MetaChat - I've just self-diagnosed shin splints.

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19 February 2007

I've just self-diagnosed shin splints. Hope me. →[More:]

I'm an "aggressive walker", and just started walking a whole lot more (unavoidable). I tend to pronate my feet, I have tight Achilles tendons and weak ankles. All these things are causes of shin splints. It's become quite painful over the last week and a half. Really owie. *whimper*

All I know to do is: ice, walk less aggressively, and stretch my Achilles tendons. I have good shoes. I won't take anti-inflammatories regularly.

Anything else I should be doing? Particular stretches/exercises?

Thanks, bunnies.

post by: Specklet at: 16:30 | 20 comments

Try to walk on softer surfaces. I know this one is next to impossible but it can help.

posted by fluffy battle kitten 19 February | 16:36

I can't help you out, but on the subject of self-diagnosing.

posted by arse_hat 19 February | 16:43

1) RICE (rest, ibuprofen, cold, elevation)... yea i know the "R" bit is probably not negotiable.

2) Achilles' Stretch

3) Tape 'em up with a compression wrap or ace bandage. This will dramatically ease the pain. Really.

4) Wear proper shoes with adequate lateral stabilisation and arch support. Seriously. if you're wearing something trendy and paper-thin (think sk8 shoes / Converse) or fashionably high heels, STOP. just stop. I know it sucks to wear hippie/old lady type comfortable shoes but if you're suddenly walking a lot you really need time to give your feet and legs time to adapt.

4b) Get some cushioning insoles for your shoes. Bonus points if they correct your pronation.

5) Bonus really informative link

posted by lonefrontranger 19 February | 16:45

One thing that helped me whenever I got the shin splints was to lather my shins in icey hot and then rap compression bandages around them. It tastes like burning for a minute or two, but then sweet sweet relief.

IANAD, but I have watched a few of the better episodes of Scrubs.

posted by drezdn 19 February | 16:46

God, that's me too (pronated feet, tight tendons). Go to REI and buy yourself some Superfeet insoles. Or see a podiatrist and get some custom orthotics. Everything else you mentioned that you're already doing is stuff that I also try to do.

posted by matildaben 19 February | 16:47

Ouch... shin splints suck. I had 'em really bad when I used to wear clogs, lo so many years ago. I think I was inadvertently arching my toes to hold the shoes on while I walked. I also have flat feet... doctor-confirmed, flat-as-a-duck feet. It's a wonder I don't waddle (never mind...). Roller blading was out for me, too. Awakened my shin splints with a vengence.

The "R" for rest might be madatory till they feel better, I'm afraid. And take another look at your shoes. With flat feet, for instance, contrary to what one might think, you don't want any arch support (causes cramping). Those fancy walking/running shoes that are supposed to put a spring in your step also bother me.

Hope ya feel better...

posted by Pips 19 February | 17:15

arsey, hee hee, I totally thought of that when I typed the post...

Thanks for the suggestions, guys. I'm wearing good shoes, can't not walk on pavement, etc. but will try some insoles, stetch lots, and try wrapping if it gets worse.

Frozen peas, here I come.

posted by Specklet 19 February | 17:16

awww!

roll your feet in circles in both directions. that should stretch them and feel good. buy GOOD shoes! ...and start walking again, easing slowly into your routine. you'll be fine in no time.

posted by shane 19 February | 17:20

I have no advice. I just hope you feel better soon.

posted by jrossi4r 19 February | 17:27

I get shin splints sometimeswhen I'm trying to walk really really fast - is that what you mean by "agressive walker"? I think it's because my walking style changes the faster I try to wak. Slow down a little bit, if you can.

posted by muddgirl 19 February | 17:30

I own really, really good shoes (you guys seem not to believe me on this point). I do not skimp on shoes.

I can't stop/reduce the amount I'm walking (I do not own a car, and biking downtown is suicide) but I will try to slow down. I love walking fast and with a long stride, though. Dern.

I think the stretches are what will make a difference. I'm usually lazy about those kinds of things, but this is so painful I'm ready to try anything.

Thanks!

posted by Specklet 19 February | 17:55

can you afford to hire some sort of personal walking coach, to help you with your stride? Then, you can still walk fast, while concentrating on having good form. I have pretty tight achilles tendons, too, so I don't know if a better form will help at all.

posted by muddgirl 19 February | 17:58

Part of the reason I almost bailed out on my skiing lesson last month is that the ski boots made me stretch my tendons so much that I was in mortal agony for most of the 2 hour lesson. I hear that downhill skiing boots fit differently so maybe I will try that sometime.

posted by matildaben 19 February | 18:38

Another calf and Achilles stretch is great for outside. Stand with your toes on the edge of a curb - your heels hanging off street side. Raise and lower your heels - you'll be able to feel the stretch. Works on steps, too.

posted by redvixen 19 February | 21:11

Walk slower.

RICE is Rest Ice Compression Elevation - for sprains and strains.

Spend more time wearing fluffy slippers. It's a little known fact that the primary index of quality of life it the percentage of time wearing fluffy slippers.

posted by warbaby 19 February | 21:22

shinsplints are always due to walking on the outside of your feet, causing the muscle to pull away from the shin bone. maybe get shoes that prevent walking on the outside of your feet? you can get running shoes for just about anything.

posted by shane 19 February | 21:37

I have the opposite problem -- I tend to lose the outer arch of my foot. Good yoga teachers are good for these sorts of things; mine's recommended just imaging drawing both inner and outer arches up when doing any standing pose (so, in "real life" too). I think it's helping. I find it helps to try to lift my toes when I can, and think about stretching all four corners of my feet (inner heel, outer heel, big toe mound, little toe mound) as far away from each other as possible. And bare feet as much as possible!

Hero pose for ten minutes a day gets recommended for helping with arch problems. I hate the pose so much that I've been unable to keep my resolution for that, but I'll throw it over to you. :)

posted by occhiblu 20 February | 03:06

Also, the command I love most for drawing up the feet or hands correctly is to imagine you're a gecko, with sticky toes and heels firmly on the ground and drawing energy up into the arched center of the foot.

I love pretending I'm a gecko. It makes me happy.

posted by occhiblu 20 February | 03:09

I understand not wanting to take the anti-inflammatories internally, but have you tried the gels?

posted by Wilder 20 February | 09:20

Yes, Superfeet. They completely cured my plantar fasciitis. Amazing.

posted by mike9322 20 February | 09:22

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