Shin Splints

[Rob87]

Hi guys

I am sure you have seen hundreds of topics on shin splints, but mine is a little different to too much too soon (I think).

I am a Police officer by profession (dont let that put you off, Im a really nice guy) and the last few months I have been in our personnel carrier which involves pretty much jumping (sometime literally) out the van anddealing with incidents

Being in the carrier also means that I tend to 'drop' out of the van when getting out putting pressure on my legs as I fall.  This ended up with shin splints towards the start of the year.  I changed my boots to new ones as the ones I had were getting to the end of their useful life.

Now I have started couch to 5K I am just aggrovating the pain and my legs really hurt each morning and when I'm running.  I have only done week one day two to give an indication of how far I am doing.

To give you an indication of the type of carrier I am in, there is a link below (no its not my force).  I know I shouldnt jump out the vans or drop out of it when getting in or out and I am working on that and getting in and out properly when I get the chance.  I dont want to stop doing couch to 5K though as I rarely get enough exercise as it is.

Police Sprinter

Is there a way to 'massage' the knots I can feel about halfway down the inner of my shin or is it a case of grinning and bearing it as best I can as the damage is pretty much done already?

[SunsetRunner]

---

@Rob87 wrote:

Hi guys

I am sure you have seen hundreds of topics on shin splints, but mine is a little different to too much too soon (I think).

I am a Police officer by profession (dont let that put you off, Im a really nice guy) and the last few months I have been in our personnel carrier which involves pretty much jumping (sometime literally) out the van anddealing with incidents

Being in the carrier also means that I tend to 'drop' out of the van when getting out putting pressure on my legs as I fall.  This ended up with shin splints towards the start of the year.  I changed my boots to new ones as the ones I had were getting to the end of their useful life.

Now I have started couch to 5K I am just aggrovating the pain and my legs really hurt each morning and when I'm running.  I have only done week one day two to give an indication of how far I am doing.

To give you an indication of the type of carrier I am in, there is a link below (no its not my force).  I know I shouldnt jump out the vans or drop out of it when getting in or out and I am working on that and getting in and out properly when I get the chance.  I dont want to stop doing couch to 5K though as I rarely get enough exercise as it is.

Police Sprinter

Is there a way to 'massage' the knots I can feel about halfway down the inner of my shin or is it a case of grinning and bearing it as best I can as the damage is pretty much done already?

---

Everything you ever wanted to know about shin splints ...

http://www.mayoclinic.org/search/search-results?q=shin%20splints

[classicalbk]

Try wrapping your shins at night.  There are good videos on line showing how to do this.  It helps so much with the pain.  Also make sure you have super good running shoes and try to run on softer surfaces.

[Telle]

From what I've been told, you really do NOT want to massage shin splints.. it'll only aggravate the situation.  Instead, rest and ice.

[Heybales]

Sounds like traditional case of eccentric loading on the muscles.

http://www.exrx.net/Muscles/TibialisAnterior.html

Meaning you are increasing the load as they are getting longer.

Do you happen to land on or mostly on your heels?

Usually this causes forefoot slap, or close to it, or perhaps not noticed in boot because front of foot is holding the boot up trying to stop it from landing that way. But of course your body weight is going to make it happen anyway.

May be easier to see while running.

This can also cause muscles to start pulling away from the bone in extreme cases.

Either way, need rest and recovery and healing - so basically non-use.

And then strengthening.

Very hard to do both at the same time, just stretches the recovery out much longer, increasing chances of more injury making it worse yet.

I think it's time to walk only for exercise, just don't let the traditional heel landing cause forefoot to slap down, and don't walk in such a way that tries to happen but you stop it with the injured muscles.

Boots are especially bad for that. I've heard of backpackers that for training ran 10 miles daily for day after day just fine, in running shoes.

But one day in boots walking 15 miles on flat or downhills got them bad for shin splints. Boots kinda just make it happen if you look at mechanics of it.

[Rob87]

Thanks guys.  Read a lot of the mayo links.  Some good stuff on that website.

Looks like im going to need to get some wraps and ice up whatever my issue is.

@Heybales - I do generally land on my heel if getting out but ive not noticed it when walking / running etc.    I guess i will have to find a running shop for them to see if I land on my heel when running and walking too.

[HelenaFitbit]

I would recommend to attempt taping your shins with KT tape.

My brother is an EMT who had a lot of pain when he was at work, he went to a trauma specialist and he received a hot/cold therapy along with ultrasound and massages. When he was done with his session, he was taped depending on the pain he had or the areas they were going to protect. 

Basically, go see your doctor! Hope this helps 

[EdsonFitbit]

It's nice to have you on board @Rob87! What a coincidence! One of the great Fitbit users is looking for advices to apply for the Police Academy. You might want to share with @ktsecor in this post some of your experiences. Have a great day! 

[Gershon]

Military parachuting boots at work. You can probably get them from Belleville Boots. Put Gorilla Tape on the soles to keep them from wearing out quickly. 

For your 5k training, do about 8 quarters/440 yards a day at race pace with as much rest in between as you like. Sit or walk a half lap between reps. This will keep your miles down AND get you a better time on your 5K.

[Rosmilla]

RICE = rest; ice; compression; elevation. This is what I was told to do for most running injuries but it's real hard when you want to keep the milage up.