Track... and shin splints...

[TrackMaster]

Ok... 1st off sorry if this has been done... but i havent been here for eons.. so forgive me...

Im trying to get in shape for track, which is coming up. And I am wanting to know, how do I avoid shin splints?? I ran last year with shin splints ALL season, and well.. they HURT! so... is there anythng I can do to prevent them? I got them last year like a couple days before our 1st meet. So, I ran all track season with shin splints and I want to be faster this year! and it would help a ton if i dont have them.

Oh, and to keep this in this forum... I run track as training for riding/racing... AND i want to know how to recover or prevent shin spints... :moon:

Thanks in advance :)

 

[zio]

check with your track coach (if still in high school). I had them back then (self diagnosis, mind you) and don't remember what the prescribed physical therapy was, but my P.E. coach (the fit type, not the fat type) had some experience with them himself. Otherwise go see a physical therapist!

 

[Milquetoast]

I don't know how or why, but my shin splints got much better in my soccer days when I used those foam arch supports. Worth a try maybe.

 

[michigan]

Mine were supposedly caused by overpronation (foot rolling inward). The first fix was a pair of $600 custom orthotics and physical therapy. I put these orthotics into an expensive pair of running shoes and the shoes were stolen three months later. My next solution (2nd pair of orthotics was out of the question) was to run less. This worked well too.

Are you running in motion control shoes? A proper shoes might help. If you go to a good running store (not a regular sports store) they might be able to recommend a shoe that is specific to your needs. That might do the trick.
Good luck.
ps- I've heard (and I'm not sure if its true) that shin splints can eventually lead to stress fractures in the lower leg.

 

[dirt bike dave]

I always got bad shin splints all season long when I trained for track. Some people are just genetically pre-disposed to get them. They can be brutal, just walking around really hurts. Ironically, they don't hurt so bad when you are running.

Running on hard surfaces is the big problem, IMO. Try to limit your distance work, and run on the softest possible surface. When running laps, stay on the grass at the inside of the track. If necessary, get the coach to expempt you from team distance workouts and go to the gym instead for aerobic work on a bike or stairmaster. Once you get the shin splints, they take a long time to go away so try to nip it in the bud if you can.

Ice your shins and calves after training - freeze styrofoam cups with water and peel the foam away - makes icing easier. Not sure if it helps, but the doc always made me do it.

 

[fmfkx125372]

Ice your shins and calves after training - freeze styrofoam cups with water and peel the foam away - makes icing easier. Not sure if it helps, but the doc always made me do it.

Our coach always made us do that also.

Running on hard surfaces is the big problem, IMO.

I agree! When we got our new rubber track (Heaven!!), everyone who had shin splints healed up....

Also check your form. Are you running flat footed, or even heel to toe? A lot of times, that is the reason for the splints...

Just out of curiousity, what events do you run? I ran the 200, 400, 4x2, 4x4...:aj:

 

[oldguy]

I always got them from my boots when I raced downhill skiing and once you have them a fix is to tape them with tape crisscrossed on the shin (be sure to shave your shins first:eek: )
Thekid had them this season in crosscountry and luckily DW01 fell right at a good time to let them heal a bit. Then his coach had him add insoles ( we used the SHOXX gel soles) in his running shoes and made sure he stretched before even warming up. Warmup running was on grass or other soft surface. Immediately after running his event he iced both shins down. This got him thru the 2nd half of the season