Medial tibial stress syndrome

[Itarildë]

I have medial tibial stress syndrome in my left leg (more specifically posteromedial shin splints). Does anyone else in here suffer from it?

http://www.orthopaedicsurgeon.com.sg/wp-content/uploads/2011/10/shin-splints.jpg

I have tried resting my legs and also strengthening hip and thigh muscles to prevent it but it doesn't seem to be working. I love to go running and hiking but it is becoming unbearable to run more than a couple of kilometres. Does anyone know of any exercises that can help prevent it or should I just stop running altogether and do less stressful activities?

[щрбл]

You need to see a doctor before it gets worse. A friend of mine had a knee operation relatively recently after years of refusing to get help.

[Itarildë]

You need to see a doctor before it gets worse. A friend of mine had a knee operation relatively recently after years of refusing to get help.

Is it really that serious??

I have read it could become a stress fracture if left untreated/un-rested but I just assumed that was the WORST case scenario.

[Linebacker]

Squating with less weight and more repetitions might kill the problem in some time.

Sounds like you are working a job where you stand a lot.

[Itarildë]

Squating with less weight and more repetitions might kill the problem in some time.

Sounds like you are working a job where you stand a lot.

I will definitely try that! Thanks!
I do squats before I go running and use a heavy resistance band as well. I will try to more repetitions though and see if it helps.

I stand on my feet for hours in my job. I guess I just have constant stress on the muscles and bones.

[Tacitus]

Shin splint sufferer here – and no, you won't need surgery. My advice for now is to simply rest for a few weeks then start by walking; also, don't run on hard surfaces like roads or concrete/tarmac pathways. You could take these steps also:

Gently stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints. Also, try this stretch for your shins: Kneel on a carpeted floor, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels, pushing your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat.

In a sitting position, trace the alphabet on the floor with your toes. Do this with each leg. Or alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Repeat four times. These exercises are good for both recovery and prevention. Try to do them three times a day.

If you continue running, wrap your leg before you go out. Use either tape or an Ace bandage, starting just above the ankle and continuing to just below the knee. Keep wrapping your leg until the pain goes away, which usually takes three to six weeks. "What you're doing is binding the tendons up against the shaft of the shin to prevent stress," Laps says.

Consider cross-training for a while to let your shin heal. Swim, run in the pool or ride a bike.

When you return to running, increase your mileage slowly, no more than 10 percent weekly.

Make sure you wear the correct running shoes for your foot type specifically, overpronators should wear motion-control shoes. Severe overpronators may need orthotics.
Have two pairs of shoes and alternate wearing them to vary the stresses on your legs.

Avoid hills and excessively hard surfaces until shin pain goes away completely, then re-introduce them gradually to prevent a recurrence.

If you frequently run on roads with an obvious camber, run out and back on the same side of the road. Likewise, when running on a track, switch directions.

If you are prone to developing shin splints, stretch your calves and Achilles regularly as a preventive measure.
http://www.runnersworld.com/tag/shin-splints

[Itarildë]

Shin splint sufferer here – and no, you won't need surgery. My advice for now is to simply rest for a few weeks then start by walking; also, don't run on hard surfaces like roads or concrete/tarmac pathways. You could take these steps also:

http://www.runnersworld.com/tag/shin-splints

Thank you ever so much for that info! I guess I need stop running for a while and rest up. I have an exercise bike so will get using that more (I find it painfully boring though).

I tend to run on pavements but that is because i live in a town and it's just convenient to run right from my doorstep. However, I do try to get out in to the countryside and run along some woodland trails etc.

[ÁGUIA]

First you should seek the help of a professional asap, second targeting your muscles thighs wont do much for you in this case, reinforcing your calves and shin muscles with isolation exercises is more effective to solve this condition.


https://www.youtube.com/watch?v=zPixjWrjmZE

[Itarildë]

First you should seek the help of a professional asap, second targeting your muscles thighs wont do much for you in this case, reinforcing your calves and shin muscles with isolation exercises is more effective to solve this condition.


https://www.youtube.com/watch?v=zPixjWrjmZE

Thank you. I have heard that strengthening thigh, hip and core muscles help with most running injury prone areas. However, I will definitely try the exercises in this video as I will do anything that can prevent them.
I will make an appointment with a doctor and see what they say.

[щрбл]

Is it really that serious??

I have read it could become a stress fracture if left untreated/un-rested but I just assumed that was the WORST case scenario.

I haven't got the slightest idea, I wouldn't simply play around with my health. A small check is painless and probably free, too. :thumb001::rolleyes:

[Oneeye]

I've never had shin splints for more than a couple days after starting up running again after. How long have you had it?

[Itarildë]

I've never had shin splints for more than a couple days after starting up running again after. How long have you had it?

It's weird, I didn't really suffer with them whilst I was training earlier in the year and I was doing far greater distances than I am now. I have had very painful shin splints for the past couple of months. So bad that I have had to literally stop my running dead and then and get a lift home/ hobble home (with random, nice, old people asking me if I am ok).