Shin splints

**Justinproctor684** · 09-27-2018, 10:46 PM

Any idea on how to prevent skin splints i swim in the summer for cardio but when winter hits my little town doesn't have an indoor pool and running is usually out of the question for me because i get shin splints really bad really fast any info would be helpful

**Obs** · 09-27-2018, 10:49 PM

Originally Posted by Justinproctor684

Any idea on how to prevent skin splints i swim in the summer for cardio but when winter hits my little town doesn't have an indoor pool and running is usually out of the question for me because i get shin splints really bad really fast any info would be helpful

Not sure man but on cycle my muscle in front tense and on random days I can barely walk.
Its not like a cramp, electrolytes don't fix it. It just gets unbeeeeelievably tense.

I feel your pain brother

**Justinproctor684** · 09-27-2018, 11:02 PM

Originally Posted by Obs

Not sure man but on cycle my muscle in front tense and on random days I can barely walk.
Its not like a cramp, electrolytes don't fix it. It just gets unbeeeeelievably tense.

I feel your pain brother

Yeah bro there are days after cardio or leg day waking up to go to work is really painful so i quit running flat land and started running stairs which helps a lot i still don't miss a leg day...i was just hoping maybe someone out there had a cure for shin splints lol

**Obs** · 09-27-2018, 11:04 PM

Originally Posted by Justinproctor684

Yeah bro there are days after cardio or leg day waking up to go to work is really painful so i quit running flat land and started running stairs which helps a lot i still don't miss a leg day...i was just hoping maybe someone out there had a cure for shin splints lol

I will be watching cuz I wanna know too

**Justinproctor684** · 09-27-2018, 11:30 PM

Hopefully someone has some magic

**tarmyg** · 09-28-2018, 12:12 AM

Would love some ideas around this myself.

**Windex** · 09-28-2018, 05:00 AM

Shin Splints are basically the muscles around the shin/calf that are inflamed/swellled and push against your bones and tendons.

Promoting blood flow and heating the area is a good way to reduce inflammation. Here are some suggestions you can try that I've used in the past with success :

- Sauna, favourite way to stimulate blood flow in your body. My sauna is electric so it doesn't get nearly as hot as a traditional one. Therefore, I also put a heating pad around my calves while in the sauna.

- Compression SKI socks / sleeve. I emphasize the ski version because they go higher up.

- Better shoes. In the winter I do cardio with winter hiking boots. A lot more support, less ground impact, less pain. My personal favourite brand is Lowa, but they are $300+

- Foam rolling, helps stretch out the muscles, combine with massage - add a happy ending if you have a significant other.

- Modify your calf worksouts - I train calves 2-3x per week and do mostly body weight exercises with a lot of volume.

- Extra hydration. Coconut water + taurine (very cheap, $10 or so for a container).

- Increase your salt intake. Lack of sodium increases muscle cramping.

- Accupuncture, Hot Tenz, or Dry Needling

**Justinproctor684** · 09-28-2018, 08:22 AM

Originally Posted by Windex

Shin Splints are basically the muscles around the shin/calf that are inflamed/swellled and push against your bones and tendons.

Promoting blood flow and heating the area is a good way to reduce inflammation. Here are some suggestions you can try that I've used in the past with success :

- Sauna, favourite way to stimulate blood flow in your body. My sauna is electric so it doesn't get nearly as hot as a traditional one. Therefore, I also put a heating pad around my calves while in the sauna.

- Compression SKI socks / sleeve. I emphasize the ski version because they go higher up.

- Better shoes. In the winter I do cardio with winter hiking boots. A lot more support, less ground impact, less pain. My personal favourite brand is Lowa, but they are $300+

- Foam rolling, helps stretch out the muscles, combine with massage - add a happy ending if you have a significant other.

- Modify your calf worksouts - I train calves 2-3x per week and do mostly body weight exercises with a lot of volume.

- Extra hydration. Coconut water + taurine (very cheap, $10 or so for a container).

- Increase your salt intake. Lack of sodium increases muscle cramping.

- Accupuncture, Hot Tenz, or Dry Needling

Thank you for the advice im going to give a few of these a try

**Windex** · 09-28-2018, 06:49 PM

Originally Posted by Justinproctor684

Thank you for the advice im going to give a few of these a try

Let us know how it goes. I have a thread in the injuries/rehab section because I got some nasty shin splints just over a month ago - was the first time they acted up in years. There might be extra helpful info in that thread for you.