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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Dredlock Rasta on October 09, 2006, 07:43:38 PM
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I developed a pain in my right shin during my leg workout last week. I think its a shin splint but I'm not too sure.
For the whole week it hurt to walk down stairs and run but I worked out legs again today. It still hurts although not to the point where I can't workout legs.
Any advice on how to lessen the pain? How long it will take to heal? Should I continue to workout legs?
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When I used to get them in football, I would fill up a garbage can with ice and water at night and soak my legs up to my knees in them for 10-20 minutes. Worked pretty well until they just healed on their own.
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have you ever heard of ice cups...if they are paper dixie cups filles with water and then put in the freezer. Let it become an ice block. Then rip about a quarter of an inch all the way around the top. then rub the ice end up and down your shins for 15 min at a time. Well it might help..
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my shin hurts even more today
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I wouldnt have thought you could get shinsplints from weight training. I thought you would only get them from high-repetition exercise like running. I have only had them when running at least, and then only if my shoes were too heavy.
There's not much you can do to make them heal, lots of rest.
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I USED TO GET THEM RUNNING TRACK ON DIRT. AND WHEN I WAS IN COLLEGE AND IT WOULD RAIN WE WOULD HOLD FOOTBALL PRACTICE IN THE BASKETBALL GYM AND THAT USED TO HURT THEM.
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As others have stated, i get them from running on hard surfaces...now i only run on high school rubber tracks. seems to make a big difference. i have never gotten them from weight training...
they go away with time but once i get them i take a week off cardio to let them heal...another reason why i swim for cardio.
8)
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I get them even running on grass; the only thing left to try is running barefoot on grass or sand. I'd prefer to keep running because it's no. 1 for weight loss and aerobics IMO.
The only way to avoid future problems is to avoid the activity that caused them. Ice only helps after the fact, to heal.
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should I stop working out my legs until it heals.
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what is your current leg routine? is there any specific exercise that causes it or caused it?
8)
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It hurt after close stance smith machine squats
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I get them from playing basketball. I lifted in pain though b/c i didnt want to NOT lift legs...
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I've suffered from them recently, despite not doing any running. I went to see a physiotherapist and she said it was caused by inflexibility in my calves.
She spent about an hour digging her elbow into me to stretch and loosen things up and it was an immediate improvement.
It's my own fault really for skipping stretching...
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About a year ago I was doin some running on the treadmills, and after about two weeks i got shin splints. It's been a year and i still have them. Like...not all the time, but if i jog more than 100 feet my shins will start hurting again usually. Its a real bitch, the doctor said to just not run for a while, n thats not hard cuz i hate runnin, but they sure ain't goin away. Another person said to run through them, he obviously has never had shin splints cuz it felt like someone was beating my shins with a bat.
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A lot of people bitch about shin splints when what they have are weak in the tibialis anterior (the muscle that raises the foot).
Your's doesn't really sound like that though, and you already know the answer R.I.C.E.
Bags of frozen veggies work great as ice packs
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Ah, yes, the dreaded shin splints!
Most of the time these are caused by running too long or fast without giving your body time to adapt to this effort. They are the plague of new runners trying to do too much distance or speedwork drills in the first month of running!
You need to ice them twice a day as others have said-- I would not do anything that involves them-- for at 7-10 days--since these are actual very small chips into the bone--If you continue to stress your shin, you can get a major stress fracture of the tibialis and you will be out a lot longer and possibly in cast! My friends have! UGH!
Swimming works great here to soothe them. Walking on your heels a bit can strengthen your shins.
I notice these beginning sometimes when my shoes are getting older/worn and need replacing-- so make sure your shoes are not too worn if you are doing any real runs or alot of walking for cardio.
REST!!!!!!!!!!!!!! Focus on upper body... Good luck!
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Ah, yes, the dreaded shin splints!
Most of the time these are caused by running too long or fast without giving your body time to adapt to this effort. They are the plague of new runners trying to do too much distance or speedwork drills in the first month of running!
You need to ice them twice a day as others have said-- I would not do anything that involves them-- for at 7-10 days--since these are actual very small chips into the bone--If you continue to stress your shin, you can get a major stress fracture of the tibialis and you will be out a lot longer and possibly in cast! My friends have! UGH!
Swimming works great here to soothe them. Walking on your heels a bit can strengthen your shins.
I notice these beginning sometimes when my shoes are getting older/worn and need replacing-- so make sure your shoes are not too worn if you are doing any real runs or alot of walking for cardio.
REST!!!!!!!!!!!!!! Focus on upper body... Good luck!
I didn't get them from running, I never run.
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i would suggest a 3 part regimen for treating them.
1. warm them up like so: sit on a chair and place a small towel on the floor in front of you. use your toes to draw the towel in while keeping your heels on the floor. try for 3 sets of 5 reps, it may be uncomfortable but the goal is to warm them up without furthering the injury.
2. stretch you calves front and back. hold each stretch for 60 seconds, stretch each leg in each direction twice.
3. ice them 3 times per day for 15-20 without a break. i would suggest either submersing them in ice water or covering them with large bags of ice (no dixie cups).
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I didn't get them from running, I never run.
Right-- but the treatment and effect is the same.
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Right-- but the treatment and effect is the same.
I actually went jogging yesterday around my apartment complex. There are some nature trials that you can jog on it was pretty cool. I saw some deer tracks on one of the trials. It was only like a 15 jog from my apartment complex. Anyway my shin hurt a little when I was jogging. Today it hurt a little more than usually. Are shin splint really chips in the bone?
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http://www.merck.com/mmhe/sec05/ch075/ch075c.html
hope this helps- good info
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I actually went jogging yesterday around my apartment complex. There are some nature trials that you can jog on it was pretty cool. I saw some deer tracks on one of the trials. It was only like a 15 jog from my apartment complex. Anyway my shin hurt a little when I was jogging. Today it hurt a little more than usually. Are shin splint really chips in the bone?
Yes, they can be irritated areas or if really painful--- (actually can be felt by running your hand over shin)---a slight knick/rough areas...Basically these are stressed areas on the bone/connective tissue and they increase in size and with continued stress can get to stress fractures. Just like when you lift, your muscle tears slightly this happens in running in that way with this---but if you build up to it- you are fine.
See this http://www.rice.edu/~jenky/sports/shin.html
and also below details from Mayo Clinic Website
Introduction
Whether you're running after a soccer ball, jogging around the neighborhood park or training for a marathon, you're at risk of running-related injuries. One of the most common running injuries is shin splints.
People sometimes mistakenly use the term shin splints to refer to a wider array of lower leg problems. The term technically refers to a specific problem that causes pain along your shinbone (tibia) — the large bone in the front of your lower leg. The pain is the result of an overload on your tibia and the connective tissues that attach your muscles to your tibia. The medical term for this condition is medial tibial stress syndrome.
Shin splints are common among runners. But shin splints can also be caused by other activities that involve repeated impact on your feet on hard surfaces, including basketball, aerobic dancing and tennis.
Most of the time, you can treat shin splints with self-care steps and rest. And you can help prevent shin splints from recurring by stretching, using shoe inserts and modifying your exercise routine. The risk of shin splints is no reason to give up your morning jog or afternoon aerobics class.
Signs and symptoms
If you have shin splints, you may notice:
Tenderness, soreness or pain along the inner part of your lower leg
Mild swelling
At first, the pain may stop when you stop running or exercising. Over time, though, you may feel continuous pain in the affected shins.
Causes
Pain along the inside of the shin or tibial bone is commonly the result of overdoing athletic activities, engaging in sports with a lot of starts and stops, or running down hills. Shin splints may also be the result of:
Training mistakes, such as the "terrible toos" — training too hard, too fast or for too long
Running on a slanted or tilted surface
Running in worn-out footwear
If you have flat arches, your feet may have a tendency to roll too far inward (overpronate) when running, which can contribute to shin splints.
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I asked before about your shoes-- are you running or even walking any distance in old shoes/cross-trainers--
if so--don't-- get new ones and for regular or limited running--you need special running shoes that support your feet for forward motions. I used to lift in xtrainers then bring other shoes to run since running shoes are not laterally supportive for squats and my feet would cave --:(
Running on soft trails/grass is the best to do while recovering, it lessens the impact for sure-- --since it hurt you --keep icing after you run then take a warm bath and stretch. Of course water running is great--- You will be fine--just don't keep stressing them without making a change--or you will be plagued with these :) You can tale a week off, but look at the other options first.
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Guys (and girls), as I've been going over this thread and reading the symptoms, even though you are under the assumption that dreadlock rasta has shin splints thats not what it sounds like to me, true shin splints are very very difficult to get, I think you might be confusing shin splints with "compartment syndrom". Compartment syndrom is basically caused by the muscles surrounding the tibia (tibialis anterior) being weak or blood not leaving the effected area causing a "shin splint" type of pain. If thats the case, ice and elevating the leg usually does the trick after a few days. I have actually heard of people going in for surgery to relieve the pressure in the lower leg!
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Guys (and girls), as I've been going over this thread and reading the symtoms, even though you are under the assumption that dreadlock rasta has shin splints thats not what it sounds like to me, true shin splints are very very difficult to get, I think you might be confusing shin splints with "compartment syndrom". Compartment syndrom is basically caused by the muscles surrounding the tibia (tibialis anterior) being weak or blood not leaving the effected area causing a "shin splint" type of pain. If thats the case, ice and elevating the leg usually does the trick after a few days. I have actually heard of people going in for surgery to relieve the pressure in the lower leg!
Really?
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Really?
Yes, really!
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Guys (and girls), as I've been going over this thread and reading the symptoms, even though you are under the assumption that dreadlock rasta has shin splints thats not what it sounds like to me, true shin splints are very very difficult to get, I think you might be confusing shin splints with "compartment syndrom". Compartment syndrom is basically caused by the muscles surrounding the tibia (tibialis anterior) being weak or blood not leaving the effected area causing a "shin splint" type of pain. If thats the case, ice and elevating the leg usually does the trick after a few days. I have actually heard of people going in for surgery to relieve the pressure in the lower leg!
For his sake, I hope you are right-- off a few days is much better than shin splints! In any case--Ice is key.
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Yes, really!
No, really? come on ;D
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Unfortunately, most of this concerns how to treat existing symptoms.
New shoes, running on softer surfaces & warming up well aren't sure solutions unfortunately, which leaves the only avenue being a cessation of running. Anyone who can suggest otherwise i'd love to start running again.
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i feel for you bro. i have had these before and they are not fun. with me, it got to the point that it hurt to walk regularly. anyways, i was in the army for a good time and epic amounts of people get these there because you dont do shit for weeks and then all of a sudden you are running 6 miles a day. i always get these when i dont do cardio for weeks and then i do a lot, and it seems to come from impact related things like running. try an eliptical machine. or swimming. or even walking fast for an hour. or exercise bike. seems to me when dudes get into something, like running or bodybuilding, they want to be ronnie coleman within a month and thats how a lot of people get hurt.
just take it slow. i got my shin splints to go away by not running everyday and breaking up cardio between bike, swim, eliptical, walking and then when your shins dont hurt at all anymore for about a month, then start runing once a week, slowly and a short distance and slowly work your way up. i promise it will help :)