Sock Doc video on shin splints treatment and prevention. For the post, click here.
Natural Injury Treatment & Prevention for the Athlete Within
Natural Injury Treatment & Prevention for the Athlete Within
Sock Doc video on shin splints treatment and prevention. For the post, click here.
I have been diagnosed with plantars fasciitis, and my podiatrist gave me orthotics. At the time, I was training for a half marathon and continued training for the half without the orthotics, because I didn’t want to make any changes until after I did the half. I am new to running; I started about a year ago. After I completed my half marathon, I decided it would be good to start training with my orthotics. I am starting marathon training. Since running with the orthotics (my longest run so far has been only 5 miles), I have developed posterior shin splints. I am also running in shoes that provide stability. I am thinking, after a fairly painful 3 mile run, that I should get rid of the orthotics. As a 41 year old female with 2 kids and all the usual aches and pains that go along with being my age, weight, gender, etc., do you recommend that I go with a lower profile shoe as well? The one thing the stable shoes seems to have helped with is my hip, which always hurts but seems to hurt less with the stability shoes. Also, how long should I massage the tender parts of my shin splints?
I believe that everybody can benefit from minimalist-type shoes and being barefoot as much as possible, at least walking around the house. It may take time for you to strengthen your feet and calf muscles since you’ve been in stability shoes for so long, so don’t go right to 100% minimalist shoes. Slowly transition into them. I think the Nike Free Plus is a good transition shoe, and many other companies like Saucony (Kinvara) have similar trans shoes. Go barefoot at home and work as much as you can and eventually you’ll be able to work your way to 100% min-type shoes as long as the other factors aren’t weakening your feet – such as adrenal gland and dietary issues as I discuss here.
Massage the sore spots for a couple minutes 2-3X a day and continue to do so if they get less and less sore. But if there is some underlying factor (poor footwear, stress) that is causing them to be a problem, they will continue to be sore.
Good luck!
SD
Thanks! Funny you mention the Nike Frees. After reading your post about treatment of shin splints (but before you replied to my comment), I went out a bought a pair. I’m for sure going to take the orthotics out of my regular running shoes, as I’m convinced they’re the cause of my shin splints. Then I’ll transition slowly into the Frees. I will read your info about diet; I look forward to it. A friend of mine who is an eastern medicine doctor also indicated that if I wrap my shins in castor oil-soaked cloth, wrap with saran wrap, and then apply heat for 30 minutes, I can cure myself of the splints in 3 – 4 days. I’ll let you (and other readers, I hope) know how that turns out.
I’ve heard about the castor oil wraps, never tried them though.
I am just wondering if those castor oil wraps have helped?
Hello: I have pain ON the bones in both shins. I am training for only a 5K and starting to run 2 miles and 3 miles straight, not fast, about 11:35-minute mile, and I land on the balls of my feet, not on the heel. I did buy some minimalist shoes and ran 1 mile in them, and that is when my shins began to hurt the most. Then I returned them. I am wondering if I do have shin splints..the muscles are not sore, it is the bone. I am 56 and just started running last year and really enjoy it. I am doing a Nutritional Balancing program and trying to minimalize stress. Could you please advise me on treatment and if I should go back to the minimalist (they were Green something something shoes) and just walk in them? Please advise!! Thanks so much.
I discuss transitioning into min and barefoot here: http://sock-doc.com/2012/03/healthy-people-barefoot-people/.
If you feel like going to minimalist caused problems, then probably too soon. However, I’m surprised that you say (or think) you land on the balls of your feet and then the min shoes caused a problem – because they should have basically kept you on the forefoot. Strange. Though, some shoes don’t work for certain people. I mention that although I think VFFs are great shoes and good for a lot of people, I can’t run more than 30 mins in them w/o pain. I can run barefoot for hours. That’s how it is.
Pain on the shins could be the fascial connections of the muscles. Usually you’re stressing the muscles and feeling it in the bones, but since I can’t tell you exactly what is going on via the internet all I can say other than that is to be smart about it because if it is really on your shins then you could develop a stress fx if you keep it up.
Thanks for the advice – I am definitely going to try this as I have tried the stretching and it’s only a temporary thing and not getting me any better. I have a sore spot about 3 inches up from my left ankle and I think that could be a point so will try massage and see how it goes.
I’ve only been running for a few months (started in February) and have my first 10km race tomorrow so might have left it a bit late for the shin pains I know I’m going to get
but will take your advice for future training and see how it goes.
Thanks again