I have orthopedic insoles, I run correctly (midfoot strike), I've been to two physiotherapists and followed all their advice (helped for a while, but the pain came back), I have super-cushiony shoes, I foam roll my calves/glutes/hips, I started doing calf raises, I started with C25k.
They keep coming back. Do shin splints have anything to do with bone structure (bow-legs), or bodyweight (220lbs)?
Any advice? I'm at the end of my fucking wits, and I just want to run and play basketball again.
if you repeatedly get shin splints its probably because you have too much extra weight and your legs can't handle the constant pressure
Noah Bennett
Chronic shin splints are really fucking bad and you might want to spend 2-3 weeks healing/recovering before you place excess stress on them again. Obviously the first thing you want to do is lose weight if you're outside the healthy range, the second thing you want to do is strengthen your knees, trust me on this like you I did everything suggested to me to fix them and nothing worked until I started working on my knees, glhf
I spend more than 4 months resting them (took a break from running/balling in order to lift). How do I strengthen my knees? I squat 160kgx5, if that matters at all.
Also, how far is 220lbs for 6'3 outside of healthy range?
Owen Hill
How many sets/reps would you recommend?
Levi Baker
3-4x15-20
Cameron Cruz
Rest your legs and try other forms of cardio for a month or two and get better shoes
>I ran so much i gave my shins stress fractures
Gabriel Cox
thanks
I've already rested them quite a bit, but it doesn't really help. My shoes are new (used less than 15 times).
Also, how do stress fractures feel? How does the pain differ from shin splints?
Jeremiah Flores
Not op, but I have shin splints 70% of the times I run. It usually starts earlier in the run, about 15 minutes in and doesn't subside until I stop running. I even warm up beforehand and stretch after. This has been happening in the last 3 to 4 years, so, I don't run all that much. It's the main reason I hate running and prefer biking or swimming.
Andrew Foster
Honestly, as someone with really fucked up flat feet which caused all sorts of issues including shin splints, I just did some other form of cardio.
I haven't actually tried getting custom insoles from an podiatrist because I'm too poor, so I ended up just cycling instead. I thought it'd be better for my joints and stuff in the long run
Wyatt James
this is actually a good point. op, you'll notice that most orthopedic surgeons go straight to the knee when trying to resolve shin splits. you may also have compartment syndrome, which is what i have. imagine getting shin splints even when you walk. 5'10", 175 lbs male here for reference
Xavier Morris
>not foam rolling your legs. >being this much of a newfag >i dont even run i do mma lel
Zachary Thomas
how does one strengthen one's knees?
Grayson Mitchell
you shouldn't be doing calf raises if you have shin splints, as one of the causes of shin splints is having weak anterior tib muscles relative to the strength of your calves. You need to be doing dorisflexion exercises, not plantarflexion. Look up taping for shin splints, as this can help compress the anterior tib muscles and prevent them from tearing off their inserstion point.
Joseph Price
GET OFF YOUR FEET FOR 4 WEEKS
Logan James
I also foam roll my leg, but tight calves/glutes/hips are problem areas which I constantly read about whenever I check on how to fix shin splints on the internet.
How do you know it's compartment syndrome and not normal shin splints?
thanks
read the thread before posting. I already said I rest for some months
Angel Evans
Bump
Samuel Sanders
always had this after running even a short distance even though i have strong calves. stopped having it since a year because i started muay thai. I think it's because of the rope jumping. like 30 minutes two times a week for cardio and you can run without shin splints in two months.
Adam Peterson
Have you tried compression sleeves? I was having a lot of leg pain when I started running cross country and they definitely helped
Evan Gomez
Just stop running dude jesus. I had shin splints from track and just stopped running for like a week. They went away forever but then again I'm not a bitch so I just delt with the pain
Elijah Nguyen
Last summer I started running again after not running for about two years. Of course I got shin splints, but mine went away through a fairly painful routine. After coming home from a run I would kneel on the floor with my legs tucked under me (like a Japanese kneeling on a tatami mat). At first I'd have to support my weight with my arms because the pressure was so much I'd almost cry. After a week things were better. Before that I would try to stretch them, massage them, whatever, but apparently they needed that severe treatment to go away.
Hunter Diaz
i had shin splints all summer when i was 92 kilos and playing basketball all day now i'm 77 kilos and have 0 shin plints even if i over do it. its probably the weight
Cameron Roberts
I did, but they wouldn't fix it 100%. Still worth a try though.
I already stopped running for about 4 months.
I'll try that, thanks.
How tall are you? I'm 100 kilo, but I'm also 1.93m, so I'm not sure how 'overweight' that is. Also, the doctor and physios said that weight has nothing to do with it, which I find strange. I'd reason that with less weight, there's less impact and stress on the legs, or is this stupid?
