Do You Have Shin Splints? | Common Running Injuries Explained!

Рет қаралды 24,224

2 жыл бұрын

Shin Splints can be incredibly painful and completely derail your running and other training, but how do you know if you have this injury? What can you do to avoid them & how should you treat them? Heather is here with our top tips to get you back in action!
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Пікірлер: 43

@gtn 2 жыл бұрын

Have you ever suffered from shin splints?

@R6ex 2 жыл бұрын

Yes, and there's no permanent end to it. It'll go off for a while, but it'll always come back to haunt me when my training starts getting serious.

@ivostarmans1199 2 жыл бұрын

Because of a chin splint in the army my tibialus anterior was removed.The muscle was to long without blood and the muscle died.They removed the muscle and after a couple surgerys they did a tendon transition so i could raise my foot a little again with an other muscle.The doctor told me I could never run anymore. After 1.5 year fysio and step by step I could run again. Now I run half Marathons.

@imullin07 2 жыл бұрын

Have them right now.

@Mrkitten95 2 жыл бұрын

Yes, and barefoot running fixed it!

@TheZestySoul97 Жыл бұрын

@@Mrkitten95 What surface do you run on?

@EatMyPropwash 2 жыл бұрын

Here’s my shin splint tip as a chronic shin splint suffered in the past…. 1.) stretch your shins before you go run. Shoes off. Go onto your knees, toes pointing backwards, and literally sit on top of your heels. You’ll feel a pull in your shins which is exactly what you want. 2.) Gradually increase mileage as Heather said. Don’t go from couch potato to 10k in a week. Won’t happen. Great way to end up injured. Start small at a controlled pace and gradually work in that 10% per week. Your ligaments, tendons, and bones aren’t used to the abuse so gradually build the strength of them up. Remember…. “Rome wasn’t built in a day.”

@R6ex 2 жыл бұрын

For me, while your tip no. 1 does help, it's not as good as a proper self-message on affected areas using fingers and elbows.

@TheZestySoul97 Жыл бұрын

Great advice mate, I’ll give that stretch a go!

@rodrigofaria4498 2 жыл бұрын

Shin splints are the worst! I got to a point when I was doing track and field and playing volleyball that I developed (micro) stress fractures on both shins 😫 had to rest for over six months while doing physiotherapy 3x a week! After this I focused on strengthening, and cycling also helped a lot! Never had them again 🙏🏼🙏🏼

@Eagle-cy4qj 2 жыл бұрын

Shin splints are the worst. I've been dealing with a pretty chronic case since September. It's very frustrating.

@today-nl 2 жыл бұрын

Great video as always!

@muscleguyphilippines 2 жыл бұрын

Nice video as always!

@WILDFOXRUNNING 2 жыл бұрын

Great video Heather, great advice. I had shin splints last year due to a sudden increase on my mileage. Since then I have been doing about 45min a week of feet, ankle and lower leg strength & mobility and haven’t been injured since, well and I also plan my training a bit more carefully. If anyone is interested a youtuber named Vlad Ixel has a lot of 15-30min follow along videos on his channel that are simple yet effective. Cheers and happy weekend 🏃🏻‍♂️

@johan9388 2 жыл бұрын

Thanks for the tip! Will be checking him out. I haven't ran in like 2 years because I only need to run 3 minutes and I feel it coming up again. It's weird and annoying cause I really enjoyed it.. I never got to run alot anyway because when I started off I overdid it and really messed my shins up, and like I said it comes back after just a few minutes of running. I wonder if hyper mobility plays a role..

@WILDFOXRUNNING 2 жыл бұрын

@@johan9388 pleasure

@coachjohn 2 жыл бұрын

Great video but I do have to disagree on a person coming back to running upping the distance faster due to muscle memory. Every new or returning runner should follow the general 10% rule...other then that very informative video. Thanks again

@tradestone100 2 жыл бұрын

I suffered from mtss for 4 months, fortunately I found a solution 😄 🙌🙌. Thanks God, I was starting to get sad (first serious injury)

@slowiemfslowiemf8052 2 жыл бұрын

I suffer from shin splints aswell and i have found a way to manage and prevent it. The thing that works great for me are intervals with the jump rope on a rubber mat(for cushining) for shin splint prevention. A minute on a minute off for 15 min depending on your fitnesslevel and . Dont push it and certainly dont use this methode when your shins are hurting! I do this a few weeks before i up the running milage or as 'shin plint maintenance'. This way you train the calf muscles and your earobic capacity with a low impact on the shins. I do believe it helps with running technique aswell because the 'jumping' translates to the front foot strike. Using the front foot strike when running activaties the calf muscles and reduces the impact on the shins in my personal experience.

@terencetan236 2 жыл бұрын

Great info! Could you do a video on sore hips/ glutes from running please?

@lindelystables Жыл бұрын

Thanks Heather. Have been running for 3+ months, never had an issue, but this morning, 8km away from my house, 60 minutes away from my next meeting, my shins prevented me from going any further.

@leedaq7767 2 жыл бұрын

very well explained! I had major shin splints when i transitioned to forefoot running and got used to as time pass. Shin splints a also good indicator of bad running pose or just running too much

@jobanski 2 жыл бұрын

Back in high school my friend and I would get shin splints when track started. We would soak our legs in the ice bath and see how far down we could make the temperature needle go! I miss those days.

@daigriffith4465 2 жыл бұрын

eing over flexible in the lower leg and foot doesn't contribute to shin splints. Stop with the misinformation. Risk factors have been shown to be increased body mass index (BMI), poor alignment of the small bones in the foot, a loss of plantarflexion (ability to point the toes) and a loss of hip rotation externally (Baker et al., 2001). What this means is that there are key factors of a biomechanical nature that cause overload to the muscles of the lower leg. These muscles can be overloaded through poor biomechanics and also over-training. Shin splints is an over use injury. When you run, your foot is lowered under control by key lower leg muscles, which often become fatigued and stop being so effective. This is most common when training is stepped up too rigorously and too quickly. Muscles need a chance to develop in size, strength and flexibility, and most people who lift weights know not to do bicep curls every day, yet running is basically the same as working the equivalent muscle in the lower leg in this way. The muscle cannot sustain the constant lifting and slow lowering of the foot over continually increasing distances without adequate rest. The key is to provide strengthening exercises to the appropriate muscles, which make the injury-prone lower leg more robust, whilst strengthening and lengthening the muscle tissue and thereby correcting the common biomechanical faults . The muscles that are particularly overworked and stressed are tibialis posterior and tibialis anterior. These muscles act like the reins of a horse, directing and determining the speed of travel for the foot. They work in conjunction with the peroneal longus and brevis muscles. Both the peroneal longus and tibialis posterior attach under the foot and therefore provide this stabilizing role. These soft tissues become inflamed at their attachments to the outer layer of the bone known as the periosteum. There is pain associated with this inflammation and also the attachments/adhesions of the soft tissues to the bone.

@kevinalway2907 2 жыл бұрын

Thanks for this. I've just got into running after loosing a significant amount of weight and for the past week I've been walking like John Wayne. 5 runs in managed my first 4k and have certainly suffered - although in myself felt all good I guess as you mentioned that gradual build - especially when not used to it. Purchased some calf compression sleeves which seem to help too when out 👍

@jonathanzappala 2 жыл бұрын

I used to get shin splints when I would go from a long period of off road running back to road running. Since I made that connection I do most or all road running, since that is the surface I race on. So if you get them after switching to road from trails, you have to ease it back in gradually.

@callumthorsen5474 2 жыл бұрын

I moved to the Netherlands and running on the roads here started having problems not shin splints admittedly but with my hip. couldn't understand why then on an early morning run along the country roads it dawned on me that roads tend to slope off to the sides ever so slightly running for so many years on the left had changed my physiology slightly now running on the righthand side the slight hight difference in the road causing compression went 2 weeks running on the left no problems went back to the right and it slowly returned mixed it up a bit then over the years I've got used to running on the right side without any problems well getting out of a warm bed at 5 am on a cold morning to get my run in is a life long "problem" but the mornings can be quite magical at times

@dylangareau6979 2 жыл бұрын

I just started watching your videos and I was wondering if strength training (like squats) is necessary for running? I’m trying to run a 5k in under 20 min and my legs are getting sore way before my heart rate goes over 170

@truth-Hurts375 2 жыл бұрын

This must be the most common injury among long distant runners...

@Kirstenenmark 2 жыл бұрын

Talking about cushioning. My best transition was to go minimal / barefoot. The doctors where giving me special soles. Now forcing myself to have the correct running strike. I run now 60k per week injury free 3 years. But the transition was long.

@ianboden3056 Жыл бұрын

How long does it typically take to heal? Still Getting slight pain after 3 weeks.

@DaveStecker 2 жыл бұрын

The best treatment for shin splints is preventing them. Once you have them, you really have to take a step back from training or it will only escalate. 100% agree with strength training as most runners completely ignore this aspect of training. More mileage is not always better. Another training tool that needs to get utilized more is plyometric training. Plyos provide a response similar to running and it’s easier to monitor volume (sets x reps). Think of it this way: When you’re running your ground contact time is less than 0.4 seconds. That is explosive in nature! Add in some plyos and this should help prevent the infamous shin splints.

@R6ex 2 жыл бұрын

Comprehensive coverage of this topic, but disappointed that there're no illustrations, demonstrations and experts interviews at all. Hard to imagine everything just from mere words from a single person.

@vozzen 2 жыл бұрын

Walking helps a lot (fast walking). It strengthens the calves and gives you that extra bloodflow you might need. You can also try running at a higher cadence, since that lessens the impact. Before you run, make sure the calves are well prepared (might walk the first k), and after running make sure to release the calf (foot circles) and stretch it.

@tonycarlsson7409 2 жыл бұрын

Adding 10% to 10 kilometers makes it 11 kilometers...

@binaryburnout3d Жыл бұрын

6:30 i just started the couch to 5k and got shinsplints day 3 of the first week. ( T_T)

@johnalves2765 2 жыл бұрын

Isn't this a repost? :( :(

@tejionthompson2953 Жыл бұрын

I ice my shins

@joedo3529 2 жыл бұрын

Vitamin D deficiency seems also to play a part in developing shin splints.

@buffviking2379 2 жыл бұрын

I disagree with the advice to get well cushioned shoes, I believe they work to disguise poor technique and make things worse in the long run, no pun intended. Get minimal shoes, learn proper running technique, then get cushioned shoes for those long runs on hard surfaces. Go back to minimal shoes regularly to avoid falling into bad form habits. I had varying shin discomfort and pain for years, until I started using minimal, thin, zero drop shoes and made an effort to stop heel striking. Putting the heel down first in front of you forces the front of the foot down to the ground quite hard, and it's the muscles in your lower leg that have to try and resist that motion. Do it over and over again, and that can lead to overworked and fatigued muscles, followed by inflammation and stress fractures.