saskfighter

my chiropractor gave me an excercise to do for shin splints , you lay on your back with one leg flat on the floor and the other one up in the air bent at the knee at a 90 degree angle , like a stair case , and you role your ankle clockwise in perfect circles 30 x then counter clockwise 30 times then pump your foot forward then back as far as you ca 30 x . if you are doing it right your shin musle will burn like crazy from this excersice , if you do this every day once a day it should help alot, there is probably an in balance in the strength of you shin musle and your calf. i do them and it works great. hope it helps .

Straffe

thanks alot, will try this every day :P

sitnspin

A few years ago I got sidelined by major shinsplints. I listened to a lot of knuckleheads who told me to be a man and just train through them and eventually my shins would heal, and I did my best. They just got worse, and I ended up having to take nearly three months off with no running or any kind of serious calisthenics. I got to a point where each point of stress was a pronounced lump on my shin. Bad.

Anyway, I read through the info on this site, and it seems to fit with what a sports doctor has said to me on the subject:

http://www.athleticadvisor.com/Injur...in_splints.htm

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AikaImmortal

I had the same thing happen man.. so listen to sitnspins advice and dont be stupide and push yourself further than your body allows. Steady work in moderation will help you much more than several days of intese workouts and then a month or so of recovery.

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saskfighter

that is a great web site thanx for posting that , a lot of big words . but ya if that will help that is great.

saskfighter

does anyone know if skipping will cause shin splints?

Straffe

So basically you guys recommend i should skip bjj until it heals? How long does it take for a full recovery to happen if you stay off it? If you guys know.

sitnspin

It depends on a lot of things, like how much you're skipping, what sort of surface you're on, and what your technique is like. I think my shin splints were at their worst because of skipping, but

- I still wasn't particularly smooth or fast at it, so I was jumping a lot higher than I do now and it was generally higher impact.

- I was working on it all the time because I felt kind of pressured to be as good as the other guys at our gym, so I skipped a LOT.

- Most of that practice was on a concrete floor. No give, no shock absorption.

So ideally you don't want to overdo your sessions of skipping. These days I do three or four two-minute rounds, and that's my warm up before my actual workout. I stretch for ten or fifteen minutes after I finish skipping, and then I'm ready for my run. I do it on a sprung wooden floor in the aerobics room at the gym I go to these days, because I'm usually there when there are no classes on. If it's booked, I skip on one of those big wide tatami mats. I'm also much better at it now, so I'm skipping with a lighter step and my feet don't come off the floor more than an inch or two, so it's pretty low impact.

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sitnspin

It really depends on how bad they are. I'd say anywhere from 1-3 months depending on their severity. You don't have to quit working out altogether, you just have to stop doing stuff that's high impact (jumping jacks, running, jumping rope, etc). You can get your cardio from a bike, an elliptical cross-trainer, from hindu squats, from high-rep, low-weight dumbell circuits, from swimming, etc.

Check out the website, determine which of the three types of injuries you have, and follow the instructions for treating/rehabbing it. You'll notice that ice is recommended for all of them, and you should ice the hell out of your shins on a regular basis. Learn to stretch them more, and do the strengthening exercises that have been recommended.

As for BJJ, I don't think you have to quit it altogether, but maybe you could explain to the instructors that you're rehabbing shin splints and you can't do the parts of the warm-up that involve high-impact exercises. Other than that, you should be good to go.

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Straffe

Thanks alot I appreciate the advice

hmunster0

Walk on your heals immediatley after running, skipping ect. for as long as you can. I dont know why but it works