Shin splints

[emlee75]

Hi, I feel like a charlatan posting really, as I've been substituting my running with an exercise bike since I got shin splints on week 2. I've hop tested and think they're better. Should I try a run or wait six weeks?

[kesmcg Graduate]

How long is it since you last ran?

[emlee75 in reply to kesmcg]

Three weeks 😢

[kesmcg Graduate in reply to emlee75]

I wonder if you should give it another week just to be sure. I'm no expert though.

[emlee75 in reply to kesmcg]

I'll wait til I bike full pelt fir 20 straight minutes on Wednesday. Surely legs like that can run week 2!

[kesmcg Graduate in reply to emlee75]

Well give it a go and see. Good luck. I'm having a rest day tomorrow. I've run 24 k this week so am a bit tired. Zumba instead!

[Oldfloss Administrator Graduate]

Hi.. don't feel bad about posting.. you will get some really good advice on here. Have you been resting and exercise. There is a wealth of advice on the net about what to do if it is shin splints..

sportsinjuryclinic.net/spor...

We are not experts on here, but the idea of exercising when injured is not good..

nhs.uk/conditions/shin-spli...

Some basic info here, and it may be that you need to take a couple of weeks out before running again, if you are sure it is shin splints. We do have these aches and pains in the early runs. It is normal and our legs, taking a massive impact do protest..

[emlee75]

Did you run through those early aches? Not sure it was shin splints as that's just an umbrella term for lower leg pain and tendon inflammation. Iced, foam rolled, rested and took up cross training with no further pain so far. Hop tests seem ok. I guess there's only one way to find out..

[MrNiceGuy]

There's no need to feel like a charlatan at all, emlee, since use of the exercise bike is helping to ensure that cardiovascular fitness is maintained, in addition to strengthening your thighs, during your respite.

Although you may have run since posting, even if your shins didn't trouble you, still seek to strengthen your anterior tibialis and extensor muscles, to reduce the risk of the discomfort from returning.

Simply keep heels in contact with the ground and proceed to raise the toes towards the shins (dorsi-flexion), holding the movement, before relaxing the feet. Initially perform 2-3 sets of 10 reps, increasing their frequency throughout the day as you become more accustomed.

Equally, in addition to stretching your calves, don't forget to strengthen them through the inclusion of calf raises, for example. Initially, body weight will suffice, but if you have a gym membership, seek to strengthen them upon the StairMaster or resistance machines.

[emlee75 in reply to MrNiceGuy]

Thank you, that's some good advice you've given me. I don't have a gym membership but I'll give the calf raises a go. Maybe a resistance band could be involved somehow..

[MrNiceGuy]

A resistance band could certainly be used to strengthen both the calves and tibialis muscles, by performing plantar and dorsi flexion exercises, in addition to inversion and eversion movements, to improve stability in the ankles.

Simply research videos on YouTube of dancers use resistance bands to exercise the soft tissue of the feet and legs, for example.