Shin Splints
 

I have been getting horrible shin splints lately. Does anyone have any suggestions or solutions to keep them from happening?

Couple of questions - when do you get them? Just officiating? Do you run/work out other than officiating?

Do you know if you're a pronator? Do you have flat feet?

There's no right answer for everyone, but many times a combination of poor shoes (for your type of foot) and lack of "officiating fitness" contribute to shin splints. This is actually an area I know a little bit about (shoe fit/type, etc) so if you could give a bit more info I'd love to try to help.

Part of the problem was the number of games I was calling. I had to fill in on several scrimmages last week so I worked about 5 days in a row, about 3 hours each time. I do not have flat feet and I am in fairly good shape. I have games 6 out of 7 days this week so I was just trying to prevent them.

I'm not a Dr., but I did sleep at a Holiday Inn Express last night
 

Excerpts from on-line article(s)

Shin splints, if that's what you have, can be caused by sudden increases in mileage, overuse, walking or running faster than normal, or just too much distance. They can be caused by excessive pronation or flat feet, and often by pounding from running, or sports like basketball. If you have medial shin splints and flat feet or excessive pronation, an orthotic device or over-the-counter arch support like Powerfeet or Spenco can sometimes be helpful. Make sure it's a full-length insert.

Lateral shin splints are usually due to overuse and inflammation in the front of the leg, along the outside front of your shin. People frequently get anterior shin splints from the repetition of flexing the muscle. For instance, on the treadmill, if you walk fast enough, and for long enough, or if you've suddenly increased the speed, or you're walking on an elevation, the muscle gets overworked and starts to cramp. It would be like doing hundreds of biceps curls until your arm started to cramp.

Treatment for shin splints includes rest, massage, ice, stretching, and strengthening. Rest and ice is sometimes the best treatment. You should also be stretching your calves and Achilles tendon. If you have the problem during running or walking, try warming up more and don't increase the speed too quickly. You can also try varying the speed and elevation of the treadmill if you use one instead of keeping it the same.

Also, make sure your shoes are sturdy and give you lots of support, particularly in the arch. If your shins hurt, you should gently massage them and then ice them after you work out.

BOTTOM LINE: When I've had them they were from a sudden ramp up of exercise/mileage on hard surfaces. Rest is best if you can get it, and check into more padding or new shoes.

Believe me, they're not going to get better by doing more games.....

I know but I dont want to turn in games. I am a new official and I dont want a reputation of a guy who turns in games

I find that lots of extra stretching before and after activity (even BEFORE the season/games start) help minimize them. Perhaps the greatest invention EVER is that foam roller thingie. I roll my calves over it numerous times now 2-3 times each day and it has worked wonders in preventing/reducing shin splints.

Shin splints show up from increasing your running/workload on your legs too much too quickly.

I got them pretty bad after a 4 day officiating camp last summer. I found that filling paper cups with water, freezing them, and then rubbing them on the parts that hurt helped reduce the pain. There are a couple of exercises you can do as well to help reduce them.

Calf raises and REVERSE calf raises are crucial (at least, for me). Many times, reverse calf raises are neglected, therefore the back of the calf muscle is dis-proportinatly stronger than the front of the calf muscle (that is actually what hurts in "shin splints", the front calf muscle). Whenever I train legs, I super-set calf raises with reverse calf raises. For reverse ones, I'll sit down on a bench, place a 25 or 35 pound plate on the the top of each foot, and raise my toes up with the plate on. That's 1 rep. I'll do 25-40 of these, which has helped strengthen the front of my calves tremendously and help reduce my shin splint pains. Now, I wouldn't start off with these weights, maybe just try the reverse calf raises sitting at your desk with no extra weights (that's how I started).

And again, STRECH, STRECH, STRECH!!

disclaimer....I'm not a trainer or a doctor, but these experiences have worked for me:D

And I can certainly appreciate your predicament (been there, done that). But, you have to know your body. If you continue to beat it, it could get worse and put you on the shelf for an extended period of time......maybe a combination of some rest, ice, stretching and new shoes could help.

Good luck. I'll be interested to know how your week goes.

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!

Shin splints
 

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.

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.

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.

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.

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.

I went to trainer and he showed me a device called the "pro-stretch". You can get a single or double for both feet at same time. I prefer the single as it fits in the bag better.

It's a heave molded plastic with flat top and guide for your heel. The bottom is round (half circle). Stand next to door frame, wall - whatever - and stand on device. Slowly rotate forward and hold - back and hold. repeat several times. Since I started using this I have had zero problems with shins, calves, achilles etc.

They are not cheap - cost about $50 but well worth it. I got mine from alimed. ProStretch® Products

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.

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.

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).

I doubt they run, it defeats the same logic you're using. I'm not coming out of the freezer, but I get your theory. My guy told with my stretching if it is the least bit discomforting, you're doing it too hard.

As Bill Murray said in 'What about Bob?' baby steps.

Every professional I've ever talked to about stretching says doing it cold is a bad, bad idea. Jog first, walk first, something. If you're just going for a run - nothing that will require hard stops and starts - most won't even recommend stretching before hand. Just jog for a while to warm up and gradually increase speed.

If you do want to stretch before activity, you still need a good warm up first, or the stretching is both dangerous and not very helpful.

Everyone I've talked to always recommends stretching after activity, and this is where I come up short. I have a hard time after a workout or ballgame taking the 15-20 minutes to really stretch. I'd be much better off by doing it.

Everyone I've talked to always recommends stretching after activity, and this is where I come up short. I have a hard time after a workout or ballgame taking the 15-20 minutes to really stretch. I'd be much better off by doing it.

Yup.............

Plantar Fasciitis ...
 

I ended up my season in March with a minor case of Plantar fasciitis, that seemed to get worse, as I spend a lot of time on my feet at work. Very painful heel, and arch, every morning as I got out of bed. Loosened up as I went through my day. During my physical exam in the summer, I mentioned it to my general practitioner, who suggested a splint to bend my foot toward my knee at night, and a heel pad during the day. It wasn't working, so I did some research on the internet. I now use the splint at night, and I use a high arch support during the day. I no longer have the morning pain. I may use the arch support during my games this season. I'll take it one week at a time.