Shin Splints

[hilltopperref]

thanks. I got several days off over thanksgiving, so hopefully that helps. I also bought some compression socks. I have a new pair of official footwear patent shoes.

[jdw3018]

Originally Posted by hilltopperref

thanks. I got several days off over thanksgiving, so hopefully that helps. I also bought some compression socks. I have a new pair of official footwear patent shoes.

Since you don't have flat feet and are in good shape, I'm sure it's just the sudden increase in activity and the fact that most likely officiating is different than other activity you've been doing.

In addition to resting when you can and stretching, I'd ice your shins every night after games and, while you need to be a bit careful in how much you take, a couple ibuprofen before the games this week may help keep the inflammation down.

Good luck!

[hoopguy]

I am very familiar with this predicament. My daughter used to get severe shin splints and I took her to a sports doctor and then PT. This did nothing. From what I encountered, they do not understand the issue. For all leg issues "you have weak calves" seems to be their only reply. I finally invested $25 which I figured would be wasted and found the 'cure'. I had already spent around $250 for special doctor visit and Physical Therapy co-pays so what I thought would be another $25 wasted was not a big deal in comparison.

Go to shin splint cure and shinsplints treatment at home This REALLY works!!!

You should get relief and feel better right away after reading and acting upon the material but I found that I got better at the massage technique as time went on.

I know I sound like an ad but this really worked for my daughter and nothing else did. Feel free to IM me if you have questions.

[JerzeeRef]

After talking to a few HS trainers about how they treat students, I was told a majority of them use athletic tape around the shin. After experiencing off and on bouts over the years I had to give this a try. What I found that works for me is to take an ace bandage (2" x 2yds ?) start at the ankle and wrap tightly (not tight enough to cut off the circulation) half way up my shin and down, ending at the ankle. Throw on two pair of socks, my shoes already have the gel inserts and I'm ready to go. I don't want to jinx myself but this, combined with my pre-game stretching has given me years of pain free games on all types of surfaces.

[Bad Zebra]

In addition to stretching, I have found that arch-support inserts in my shoes help. I think I just bought a $16 pair of Dr. Scholl's. Don't really know what the science behind it is, but it seems to help.

[bob jenkins]

What has worked for me -- walk around the house on your heels for about 30 seconds, then on your toes for about 30 seconds. Repeat twice. Do this in the am and the pm.

Also, before the game -- do the calf stretch where you stand on a stair and lower your heel. Then raise the heel (stand on your toes).

[Juulie Downs]

Originally Posted by bob jenkins

What has worked for me -- walk around the house on your heels for about 30 seconds, then on your toes for about 30 seconds. Repeat twice. Do this in the am and the pm.

Also, before the game -- do the calf stretch where you stand on a stair and lower your heel. Then raise the heel (stand on your toes).

Bob took the words right out of my mouth. These exercises strengthen and stretch the little muscles that hold the bones together in the leg (the ones that get sore when you're suddenly increasing the running amount). When you run, you are extending and then flexing your foot much more dramatically than when you walk. THe shin muscles are the flexors, and must be pulled much more quickly when you run, so increasing your running puts a real strain on them. The exercises Bob recommends helps work up to this activity more gradually.

[Back In The Saddle]

I've also dealt with this a little, In fact, during my run this afternoon my shins were barking. I stopped at my turn around point and spent about 10 seconds doing calf stretches. Problem solved.

Sudden increases in the amount of running will cause you problems. Changes in running surface may contribute. Changes in weight will too.

My suggestion, next year begin running earlier and ramp up more slowly.

[fullor30]

Wow............very topical as I was going to post my latest ailment.

Regarding shin splints, first thing to check are your shoes. I can't believe a fellow ref who has been at it for about 7 years and has THE SAME PAIR OF SHOES! Granted he doesn't have aschedule like mine, but I always break in a new pair every year. You owe that to yourself.

Last year end of season on one of those rock hard synthetic courts, it hurt so bad, I almost had to stop. I bought a rubber/velco wrap which greatly helped, saw a trainer for exercises and stretching and it hasn't been back although, I'll get a little sensitivity from time to time. I do an ungodly amount of games and for the most part run and have never had any major injuries......................until last week. Had a Varsity boys game with a lot of transition which kept me moving, suddenly I had a sharp ache in my knee and pulled up lame just before half. my partners said just stay in cadillac for second half and enjoy the ride, which I didn't do and luckily it improved somewhat.

I have a little swelling in knee and it feels a little loose my guess is a torn miniscus(sp?) I'm going to wrap it and try not to torque it. I can jog but not sprint. Sadly, I have the best schedule in my career, with a few new boys assignors who will probably watch me work. I'm seeing a Doc next week and hope it's something I can put off until off season. Man, I completely lost focus on game where I had the injury. I'm icing it regularly and hopefully a wrap or brace will help.

As someone said, stretch, stretch, stretch.

[grunewar]

Fullor - Good luck with your injury. I hope it's not serious and you get your season in. You're smart to go to the doctor.

Like others probably, I take my health a little for granted. Two years ago, I tore my knee up bad playing in a game and had major surgery. Thankfully, it was at the end of the season and I've made a good recovery. But, it was a major wake-up call!

Now, similar to the players, I really get keyed up for the season to start and this post is a good reminder for us all (not only to avoid the shin splints) to ensure we not only take care of our bodies, but also have the right equipment and take proper precautions.

[falsecut]

Originally Posted by fullor30

As someone said, stretch, stretch, stretch.

YMMV with this but this is what a personal trainer told me. It is a mistake to stretch as the very first thing you do (which is many folks first step). He provided this anaolgy. Suppose you took a rubber band out of the freezer. Would you want to stretch it immediately or after it had warmed up? Doing it right away may very well snap it. Same with people. Take a lap or two around the court or somewhere to warm up, then stretch. (He told me, notice how the first things ballplayers do when they come out of the dugout to warm up is run around the field, then stretch).