Shin Splints

[footy55]

Anybody know any good ways to prevent soreness of shin splints??? .. I've tried various strapping techniques and Ice Gel and they both work in there own different ways... I know rest would be the major one but its a bit hard to do that when your 1 week out of finals.

Any suggestions would be great??

 

[Dean3]

Rest as much as you can.
Apply an icepack to the affected areas for 10 to 20 minutes, about three or four times daily.
Take anti-inflammatory painkillers.
Perform low impact activities while you recover, such as swimming.
Harden up, ya wus.

 

[footy55]

Rest as much as you can.
Apply an icepack to the affected areas for 10 to 20 minutes, about three or four times daily.
Take anti-inflammatory painkillers.
Perform low impact activities while you recover, such as swimming.
Harden up, ya wus.

haha
thanks Dean3 i'll give it a crack

 

[TheBigUnit]

Is this a recurring problem or something that has just come up?

Generally "shin splints" are an overuse injury and if this is the case then R.I.C.E + easing back into training (not doing too much volume too soon) will work for most. In your case you've got a finals coming up so what I'd do is R.I.C.E throughout the week to reduce inflammation and make sure you warm-up properly before training and the game (i.e. get yourself warm through jogging/bodyweight drills then work through gluteal activation and ankle and hip mobility and dynamic running drills).

However they can be due to biomechanical issues (like they were in my case - I had recurring SS for 2 years which wrecked my junior sporting career, only got over them this year) and if that is the case then working on mobility at the ankle and hip, strengthening the gluteals, hamstrings (and reducing dominance in antagonist muscles through static stretching i.e. hipflexors and quadriceps), abdomninal and dorsiflexors and barefoot running (strengthening the small muscles in the foot) aggressively in the off-season would be your best bet.

Good luck for you finals

 

[footy55]

Is this a recurring problem or something that has just come up?

Generally "shin splints" are an overuse injury and if this is the case then R.I.C.E + easing back into training (not doing too much volume too soon) will work for most. In your case you've got a finals coming up so what I'd do is R.I.C.E throughout the week to reduce inflammation and make sure you warm-up properly before training and the game (i.e. get yourself warm through jogging/bodyweight drills then work through gluteal activation and ankle and hip mobility and dynamic running drills).

However they can be due to biomechanical issues (like they were in my case - I had recurring SS for 2 years which wrecked my junior sporting career, only got over them this year) and if that is the case then working on mobility at the ankle and hip, strengthening the gluteals, hamstrings (and reducing dominance in antagonist muscles through static stretching i.e. hipflexors and quadriceps), abdomninal and dorsiflexors and barefoot running (strengthening the small muscles in the foot) aggressively in the off-season would be your best bet.

Good luck for you finals

Its a recurring problem that started around this time last year, had them earlier in the season and there now back just in the one shin ... I have been told different things by all ppl .. as we do alot of track running, I am told that the wear and tear of an athletics track has the ability to do this ... on the other hand ppl question my running style and my pre season preperation in building a foundation.... I think to survive this year out and have a solid pre season is my best bet .. but whats saying they wont reoccur in pre season!!

 

[TheBigUnit]

Its a recurring problem that started around this time last year, had them earlier in the season and there now back just in the one shin ... I have been told different things by all ppl .. as we do alot of track running, I am told that the wear and tear of an athletics track has the ability to do this ... on the other hand ppl question my running style and my pre season preperation in building a foundation.... I think to survive this year out and have a solid pre season is my best bet .. but whats saying they wont reoccur in pre season!!

It certainly is a very debilitating injury. All I can say is if you take the time to do the proper rehab (and prehab afterwards), you'll see the results and it won't bother you again. I decided to take this season off (after SS hit me again early in pre-season) to just try and get over my SS for good. I read heaps, asked plenty of questions to the right people and from that constructed my own plan of attack. Been going at it since February this year and haven't had any problems with SS since doing so.

Training on an athletics track isn't ideal if you've got SS (impact is too high). As long as SS are an issue for you, I'd steer clear of anything harder than grass.

Running mechanics would be the most likely culprit if it's a recurring issue. I think that if you strengthen the right muscles (hip extensors, abdominals and dorsiflexors primarily), improve mobility in the right areas (hip and ankle primarily) and work on drills that reinforce/force you to run with good technique then you'll go a long way to improving your running mechanics, which will not only reduce injuries, but also improve your speed as an added bonus. Having a sprint coach with good knowledge on technique on top of that would be ideal, but not something most would have access to/the time for (I know I didn't).

 

[Stakerz]

What are shin splints?

 

[juddy_Like]

Pull out the pr0n collection out, set the fridge next to the coach, fill the fridge up and lay easy for 2 weeks.

You'll be juddy like when your back. Trust me.

 

[Lucev23]

Anybody know any good ways to prevent soreness of shin splints??? .. I've tried various strapping techniques and Ice Gel and they both work in there own different ways... I know rest would be the major one but its a bit hard to do that when your 1 week out of finals.

Any suggestions would be great??

Yeh My footy season this year has been hounded by these bastard things.

I found a really really good strapping method which I get done before I play footy and it really helps them 100%.

Without them getting strapped they make me piss. Ice works, but only temporary.

Depends what sorta sport you play I spose?

Rest is the main thing, Its the main thing that gets me through week by week and Also walking on hard grounds, Poor footwear, or slippery/muddy surface.

PM me if you want to talk more about it.

 

[rizzo]

Footy is a killer for them. Always used to struggle when the grounds were harder in the preseason. The best advice i can give is to train lightly and rest as much as you can. Also if you get the chance walk/run on the softest surface possible.

 

[AndyWalkersGirl]

Anybody know any good ways to prevent soreness of shin splints??? .. I've tried various strapping techniques and Ice Gel and they both work in there own different ways... I know rest would be the major one but its a bit hard to do that when your 1 week out of finals.

Any suggestions would be great??

Bloody painful thing.

Get orthotics, however get the soft rubber ones so that it reduces the impact of stress on your shins. That's all it is, stress from hitting the ground.

Ice them up. Rub the ice upwards though, never downwards. Just upwards.

And just stretch your calves out like hell... loosen all the muscles you can, have a nice hot shower to get the blood pumping around that part of your legs, so as the impact of running isn't at harsh.

That's just my suggestions.

Hope it can help

 

[Faithful Hawk]

Bloody painful thing.

Get orthotics, however get the soft rubber ones so that it reduces the impact of stress on your shins. That's all it is, stress from hitting the ground.

Ice them up. Rub the ice upwards though, never downwards. Just upwards.

And just stretch your calves out like hell... loosen all the muscles you can, have a nice hot shower to get the blood pumping around that part of your legs, so as the impact of running isn't at harsh.

That's just my suggestions.

Hope it can help

I suffered badly from them when I was in my early 20's, once went to a physio who attempted to rub them out with his elbow. It was the most excruciating pain I have ever felt in my life it literally felt like he was trying to snap my leg in half. My legs were black from the bruising for weeks in hingsight I should have reported him for malpractice.

Moving on after I started wearing custom orthotics and increasing the stretching they seemed to ease until they completely dissappeared

 

[Bretski]

Just work your tibialis anterior