Shin Splints

[hilltopperref]

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

[jdw3018]

Originally Posted by hilltopperref

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.

[vbzebra]

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

[hilltopperref]

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.

[grunewar]

Originally Posted by hilltopperref

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.

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

[hilltopperref]

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

[grunewar]

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.

[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.

[grunewar]

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.