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Thread: shin splints

  1. #1
    Wannabebig New Member HahnB's Avatar
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    shin splints

    I've been getting pretty bad shin splints after jump roping for only a few minutes. What kind of stretches are usually done to help with this? I've done the stretch where you kinda lean into the wall with one leg foward and one leg back. Maybe it's just the fact that I have recently started jump roping again and my calves aren't use to the movement yet. The pain almost feels like it's coming from the center of my leg, not the front part of the shin-if that makes any sense.
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  2. #2
    Senior Member Sensei's Avatar
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    Massage and ice will help some. Calf stretches are good, but make sure you are stretching the front of your shin (anterior tibialis) too. There should be better resources on the internet, but a quick search gave this http://www.global-fitness.com/exerci...xercise17.html
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  3. #3
    Senior Member Gettin' Big's Avatar
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    It actually makes perfect sense. There is a muscle that runs parallel to your shin bone. The lower leg is actually divided into compartments by connective tissue. The tissue which surrounds the compartment that holds the muscle in question is very inelastic. The pain is coming from swelling of the muscle causing compression in the compartment. If you take OTC medications you could try some anti-inflammatories (ibuprofen). Other than that just let it rest and it will heal itself like any other muscle that gets sore from weightlifting.
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  4. #4
    schmitty199
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    Quote Originally Posted by Gettin' Big View Post
    It actually makes perfect sense. There is a muscle that runs parallel to your shin bone. The lower leg is actually divided into compartments by connective tissue. The tissue which surrounds the compartment that holds the muscle in question is very inelastic. The pain is coming from swelling of the muscle causing compression in the compartment. If you take OTC medications you could try some anti-inflammatories (ibuprofen). Other than that just let it rest and it will heal itself like any other muscle that gets sore from weightlifting.
    I thought shin splints were a bone issue? Ive had them before and it doesnt hurt on a muscle at all.
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    Quote Originally Posted by HahnB View Post
    Maybe it's just the fact that I have recently started jump roping again and my calves aren't use to the movement yet.
    More or less this is usually the case it seems when adding an increase in jumping/running to a training program. I would recommend adding the new movements (jump rope) at a rather slow pace. Flexing the foot upwards is a nice stretch to do while you are just sitting around at work or at home. 60 second stretches on each foot throughout the day has helped my shin pain. Any kind of foot flexing should work to stretch the muscles around the shin-splint area.
    Last edited by muscleup; 04-16-2007 at 07:00 PM.

  6. #6
    Senior Member Gettin' Big's Avatar
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    Quote Originally Posted by schmitty199 View Post
    I thought shin splints were a bone issue? Ive had them before and it doesnt hurt on a muscle at all.
    The term "shin splint" actually means nothing. It is more of a descriptive term than a diagnostic one. The OP said the pain was coming from the center of the front of his leg which is where the tibialis anterior is found. The pain he is feeling is likely the same as if you do a wicked bench day and your pecs are sore the next day. He worked the muscle to the point where it is sore the next day or two. (my comments are based on what the OP has described)

    Quote Originally Posted by muscleup View Post
    Flexing the foot upwards is a nice stretch to do while you are just sitting around at work or at home.
    Incorrect. By dorsiflexing the foot (pointing your toes upward) you are contracting the muscles of the anterior leg and stretching the muscles of the posterior leg. To stretch the muscles of the anterior leg, you would plantar flex (stand on your tip toes).
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  7. #7
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    Quote Originally Posted by Gettin' Big View Post
    Incorrect. By dorsiflexing the foot (pointing your toes upward) you are contracting the muscles of the anterior leg and stretching the muscles of the posterior leg. To stretch the muscles of the anterior leg, you would plantar flex (stand on your tip toes).
    How is my quote incorrect? Flexing the foot in either direction would stretch the muscles around the shin. Depending on whether you had anterior or posterior shin splints would determine the direction to flex. The OP said it hurts in the "middle", which is rather vague. Preventative action is where I was going. Healing for this is basic rest.

  8. #8
    On My Way..... rbar89's Avatar
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    I've heard shin splints are caused by a muscle imbalance in which your calves are stronger than the muscles in the front of your shin. Not sure if this is true but it makes sense, especially cuz I got them when football started after I just started doing calf raises a couple months before.
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  9. #9
    Senior Member Gettin' Big's Avatar
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    Quote Originally Posted by muscleup View Post
    How is my quote incorrect? The OP said it hurts in the "middle", which is rather vague.
    My mistake. I misread the last sentence in the OP. Sorry about that.
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  10. #10
    Grammar Nazi BG5150's Avatar
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  11. #11
    Waiting for weight! Powdered_Power's Avatar
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    I always thought it was the actual muscle pressing up against my shinbone.

    I had shin splints before and the only thing that seemed to help is resting, pure and simple. Lay off the jumprope for a while and pick it back up if you feel comfortable.
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  12. #12
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    I've got sore shins too, is that what shin splints is?? I assumed it was because of me bounding around town on saturday night but didn't really feel it on sunday unless I was too hungover to notice. My shins used to hurt when I walked fast on hard ground.

  13. #13
    back at it Beast's Avatar
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    Quote Originally Posted by Dizzee View Post
    My shins used to hurt when I walked fast on hard ground.
    Yep, those are shin splints.
    Last edited by Beast; 04-17-2007 at 11:24 AM.

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  14. #14
    Wannabebig New Member HahnB's Avatar
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    Hopefully just some stretching and building up of whatever muscles are used when I jump rope on one foot at a time will help.
    My brother and I were brutal. I once chased him around the house with a spoon that I put on the burner. I burned that little pricks leg. -sharkall2003

    Then I saw a little african boy sleeping, and I thought...that is little Okeke. he is tired from herding all the goats and the big goat got away today - Rock

  15. #15
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    Best cure is to strengthen the tibialis anterior. Hammer makes a machine to do it. You can sit a plate on your foot and dorsiflex the foot. Or you can just dorsiflex and hold while sitting on the ground.

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  16. #16
    Senior Member dabaugh's Avatar
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    whoof. these suck man, ive got em. ice on and off for 20 mins apart. good luck.
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