Therapy/recovery methods for shin splints?

[PainfromUkraine]

I often get shin splints and occasionally ankle pain after i jump rope or run for long periods...and it is really frustrating as the bones do not fully heal up unless you rest completely from those kinds of activities for about 2 weeks. It is detrimenting me because I can't do that cardio comfortably plus it affects my balance, footwork, and being light/springy on my feet.

A reason that exacerbates the pain is often because I wear boxing boots when doing those activities, and they have minimal padding on the sole which means more impact on the shins and ankles when running and jumping.

So, guys, do you ever suffer from shin splints? How do you treat the problem or which treatments would you suggest?

Thanks

[Soju]

Thai massage therapy twice a week, plenty of water, eating to limit inflammation (less acidic, more alkaline, no refined sugar), wearing a pair of tight calf sleeves daily, sleeping with legs elevated and wearing orthopedic running shoes when training.


Posted from krikya360.com App for Android

[kiDynamite92]

I feel your pain. Sometimes when you're too heavy for your frame you tend to end up with shin/ankle/knee issues. Personally I took a book out of wladamir klitschko's book. I've limited skipping and cut out road work all together in favour of biking, rowing, cross trainer or swimming. Basically anything that's low impact and can give me the benefits of roadwork.

[jas]

Go to a running store and get a gait analysis done then buy the appropriate footwear.

Also, stretch the Fk out of your legs. There's plenty videos up on YouTube.

And yes, do rest it.

In the meanwhile, do some lower impact cardio such as rowing and then when it gets a little better do some biking and elliptical work.


Your calves are likely super tight. Use a foam roller. If your gym doesn't have one, get it online for 5-10 euros. Front and back of your calves need massaging.

Try an ice bath for a few days to reduce inflammation. Then begin to apply heat, prefably moist heat to improve circulation in the calf muscles.

You must , you must , you must rest it. I can't stress this enough for any injury. I know you're probably addicted to training but it's a form of dedication through discipline if you appropriately rest when needed.

And learn from it. Most injuries are due to either poor form or overuse. Look at your running technique and run less. Also, extensively stretch your muscles after a warm up .

[PainfromUkraine]

Thai massage therapy twice a week, plenty of water, eating to limit inflammation (less acidic, more alkaline, no refined sugar), wearing a pair of tight calf sleeves daily, sleeping with legs elevated and wearing orthopedic running shoes when training.


Posted from krikya360.com App for Android

Interesting suggestions, wouldn't even have thought or considered some of that. Thanks!

I feel your pain. Sometimes when you're too heavy for your frame you tend to end up with shin/ankle/knee issues. Personally I took a book out of wladamir klitschko's book. I've limited skipping and cut out road work all together in favour of biking, rowing, cross trainer or swimming. Basically anything that's low impact and can give me the benefits of roadwork.

Yeah, I may do that too. Running is pretty much a hate of mine (distance running anyway, sprints are OK) and I prefer doing things like swimming too. Biking could be something I will try and incorporate further when I start cutting weight. Skipping I do enjoy though and I use it as an interlude between rounds when i'm on the bag, so I want to keep that. I tried a bit when I was last in the gym and wearing shoes with more sole support helped to a degree. Once i'm fully healed, i'll try properly again. Good luck with your own training.

Go to a running store and get a gait analysis done then buy the appropriate footwear.

Also, stretch the Fk out of your legs. There's plenty videos up on YouTube.

And yes, do rest it.

In the meanwhile, do some lower impact cardio such as rowing and then when it gets a little better do some biking and elliptical work.


Your calves are likely super tight. Use a foam roller. If your gym doesn't have one, get it online for 5-10 euros. Front and back of your calves need massaging.

Try an ice bath for a few days to reduce inflammation. Then begin to apply heat, prefably moist heat to improve circulation in the calf muscles.

You must , you must , you must rest it. I can't stress this enough for any injury. I know you're probably addicted to training but it's a form of dedication through discipline if you appropriately rest when needed.

And learn from it. Most injuries are due to either poor form or overuse. Look at your running technique and run less. Also, extensively stretch your muscles after a warm up .

Yes, stretching is something that I can neglect or not fulfil to the full extent. I will endeavour to be more disciplined with that though. Yeah, I heard about those rollers, might get one. Will try to do some heat and ice therapy too.

Generally I have found the pain is definitely mainly in the shin, rather than the ankle. Sometimes it can be difficult to distinguish though. However, it's only felt under pressure or during exercise.

Overall, I suppose I am built a bit like Pacquiao, except i'm 6ft 2, in terms of my legs being thick and heavier/bulkier than my upper body. There are advantages in terms of being able to get power through my legs and also being very difficult to knock off my feet, but the drawbacks can sometimes be the lack of mobility or flat footedness and the niggling injuries because a lot of force is being put through my legs and especially the bones in the lower leg.

Cheers for your responses, lads. All helpful.

[Dagomba]

Stretching will solve your problem, it used to happen to me too until I massaged my calves and shins with a liniment and began to stretch properly.

[jas]

[- Ram Raid -]

It might be a good idea to do some strengthening exercises as well.

Try these on non consecutive days, three times a week. 3 sets of 20 reps. It takes about 10 minutes and can be done whilst you're sat at you computer or in front of the tv watching Mike Tyson Mysteries.

Foot Towel Roll Shin Strengthener

Either Kneel barefoot on one knee with your right foot forward or sit on a chair so that your leg is bent at 90 degrees. Place a hand towel on the floor in front of you and grip the closest edge with the toes of you right foot. Scrunch the towel up towards you by contracting the muscles in your arch and toes. Repeat with the left foot.

As you finish each set your shin should feel tired with a slight burning sensation. When it gets too easy place a weight on the far end of the towel for added resistance.

Weighted Lift Shin Strengthener

Again, sit your arse down. Keep your left foot on the floor and cross your right knee over your left, like you're about to announce something a bit fruity. Using a strap/rope/canvas belt etc hang a weight from your right foot (about 5lbs should do). Slowly raise your foot then lower it back down. Once you've done a set switch legs and repeat.

Alternatively you could use a resistance band by securing it to a fixed object and pulling your foot up toward you. It may well be worth investing in one if your ankles continue to give you trouble so that you can throw in some ankle strengthening exercises.

For the latter without a band, again when you're lounging, you don't want this **** to be eating into your down time, point your big toe and right out the alphabet. Alternate feet and then do the letters backwards.

Once you're on the road to recovery build you're running mileage gradually so that your tendons, ligaments, bones and muscles have time to adapt to the workload. You're likely picking up injuries because you're pushing your body beyond what it is physiologically capable of.

Increase the duration that you run or skip by no more than 10% a week and follow a three week build cycle by one week of recovery where you do half the average of the previous three weeks.

. . . Use a foam roller. If your gym doesn't have one, get it online for 5-10 euros. Front and back of your calves need massaging. . .

I watched the link that you posted and gave it a go today at the gym. I'd been seriously sore and stiff after squatting. The majority of that dissipated straight away. I was surprised how effective it was, it's a great addition to a stretch down.

[Beercules]

Ice bath bruh.

[PainfromUkraine]

It might be a good idea to do some strengthening exercises as well.

Try these on non consecutive days, three times a week. 3 sets of 20 reps. It takes about 10 minutes and can be done whilst you're sat at you computer or in front of the tv watching Mike Tyson Mysteries.

Foot Towel Roll Shin Strengthener

Either Kneel barefoot on one knee with your right foot forward or sit on a chair so that your leg is bent at 90 degrees. Place a hand towel on the floor in front of you and grip the closest edge with the toes of you right foot. Scrunch the towel up towards you by contracting the muscles in your arch and toes. Repeat with the left foot.

As you finish each set your shin should feel tired with a slight burning sensation. When it gets too easy place a weight on the far end of the towel for added resistance.

Weighted Lift Shin Strengthener

Again, sit your arse down. Keep your left foot on the floor and cross your right knee over your left, like you're about to announce something a bit fruity. Using a strap/rope/canvas belt etc hang a weight from your right foot (about 5lbs should do). Slowly raise your foot then lower it back down. Once you've done a set switch legs and repeat.

Alternatively you could use a resistance band by securing it to a fixed object and pulling your foot up toward you. It may well be worth investing in one if your ankles continue to give you trouble so that you can throw in some ankle strengthening exercises.

For the latter without a band, again when you're lounging, you don't want this **** to be eating into your down time, point your big toe and right out the alphabet. Alternate feet and then do the letters backwards.

Once you're on the road to recovery build you're running mileage gradually so that your tendons, ligaments, bones and muscles have time to adapt to the workload. You're likely picking up injuries because you're pushing your body beyond what it is physiologically capable of.

Increase the duration that you run or skip by no more than 10% a week and follow a three week build cycle by one week of recovery where you do half the average of the previous three weeks.



I watched the link that you posted and gave it a go today at the gym. I'd been seriously sore and stiff after squatting. The majority of that dissipated straight away. I was surprised how effective it was, it's a great addition to a stretch down.

Thanks man, great detail. Much appreciated.

Ice bath bruh.

I don't have a bath bro, I live on a university campus in a room which only has a shower