Topic: Shin splints - Overuse or improper technique?

[Scott Steinmetz]

I think this is the right forum for this, but I'm not sure. I've already been told what to do for them; ice when I can, avoid use until it stops appearing, how to tape the shin in case I do do something, but I want to know if they are a sign of overuse or improper technique.

The pain comes normally when I'm at the local gymnastics place on open gym night flipping. It's been more prominent lately and I just moved my sideflips to the floor.

Overuse or am I doing something wrong?

[Steven Low]

They can be a sign of one or the other or both.

If you're curious about how to run properly, for example, take a look at the general fitness stick by Charles on running technique.

[Blankenship]

Does shin splints cause little red dots on your shins?

[Scott Steinmetz]

The pain doesn't appear when I run though, it's only when I do flips that I've noticed, or extended periods of parkour like the local seminars / jams.

[Grayson]

Does shin splints cause little red dots on your shins?

No, just pain.

[Blankenship]

Okay cause when I got my shin splints i actually looked at them and they had red dots on them and I was like snap did the shin splinst do that.

[Hannah L]

For the sake of not creating a new topic, I'm going to jump in on this one, if you don't mind, Scott.
Apparently, I've been training a bit too hard too fast and I've developed shin splints.
I've seen the topic posted a billion times on the injury section of the forum, so I know that it's best to RICE, but does the condition ever fully go away, even with that?

[Steven Low]

For the sake of not creating a new topic, I'm going to jump in on this one, if you don't mind, Scott.
Apparently, I've been training a bit too hard too fast and I've developed shin splints.
I've seen the topic posted a billion times on the injury section of the forum, so I know that it's best to RICE, but does the condition ever fully go away, even with that?

Rest, ice, massage, and anterior tib strengthening.

Yes, it generally will. IF you don't reaggravate

[Hannah L]

Alright.  Good to know.
Thanks, Stephen!

[Scared Doggy]

Jus wanted to say, that last year I started getting horrible shin splints while playing soccer, so I got some custom orthotics to put in my shoes, and after a week the shin splints went away, and they've been gone since 

[Steven Low]

Jus wanted to say, that last year I started getting horrible shin splints while playing soccer, so I got some custom orthotics to put in my shoes, and after a week the shin splints went away, and they've been gone since 

it probably wasn't the orthotics.

[Scared Doggy]

Jus wanted to say, that last year I started getting horrible shin splints while playing soccer, so I got some custom orthotics to put in my shoes, and after a week the shin splints went away, and they've been gone since 

it probably wasn't the orthotics.

And you would know how?
The orthotics basically shifted my ankles more upright so they didn't dip inwards which was the thing that was causing my shin splints in the first place.

[Steven Low]

Jus wanted to say, that last year I started getting horrible shin splints while playing soccer, so I got some custom orthotics to put in my shoes, and after a week the shin splints went away, and they've been gone since 

it probably wasn't the orthotics.

And you would know how?
The orthotics basically shifted my ankles more upright so they didn't dip inwards which was the thing that was causing my shin splints in the first place.

For one, if you have valgus/knocked knees that's a whole separate problem.

Shin splints, in general, are overuse injury unlike the above. As the body adapts to the stress they will go away. Usually requires rest, ice, massage, anterior tib strengthening, but not always.

[Sureno]

man i got the same thing, its depressing really :p cross country season just ended and i have had them for quiete some time, i kept running on it risking a stress fracture, now that season is over i have to wait for them to fully heal before i start practicing the real parkour... well just core training for now but i wanna get some EXP in this... ah well...

[Dr.M]

Ok, thought since a few people had put their two cents in on this I thought I would as well, especially since shin splints seem to be a pretty common thing among traceurs.

One of the biggest thing with shin splints that can help to train the muscles surrounding the foot and ankle is unstable surface training. You don't need any weights, just some thick pillows or the cushions off of your couch. When standing on them if you perform squats, lunges, single leg squats, bicep curls (more or less any standing exercises) you force the muscles around the ankle, knee, hip, and core to activate for stability. This allows for improved strength and reaction time of those muscles without causing the stress of running or jumping. If you are really looking for a challenge do it with your eyes closed (be careful please). Additionally, it will work on your balance for precision jumps and improve proprioception (body/ joint position awareness), which is one of the 3 primary ways that you maintain balance (inner ear and vision being the other two).

If you are looking to train your tolerance of jumping without causing a lot of aggravation I would try jumping rope. Its still impact activity and if it causes pain you should stop, but it would allow for low intensity, endurance training for the muscles that are typically the cause of shin splints.

Hope this information is helpful.

[Patrick Shaffer]

would running barefoot on slightly uneven ground like grass have the same effect?

[Steven Low]

would running barefoot on slightly uneven ground like grass have the same effect?

Why run on uneven ground?

[Ken PKChiro]

Thanks for the comment.  I like the pillow suggestion!

[Patrick Shaffer]

To get the same effect as the pillow workout. Would it do the same thing?