Shin Splints - please help me get rid of them!

[Amigo]

As per title really. I initially got them 3+ years ago, they got so bad I could feel them walking, at rest or when driving. I had 6 months of phyiso on the NHS, which didn't fix it and so I stopped running for about 18months/2 yrs.
I decided to start running barefoot as I have heard a lot about it helping shin splints. It was great for the first 4 weeks, built it up VERY slowly, walking most of it and jogging very slowly (takes me about 50 mins to do 4k - started at 2k)
Anyway, despite 2 years off (a lot of swimming and cycling) I always had a sneaking suspicion my shin splints never went away (If I press on the shin bone it was painful and slight sore spots on massaging the muscles down the front of my legs on both sides.) Anyway, the pain in these areas has started to get worse again and I feel twinges in my legs when driving etc again. It has been worse since my run last Thursday, I am due to run again tomorrow but the weather is ghastly so I will wait and see...

I really want to get rid of these shin splints as I love running so much, and I like the natural barefoot approach. I think I will try to get a coaching session to check I am running barefoot correctly, but even if I do that, if I can't get rid of the shin splints I kind of think 'what's the point'. I have also started to get slight ache in my arches (PF?)

Have you got any advice as to what my next step is? I have tried physio (all be it with normal running shoes), and I am a bit confused re podiatrists etc. My budget is not huge, and I don't know anyone who is into barefoot except on here. I am willing to travel to see someone good if need be though...

Thanks in advance

Edit: and I have just noticed that I have very annoyingly got a typo in the title - sorry!

 

[Barefoot TJ]

I fixed the title for you, and please check out the Barefoot-Friendly Docs & Specialists Map in this forum...hopefully, there will be someone close to you, hopefully. I will ask a doc to respond to you here.

 

[Neil_D]

Hi Amigo,
I was in your camp 4 years ago. I just thought shin splints were part of running for some people. If you were anything like me, as soon as you go out for a run the question in the back of your mind is how soon will the shins start to hurt. The answer is usually after about a kilometre.
My regular routine was to stop at that point and rub my shins to try and "warm" them up. I would then hobble on for around 5 more kilometres rubbing them every now and again to see if I could get rid of the pain.
I'm pretty sure I can guarentee that running barefoot will get rid of the shin pain but it will take time for your stride to position itself correctly. Even after a year of barefoot running I would still occasionally go out for a run and get a slight pain in my shin and I would know immediately my running was wrong.
I can happily say I have not had any shin pain in 2.5 years, it just never happens.
It is going to take perseverence and despite some barefooters decrying it, I would also suggest Romanov's "Pose Running", it is what helped me undertand in my mind what I was trying to achieve. There may be subtle differences with full barefoot running but they are not worth worrying about. The drills are great and they get the brain to understand which leg muscles to use to change from a wide stride to a narrow one.

Good luck

Neil

 

[BarefootBen]

In looking at your avatar, it looks like you may be wearing some sort of black minimalist footwear. Are you sure that your are running bona fide barefoot? The reason that I ask is because I have been running barefoot, about three miles a day, on a highway. One day, my skin was a bit raw. So, I decided to run with Vibram Fivefingers, instead. Within a mile, I had pain on the top of my foot. Also, I was able to figure out that my form, with the Vibrams, was quite different than my form, when barefoot. With Vibrams, I could just "slap" my foot down on the ground. Running barefoot, I make contact with the outside of my foot, and roll inwardly across the ball of my foot. This transition over the sole seems to greatly reduce the stress that is creating by "slapping" the foot down.

Also, one thing that I would suspect is your weight. If you are overweight, this could contribute to shin splints, as well. Some people try to use exercise to lose weight. I think that the best way to lose weight is to simply remove refined sugar, artificial sweetener, and flour, from one's diet. Several years ago, my father did this. He ended up losing about 45 pounds, with a weight drop from 200 lbs to 155 lbs. I followed in his tracks, and lost about 35 lbs, with a weight drop from 195 lbs. to 160 lbs. This was done without exercise. And, it made returning to exercise much easier, at the lower weights. Currently, I have not consumed refined sugar, for two years, and two months. I enjoy plenty of other sweet stuff, such as dates, bananas, apples, oranges, watermelon, sweet potatoes, etc. But, I do not consume refined sugar, or artificial sweeteners, such as corn syrup. Also, I occasionally eat corn tortillas, rather than flour products.

By the way, I suffered from shin splints all through high school. I was chronically injured, and I was actually fairly thin. Like many people, I always thought that it was "me", or my "genetics". Well, so far, I have never experienced shin splints from running barefoot. I cannot say for 100% that it was the shoes that caused the shinsplints, in the past. What I suspect is that the shoes caused my feet, and lower legs, to do something wrong, that produced the shinsplints. Also, I noticed that when my legs were strengthened through biking, I was far less prone to shinsplints.

One thing that I would suggest is that you consider stopping running completely for some time. If you need to make any changes in your weight, work on that. Then, when you resume running again, do so in very small increments. If the problem arises, then back off, and wait again. Many people view something like shinsplints as being an "injury". I no longer subscribe to this view. I think that some of the problems are actually strains - when too much is done too soon, and the body is not able to adapt. And, if we back off, and let the strain resolve itself, then we can start again, in a more careful manner, and build up very carefully, while avoiding creating another strain.

 

[migangelo]

shin splints are usually the result of heel striking.

 

[Amigo]

Hi all,

Firstly thank you Barefoot TJ for changing the title.
Thanks for the replies so far, Neil - I have not heard of Romanov's pose running but will look into it. It is nice to know that there is some hope out there!

BarefootBen thanks for the reply. Yes, your right I run in VFFs, I find them very comfortable and will try complete barefoot at some point, perhaps when the weather is better and there is less uncomfortable debris underfoot . I am not sure what you mean by bona fide, but I do try and roll my foot, whether I am successful is a different matter! I may try and upload a video at some point.
I wouldn't consider myself overweight and I am quite fit (I swim a mile 3 times a week and cycle a lot too )
Unfortunately I am a little reluctant to stop running again as I only just restarted 4/6 weeks ago, and very slowly. I had previously taken an 2yr/18month break to give my shins 'rest' which unfortunately doesn't seem to have helped. I took up swimming and cycling to try and help but have a sneaking suspicion my shin splints never completely disappeared, even with the 4 months of almost no sport after I left physio as I was quite disheartened.

I know I forefoot strike as opposed to heel strike, it's whether I am doing it right that I want to check. When I was having my physio for my shin splints 2 yrs ago (which didn't help) my physio thought it was because I forefoot strike and she tried to get me running heel-toe - needless to say it didn't help and shortly after that I stopped running altogether.

Other than going to a barefoot coach (which I plan to do) has anyone got any other exercise suggestions to help?

Thanks again and
MERRY CHRISTMAS!!!

 

[Backfixer]

I would like to add my 2c to this. Often. Shin pain is a function of the gait process itself. You can get pain from the posterior compartment which includes the gastroc,soleus and posterior tibialis muscles. Typically, problems like this involves the core, tightness in the obliques, tightness in the fascia surrounding the foot locking up the ankle. If this happens, the leg which needs to externally rotate during gait cannot, the gluts on the same side tighten you get slower and the pain is from your leg under striding on that side and slamming into the ground.
A good sports certified chiropractor can help you figure that out using manipulation of the back and foot and ankle as well as fascia, release of the lower leg and hip.

 

[Neil_D]

Hi Amigo,
I can understand your reluctctance to go barefoot in the UK. I was there over the summer and ran in VFF's whereas back in Australia I would never wear then except in extreme conditions. I lived in a industrial area when I lived in the UK and it wouldn't be the best place to run barefoot. If you live in the countryside it would be much better. I used to do lots of running in the Pennines in my younger years.

Neil

 

[Dr Emily Splichal]

Hello Amigo

I wanted to share my experience treating patients with shin splints. Patients get shin splints for a couple different reasons with it depending on foot type, bone density and strike pattern.

In a more rigid foot type (high arched foot) that doesn't respond well to impact forces, I treat this condition with more mobility work to the foot and hips. Teaching the body how to react to the ground is very important which means eccentric training is critical to recovering from shin splints.

In a more unstable foot (flat foot) the instability is leading to poor transfer or impact forces, so I treat this condition by focusing on stability in the foot and hips. Teaching the body again how to stabilize before impact is important to proper loading of GRFs. Pilates, core stabilization and barefoot activation exercises can be used in this foot type.

For all patients myofascial release and flexibility is important in proper loading and unloading techniques. And yes running technique is important - so have your running technique is also important.

If you have had shin splints for as long as you state - then an MRI would be a worth to rule out any long standing stress fractures or bone marrow edema that needs to be addressed.

I wish you a speedy recovery!