NFT: BBI Runners: Shin Splints & Compression Socks

I'd recommend Hot yoga to fully stretch out 3 times a week. It won't help you now in a one off situation. But it does work extremely well for balance, stretching out all your running muscles.

I cleared up Shin Splints by changing my running shoes to some that provided more cushioning/shock absorption

your first approach to remedy shin splints should be your shoes. Go to a running store and have them watch your running gait to determine if you require a motion control shoe.

I had terrible splints last year when I increased my mileage to 10+ distances and changing my shoes rectified them. I now run on Brooks Beasts to correct over pronating.

my grizzled, old track coach back in the day -

Strengthen the muscles in the front of your calf / shin. You can do this anywhere even sitting at your desk in your office. The best thing would be to get a strap with a weight, wrap the strap around your foot at the toe area and lift the weight by raising your foot. Easier and just as good is to simply use your hands and apply pressure to your toes and pull your foot up as if you are standing on your heals.

It did not only help my shin splints; it cured them.

Changing shoes all over the place had no impact whatsoever for me. Neither did massages, ice, heat, nothing. Only thing that worked was strengthening the muscles in front of calf.

Changing shoes all over the place had no impact whatsoever for me. Neither did massages, ice, heat, nothing. Only thing that worked was strengthening the muscles in front of calf.

It was so bad at times that I wasnt sure I would be able to get home. Did a bit of research and cured myself in about 10 days. What worked for me was:

1. Recovery socks -- wore compression socks for a few hours (not every night). Of all of these, I think this was probably the least necessary component.

2. Stretching -- specifically, standing on the stairs with just my toes on the step, and going from as low as I could get my heel to as high as I could get my heel (hold onto the rail). Turn around and do the same, but now the heel is only part on the step (this is less effective, but needs to be done for balance). Repeat cycle 2-3 more times. Try not to bounce at the bottom.

3. More stretching -- sitting in chair, grab a foot and roll it in a full range of motion with the ankle as an axis. Do each foot for 20 seconds.

4. Roll a hard ball under your feet, like a hard self massage. I used a golf ball, others suggest lacrosse balls. Warning -- until you're cured, this will hurt like hell. But everything I've read says it is good hurt.

I may have foam rolled my shins too. Can remember. But the problem has not come back.

I did go to a running store and had them analyze my running on a treadmill so I feel confident I have the right shoes

I think strengthening will help, but obviously that will take time. I figure some compression socks should help with recovery and I'll just have to stick to cross training for the next week or so

the anterior tibialis is the muscle you need to strengthen. A portable and inexpensive method is to get a theraband and loop one end around a table let or pillar etc. Then dorsiflexion exercises (curling your foot up towards your knee) will be prescribed.

for his shin splints, but everyone else I know involved with running has said for decades that strength-training the anterior muscle is the way to go.

Good luck with your running!

its caused by over pronation. If new shoes don't work, you need orthotics. Real ones from the podiatrist.

as I understand it, a big part of shin splints is tight calves. they pull on the fascia that attaches the muscle to the shin. Stretch your shins and roll you calves. And ice.

As for compression socks, my son is happy with Zensah's.

works wonders.

you people who said your shin splints went away, you did not have real shin splints you only had a slight case

shin splints never fully go away, you need to stretch a LOT before you run and during your run..stay off hard surfaces, run on grass or a track, street running will only make it worse and there is no resolution for it...ive had them for 15 years now as i was a runner since 3rd grade

videos on UTUBE that helped me w/ my shin splits a couple of years ago. Rubbing ice cubes on you shins will help eliminate a lot of the initial pain.

of an imbalanced strength ratio in the musculature of the lower leg. While methods like ice and foam rollers will certainly help to alleviate some of the discomfort, the underlying issue must be addressed thru specifice exercises or the condition will inevitably worsen

and that is why strengthening the front muscles helped me.

I know this is all anectdotal but I do not think doing what I suggested will hurt you at all. Also, it fixed my daughter's shin splints and one of her friend's shin splints who play virtually all of of their HS soccer on turf - less forgiving than grass. Running on softer ground does lessen the pain to but that is hard to do when going long distances.

I did about three sets everyday with just with my hands until muscle fatigue. It only took 1-2 weeks to improve my splints. You also need a rest day here and tehre too but I am sure you are doing that anyway.

I was actually quoted in the local papers one time discussing my shin splints after a meet. I told the reporter that it felt like a bad toothache in both my legs. They found that hilarious and quoted it in the local newspaper. My friends still bring it up.

I would always get horrible shin splints, I had to give up really any kind of running/walking even on the treadmill. Turns out I had torn my post tibular tendon and had fallen arches in both feet. I went through a lot of PT with some of the exercises recommended here. The stair lifts are the best. But I also had a lot of scar tissue on my shins. They always looked bruised. The PT did some kind of massage that was very painful, but it broke up the scar tissue. I no longer have shins that are sensitive to the touch, although I was advised not to do any strenuous running.