Shin Splints

[Catrin]

Anyone else have experience with shin splints? I'm currently dealing with Tham and am curious how others have dealt with them. I don't want to give up hiking this fall as I don't have any other cardio-related activity open to me but I don't want to do myself even more damage. The problem is it doesn't hurt until I go too far...

Any success with a calf sleeve, or am I fooling myself?

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[Crankin]

I had them many, many years ago, when I was teaching aerobics on concrete floors, covered by carpet. I went to the doctor (podiatrist?) and I remember doing lots of pointing/flexing of my lower legs to stretch, hydrotherapy, and custom orthotics. It was so long ago, that my insurance actually paid the entire $500.00 cost, with no co-payment.

[ny biker]

It's been years, but I think when I had them it was because I was walking too fast.

I would think there would be articles in running magazines that would be useful.

[Catrin]

I've been looking but all they say to do is to rest and stretch. I'm doing that I think I know what it was from, and it was around before my 11 mile hike as I remember the week before I had to call an early end to a hike (that featured gravel) due to foot/shin cramps - I had no idea what that meant at the time. The 11 mile hike just really aggravated it. My chiropractor says it is improving, he sees a lot of this from his professional athletes. My podiatrist just says to make certain I'm doing my calf stretches but to make certain they are gentle, not over-stretching. I will probably cancel next Saturday, but we will see. I suspect a 3+mile hike isn't, in the end, actually resting

I guess there is no way to speed up the healing process, unfortunately.

[emily_in_nc]

I had chronic shin splints in my 20s from doing high-impact aerobics. I don't think I've ever really had them since I gave that up quite a few years ago! I have gotten sore muscles on front of my shins from walking/hiking hills after being in flat areas, but I can't recall having shin splints. Seems like I remember reading that a lot of shin splints are caused by micro-stress fractures in the shin bones themselves. You can press right on the bone and feel the pain in a very small area in that case. Sure hope that's not your problem, Catrin, as only rest and not doing the activity will cure those. I'm pretty sure that's what I had back in those days thirty years ago. They hurt like H*LL!

[Catrin]

According to my sports-chiro-quy, my shin splints haven't crossed over the line to micro-stress fractures, thankfully he deals with a lot of this. There is obvious damage to my connective tissues around an area of my tibia in both legs, thought it's far worse in one. I do have some thoughts on how this may have happened and will discuss this with my podiatrist. Regardless of that, it's also true that I've a history of over-doing my physical activities. Thankfully the cramping has calmed, and since I've been good (well, mostly), there isn't much actual pain - but I do have a high tolerance, too high sometimes because I get to thinking that I can get back at my preferred activities at a time when my body hasn't healed enough. I certainly do not want my ego to push my shin splints over the stress-fracture line! I HAVE canceled the group hike this weekend, sadly. There will be other opportunities.

It's frustrating though, my exercise options grow even thinner. THIS one, however, isn't permanent like so many things have been.

Emily, I hope you never have that problem again, hopefully you're done with that.

[Catrin]

Agreed Crankin. Sometimes I think part of what feeds that decision making process is the underlying belief that there are no other real options that would hurt less. How many doctors these days are still more inclined to prescribe pills rather than activity when that is still possible? Preaching to the choir here.

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[ny biker]

I think an investment in good equipment is also necessary to prevent problems from developing. I'm pretty sure one reason I destroyed an ankle tendon when I was younger was that I did lots and lots of walking, but always in bad shoes with no arch support.

[Crankin]

Oh, I know I am preaching to the choir.
After my first 5 years of teaching aerobics, after shin splints and a stress fracture, I started buying decent shoes and got orthotics. I did get a discount from Nike, but for all of those years, I wore that brand because of the discount, for probably the next 15 years. I never thought that my feet were burning after about 15 minutes because the shoes were too damn narrow for me!
And yes, most physicians would rather prescribe a pill. I think in some way, it's because they know a lot of people won't follow an exercise prescription. There's about a 50% compliance rate for taking meds, so even that is hard for some to do.

[Catrin]

Agreed Crankin, though I didn't know that medication compliance was that low.

According to both chiropractor and podiatrist, my splints have improved enough that I can return to hiking again. Within reason and keeping in mind that it will likely take most of the winter for my left leg (the worst of the two by far) to fully heal.

I'm celebrating today by parking 1.5 miles from work and walking - also to enjoy the almost unprecedented 70 degree temps this afternoon