does any one know some ways to help fix shin splints?
Posted In: Recovery, Restoration, and Rehabilitation
firstly, shin splints is a blanket term used to describe loads of different shin problems so initially you need to identify where the issue is (from my experience the most common area of inflamation tends to be the inside of the lower shin). i’ve been ok for a couple of years now but used to suffer from shin splints every winter which would follow the same pattern, whereby i would start a period of heavy plyometrics and within 2 weeks my shins would be so sore that i would be forced to stop any kind of jumping altogether. however a few years ago I decided to do something about it so at the start of the winter when all of the plyo’s came in, instead of piling them all on I started off ridiculously gradually and then built them up over time. an example of this if you look at a basic plyo session of hops, steps and hop/steps would be to do 1 set of 6 of each in weeks 1 & 2; maybe 2 sets of 6 in week 3 & 4 and then go from there. i found this extremely fustrating and initially felt i could have done loads more, however my shins didn’t flare up at all and then after a month or so of patient build-up i was at a point where i was jumping more than i ever had before with no shin problems whatsoever. there’s other considerations like using ice and ibuprofen and avoiding toey landings as much as possible but the thing that is going to get rid of the problem is to remove the cause and then re-introduce it gradually
according to your previous posts, you’re 15 right?
-my best advice to you would be to get proper rest first in your particular situation.
-if you have a foot injury that you’ve been training on for a while, it may have contributed to your shin splints…get that foot healthy first and chances are good that you will get rid of your shinsplints(and even if it’s not on the same leg)
-go see a PT if it doesn’t start to get better anytime soon or maybe even a doctor just to make sure that you don’t have a stress fracture.
-strengthen your Tibialis ant. once the pain is gone,but don’t go crazy about it, go gradualy if it’s during the competitive season, you don’t want to tire too much/overuse that area or just do it in the off-season.
hope this helps
good luck with that and get well!
Also take a look at your training and see why this might be happening. Are you on the track everyday or do you have recovery days where most of your work is done on grass? Are you sprinting more than 3-4 times a week? I have found through the years of training that on my lower intensity days, warming up and mainly doing the runs on grass has helped out a ton. I also try and spend as much time as possible doing warm ups on grass or turf fields. These guys also gave some really good advice. Once you have shin splints theres no magic in trying to get rid of them but if you can train smarter and take the right precautions you can help out the issue a lot.