted for shoes and inserts. Its the actual twisting of the bone that causes the splints, this and the muscle pulling on the bone is why the pain occurs. Get someone to hold a towel over your toes and lift upward this will strengthen the tibialis anterior and prevent so much pulling to the rear, this is caused by an imbalance between the gastroc (calf) and the tibialis anterior. For icing do direct active icing. ie take a dixie cup fill it freeze it then rip the top inch off and then rub it up and down the shin. This is the only way youll move the scar tissue out and make it so the tendon can heal on a clean surface without scar tissue. |