shin splints

Discussion in 'Fitness & Nutrition' started by raded, Apr 15, 2005.

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  1. raded

    raded New Member

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    I play basketball and I've had shin splints for a while now. I stretch, ice them, take anti-inflammitories, whatever. even after I rest for a week or two and they go away, they always come back after a couple more times of playing.

    what more can I do to treat the shin splints?
    what exercises/stretches can I do to prevent them?
     
  2. devilangel

    devilangel Guest

    do you have flat feet?

    don't ice them!!! if anything, you want to add some heat to relax the muscle!!!

    looks like this is a defintely a WARM UP issue! if it does get better when you rest and it happens when you start playing again, you defintely need to wark up properly.. warm up first, and stretch gently before you start your actual game... that helps.. im assuming you also started to play basketball... its not like you were playing basketball all these time and all of a sudden your get shin splits!

    eventually, you won't need to do stretching and the shin stretching goes away.. but ur legs have to get used to it first...

    a lot of my clients suffer from this once they start running, jogging, etc, etc.. and most of the time, its from not warming up properly or they have flat feet, etc, etc

    my suggestion to you is to properly warm up and gently take time to stretch b4..

    if you give me detail info, i can give u more suggestion........
     
  3. ralyks

    ralyks New Member

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    I get the same thing when running. What do you mean by flat feet?
     
  4. ElCidKid

    ElCidKid New Member

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    maybe you need more cushioned shoes
     
  5. edd91

    edd91 rebmeM weN

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    look at your shoes, get some more cushioning inserts
     
  6. wood

    wood New Member

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    is the pain on the front or inside part of the shin?
     
  7. M.A. Malone Esq.

    M.A. Malone Esq. OT Supporter

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    I saw some McDavid neoprene braces specifically for that. Maybe you shoudl try it out.
     
  8. raded

    raded New Member

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    inside most of the time
     
  9. raded

    raded New Member

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    I got some insoles for my old shoes, that didn't help, so I got new shoes. these ones are cushy and feel fine.
     
  10. raded

    raded New Member

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    my feet are pretty flat :sad2: icing them is the one suggestion I've gotten from everyone I know who has had shin splints (people who play basketball and people who play other sports). I always stretch my calves before playing. not sure what stretch I'd need to do to prevent the shin splints.


    where could I get one? there's a GI Joes around my house that would probably have them, but I don't know of any places like that around school.
     
  11. Pork Chop Sandwiches

    Pork Chop Sandwiches Extraordinary Member

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    :ugh::ugh: Shin splints are on the bone, not any muscle.
     
  12. JoeyJoJoJuniorShabadoo

    JoeyJoJoJuniorShabadoo Live Free or Die

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    You gotta do these walk exercises. Get an area where you can walk like 20 feet back and forth. Do each one of these walks back and forth:

    walk on your heals
    walk on your tip toes
    walk on the inside of your feet
    walk on the outsides of your feet

    We used to do them in track practice all the time for shin splints. They work great. You might feel a little weird doing them though.
     
  13. Ilyusha

    Ilyusha Guest

  14. raded

    raded New Member

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    I decided to look it up:
    http://my.webmd.com/content/article/80/96441.htm

    "Treatment for shin splits includes rest, massage, ice, stretching, and strengthening."

    I guess I'll keep icing them
     
  15. raded

    raded New Member

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    does it matter if I have shoes on?
     
  16. Gutrat

    Gutrat "GET DOWN..."

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    :ugh: on the bone? Hell no.
     
  17. wood

    wood New Member

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    this is most likely caused by overpronation (foot rolls inward). first thing you will want to do is get a shoe and/or orthotic that will support your arch and help keep your foot from rolling inward.

    do you have flat fleet or low arches?
     
  18. Pork Chop Sandwiches

    Pork Chop Sandwiches Extraordinary Member

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  19. raded

    raded New Member

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    my feet are pretty flat. I'm going to go out and look for some orthotics later today.
     
  20. JoeyJoJoJuniorShabadoo

    JoeyJoJoJuniorShabadoo Live Free or Die

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    do it without shoes on
     
  21. JoeyJoJoJuniorShabadoo

    JoeyJoJoJuniorShabadoo Live Free or Die

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    we used to do then with a mat on the floor too
     
  22. bclimn

    bclimn New Member

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    rest and better shoes.
     
  23. devilangel

    devilangel Guest


    thank you! thats exactly what i mean on my original post... proper stretching, warm up, building necessary muscles, proper shoes, etc..

    about the iceing... if you gonna do that, you have to alternate with heat as well, the more blood goes through the problem area, the better off you will be.. but since i really dont' know the exact detail of your problem and how and when it all started and goes away, etc.. so you figure out accordingly with the information below...

    generally:
    Ice treatment is most commonly used for acute injuries. If you have a recent injury (within the last 48 hours), where swelling is a problem, you should be using ice treatment. Ice packs can help minimize swelling around the injury.
    Decreasing swelling around an injury will help to control the pain. Ice treatments may also be used for chronic conditions, such as overuse injuries in athletes. In this case, ice the injured area after activity. Never ice a chronic injury before activity.

    Heat treatments should be used for chronic conditions to help relax and loosen tissues, and to stimulate blood flow to the area. Use heat treatments on chronic conditions, such as overuse injuries, before participating in activities. Do not use heat treatments after activity, and do not use heat after an acute injury.

    good luck! :)
     
  24. raded

    raded New Member

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    I've been looking into calf/shin braces. are there specific ones I could wear while playing or could I use any of them while playing?
     
  25. M.A. Malone Esq.

    M.A. Malone Esq. OT Supporter

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    any sports/atheltic store.
     
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