Shin Splints

[Kovy_Ribs_Fedo 3]

I am doing some interval running for training and now I have shin splints since 2 weeks. It's pretty hard to train with this pain now. It even hurts when I play on the ice (not as much though). It sucks because I can't do plyometric anymore and everyone know how plyometric is good for hockey. Any help to fix the problem would be great. I was thinking of maybe buying insoles.

Thanks for help

[HotBacon 0]

Cold packs and rest are about the only things you can do until they heal.

[jjtt99 0]

Make sure you have good shoes for that kind of training. After a while running shoes or cross trainers lose their ability to absorb the impact of running/jumping.

On the rehab, lots of ice to get the swelling down. When the pain subsides doing toe curls helps a lot. You do these by sitting on a chair and laying a towel under your feet. Now scrunch the towel up by pulling your toes in (but don't move your heels).

Good luck.

[EBondo 233]

Rest rest rest. That's the best thing you can do. I had them for a while and it was absolute Hell trying to do stuff, but rest is the only sure way to beat them.

[Kovy_Ribs_Fedo 3]

Even if I rest for 1 month I get them back after like 2 sessions of running.

[RadioGaGa 162]

Even if I rest for 1 month I get them back after like 2 sessions of running.

I get them to when I run (or walk a lot). It doesn't affect my skating at all. I was told by a guy that runs, that a lot of the problem with shin splints in the muscles in the front of the leg over compensating for calf muscles (I may not be explaining it right). He said stretch everyday (even if you aren't working out).

Feet flat on the ground and stretch forward...one foot forward. Front knee bent...back leg straight...feel the stretch in the calf.

He also said that your stride while running can make shin splints worse...make sure your stride is good. Don't run "flat footed"

heel, ball, toe...

[sc37 0]

If your trying to recover from it, trying getting some compression shin splint wraps too.

[Chadd 916]

Even if I rest for 1 month I get them back after like 2 sessions of running.

Stop running? get an excercise bike

[Edge 0]

Man I felt your pain last summer. Those things are brutal.

Make sure before you do ANYTHING with your legs stretch your shin musles(calf stretches, just moving your foot in a circular motion in full range...just anything to stretch it out). Rest is the most important thing. To stay in shape use eliptical(sp?) machines and bikes rather than running until they are FULLY healed. Make sure they are fully, because that is the mistake I made with them. I read up when I had them that the recovery time is different on everyone. They were so bad on me that when I read that in some cases they never heal, I was almost brought to tears haha. Good luck!

[hockeymom 2]

Kovy...sounds like you are either going at it too hard too soon, not warming up enough, or have a bio-mechanical problem in your foot-fall. It is really critical to ice afterwards!

Here is a simple article I found on shin-splints. It gives some tips on strengthening exercises at the end:

shin splint article

[ktang 34]

Could it be a combination of the plyometrics + sprints that are causing the shin splints?

My info might be dated, but (way back) when I was young we were taught that plyos should only be done a few times per year, for short durations and not in conjunction with other strenuous exercises, because of they are so high impact.

[RadioGaGa 162]

Woud those compression sock things that all the NBA guys seem to be wearing give any relief (or prevention) to shin splints?

[Hockeyman9621 0]

Kovy, try doing plyo's on a beach(ala Scott Niedermayer). It's an awsome workout and not too hard on the knees.

[SickLife 2]

the first time i ever got shin splints was when at goalie camp & for some reason they made us do flips on the ice. stupid if you ask me. but anyway.

just a good warmup is the best prevention.

[cause4alarm 7]

Even if I rest for 1 month I get them back after like 2 sessions of running.

How long and intense are those 2 sessions? If you rest for a month, you'll have to east your way back in, even if it means limiting yourself.

And also, as pointed out earlier, if your shoes are old and the cushioning is shot, then that could be a big reason. The common advice is to replace your trainers no later than every 500 miles or so.

Or you might want to consider the 'opposite' approach. Do some research on running barefoot.

[wingsfan7777 0]

I have shin splints right now, I'm running Cross Country, and our trainer put more arch support in my shoes, and it made it feel over 50% better. So give that a try. Also stretching is key, and ice every 2 hours.

[Justin K. 0]

If at all possible, go to a store that specializes in running (not Foot Locker, etc.) Oftentimes they'll have a treadmill and video camera set up so they can examine your stride in slow motion and recommend a shoe that works best for your running style. Helped me out a lot.