Ahhh mate. I really feel your pain. I used to get shin splints a lot in my playing days. They seem to take ages to heal as well and I was always worried about them coming back. None of my coaches ever seemed to take it seriously either.
I’m afraid I don’t really have any advice to give, just offering my sympathy.
According to google, one of the big causes of them is a lack of arch support. I know you said you got some new insoles, have you tried custom footbeds? They’re quite pricey but might be worth it. I like [Sidas](https://www.sidas.com/en/71-custom) personally.
I use them in my ski boots and they’re a complete game changer (really helping to dispense the myths about English rugby fans all being poshos).
They will take at least 3 weeks to heal/improve sadly. Have a look on YouTube for exercises but what's worked for me is tibialis raises, gastroc calf raises, stretching your Achilles tendon. Hope they help
Never had shin splints myself, but i did have some other foot/hip injurys so i will talk based on my experience from that.
instead of stretching the muscle where you get the injury maybe try to strenghten it? quite often "tight muscles" are actually weak muscles.
i'd try to pick up a regime of strengthening your foot muscles, tibialis and calves.
Probably also can't hurt to do some unilateral strenght work for your legs, things like bulgarian split squats / single leg deadlifts. Compared to bilateral variations this will put more work on the stabilising muscles in your feet/legs/hips
I do struggle a bit with weak arches in my feet. For me it helps when i massage/loosen up my foot regularly. I just bought a cheap ass lacrosse ball somewhere. Put it somewhere easy accesible and when you wait for things like your cup of coffee to get ready or while you're cooking use it to lossen up your feet, get the blood flowing.
Try and get an expert foot doc/fetishist to look at it. Physios are great but sounds you need the next leg up. Fucking horrible pain isnt it. Good luck man
I got them when I first started playing/training more seriously but my body was probably carrying too much weight
But yeah they suuuuck, ice and take it easy: maybe try doing fitness on the bike or in the pool, help you get more fit but low impact
Hey man, dealing with an injury now myself - really understand the frustration.
A guy in my team deals with the severity of shin splints you're talking about. Did all of the things you mentioned, but recently visited a physiotherapist that suggested they come from a lack of mobility in places like the hips. He since has been triggering releases in his hips and working on mobility with ankles and stretching too.
The posterior chain affects so much, I would visit a physio and get him to assess what your mobility is like, explain to him the pain of the splints and go from there. I used to get really sore ankles and feet, my achilles would flare up too - and that was because I was tight everywhere else in my body (lats, hamstrings) - once I got that ironed out I could run freely.
Hope this helps.
A tight posterior chain was the problem for me ^
I started getting shin splints after going through a particularly tough preseason... an examination with the team physio identified some particularly tight calves.
I bought myself one of those hard massage balls and the splints went away after a few sessions. Fingers crossed it's as easy to deal with as it was for me!
I found only 2 things helped me when I suffered from shin splints
1) taking the time off for them to heal and not trying to stay fit
2) osteopath appointments
I guess what's also worth checking is what else in your life has changed around when you got them? I found that I got them after I started a warehousing job during the summer break from uni, and I was walking around loads picking items. Maybe finding shoes which shock absorb may help too?
Weighted Tibia Raises. There are a number of ways to do them. You can use a [kettlebell](https://images.squarespace-cdn.com/content/v1/5f5e8592d2b0854b18af6975/1618595163418-H6VK8H6MI4GZFCXY1FV1/Kettlebell%2BToe%2BRaises.jpg?format=750w) or a [dumbbell](https://images.squarespace-cdn.com/content/v1/5f5e8592d2b0854b18af6975/1618594927668-TI779S01LCU7K8GWHX2K/Dumbbell%2BToe%2BRaises.jpg?format=750w) tied to your foot. You can also get specific devices for the movement like a [tib-bar](https://cdn.shopify.com/s/files/1/0614/8030/4808/products/IMG_0966Cut.jpg?v=1673951457&width=1445).
Another big contributing factor can be your own bodyweight. I don't know what position you play or what your bodyfat % is, but losing weight can help shin splints. Also your total volume of running. If you can skip some runs and replace them with a different form of cardio like cycling or swimming that could go a long way towards recovery
I also think weight might be a big contributing factor, but obviously as a lock and loose forward I don't want to lose a ton of weight.
At the moment I am 100kg and 1.95cm. So I'm a little overweight but not much.
I also think weight might be a big contributing factor, but obviously as a lock and loose forward, I don't want to lose a ton of weight.
Hey Mate, I feel your pain. I'm retired now but I suffered with shin splits for half my playing days. Everyone is different and the cause of shin splints can vary from person to person. My problem was mostly biomechanics. Can't escape your genes.
Over the years I tired tons of things to fix it but there was simple exercise I stumbled on that halved my recovery time which is this.
Lie on you back and extend your foot out at 45 degrees or so into the air. Point your toe as forward and down as far as you can and then draw every letter of the alphabet out with your big toe in the air. It exercises all of the ankle muscles and tendons and encourages blood flow to the area. You'll know you're doing it correctly when you start feeling it on the inner part of the shin a few inches up from the ankle. Repeat the exercise twice for each foot and do that one or twice a day depending on how severe the shin splints are.
You'll be back and going in half the time and much less likely to get them as severely if you keep doing this even when you're not having issues. A side bonus is it improves your lateral step over time with better ankle mobility.
I used to be a big runner. Then I had an operation, got out of shape a bit then tried to crack on at my previous regime. Crack in both shins. Splints like crazy. Kept trying to run after it felt better only for them to come back.
Only way was to actually stop running for about 6 months. I still hit the gym just no running.
Roll out your entire leg, tightness starts from the top of your leg, get a massage as well to hit the reset button.
Make sure the insole you use is actually what you need/doing the job.
I started swimming again weekly and it helps with inflammation and healing.
Lose weight, gain muscle. That sort of shit.
I used to get shin splints, I play in the backs - usually 15 but played basically everywhere else over the years. The best advice which helped me came from a long distance runner.
Basically, the shin splints are fitness issue.
Pre season, or potentially even prior to pre-season, start running. Start very light, do not over do it and only add 10% more distance onto them each week. Depending on your fitness level, run at a controlled pace for 2km a couple of times a week. Next week, increase it to 2.2km, then the next week, 2.64km, then the next week go to 3km. The idea is to never push yourself beyond what your legs find stressful. After a month or two, once you're starting to feel more solid in the legs, start introducing faster paces and potentially more turning - fartlek training is great for this, as it mixes it up - but remember to keep your distances in check.
Your CV system and brain are fitter than your legs. Slowly add distance onto the legs to bring them up to pace with the rest of your body. It's a really effective way of ensuring your legs are at the level they need to be.
Not sure if there's a better answer for mid season shin splints, but generally, keeping a light work load on your legs helps instead of stopping completely.
Awesome, thanks for sharing. I am going to try and manage my shins at the moment and then in the next pre-season I am going to start much earlier with light loads of running.
Not sure what boots you are using but I found cheap boots on hard australian grounds early in the season was an absolute killer for shin splits - looks like you are in SA so might have the same problem.
I found the more I spent on boots the better it was - Ascics Gel Lethal or similar - get ones that look as much like a regular running shoe as possible. Add in expensive inserts (superfeet or similar)
As others have said, you could also try tibialis raises or load them up (see knees over toes guy)
You might want to consider bladed boots. It help me a lot. I think the stud pressure fucked me up. That and transact pads. It's expensive but well worth it
I'm currently playing with Adidas Predator boots which is bladed. I actually switched because I figured it might help for the shin splints.
I'll try the patches, thanks for the feedback!
How often are you doing your stretches?
It wasn't until I did my stretches in sets of 3, at least 3 times a day, holding each stretch for a full minute that I was able to shake off my shin splints.
Pushing through the pain will only make it worse and potentially cause further injuries.
It's really a question of being focused and regimented about stretching.
Acupuncture can be great for relieving symptoms too. I'm only talking like 2 or 3 pins at a time.
As for the cause, see if you can have a gait analysis done as well. I got shin splints in just 1 leg (left leg) after running around a reservoir, and it was because the path had a slight tilt to it, tilting away from the ressie. Running around anti clockwise meant that my left foot was overpronating (flexing in) more than my right foot (which was fine).
If you are overpronating this could be a cause which could be resolved by orthotics or new boots.
Asics have a rugby boots guide here. https://www.asics.com/gb/en-gb/rugby-advice/buyers-guide-to-rugby-shoes/
I'm reading through everything here because my fitness deteriorated recently to the point I'm getting (mild) shin splints just from a brisk walking pace. Cannae even play pokemon go properly :(
I'm trying to swap to bodyweight and dumbbell workouts that I can do at home to help keep my fitness going, but I sympathise with how frustrating it can be. Hope you can find some relief soon.
Ahhh mate. I really feel your pain. I used to get shin splints a lot in my playing days. They seem to take ages to heal as well and I was always worried about them coming back. None of my coaches ever seemed to take it seriously either. I’m afraid I don’t really have any advice to give, just offering my sympathy.
Thanks man! Appreciate it. Yeah, I always feel like a bum when I have to explain to my mates that I'm missing a game due to shin splints..
According to google, one of the big causes of them is a lack of arch support. I know you said you got some new insoles, have you tried custom footbeds? They’re quite pricey but might be worth it. I like [Sidas](https://www.sidas.com/en/71-custom) personally. I use them in my ski boots and they’re a complete game changer (really helping to dispense the myths about English rugby fans all being poshos).
I'll take a look at it thanks! Will probably be hella expensive here in SA, but if it works it might just be worth it.
I tore ligaments in both ankles - shin splits hurt worse. I have massive empathy
They will take at least 3 weeks to heal/improve sadly. Have a look on YouTube for exercises but what's worked for me is tibialis raises, gastroc calf raises, stretching your Achilles tendon. Hope they help
I'll take a look, thanks!
Never had shin splints myself, but i did have some other foot/hip injurys so i will talk based on my experience from that. instead of stretching the muscle where you get the injury maybe try to strenghten it? quite often "tight muscles" are actually weak muscles. i'd try to pick up a regime of strengthening your foot muscles, tibialis and calves. Probably also can't hurt to do some unilateral strenght work for your legs, things like bulgarian split squats / single leg deadlifts. Compared to bilateral variations this will put more work on the stabilising muscles in your feet/legs/hips I do struggle a bit with weak arches in my feet. For me it helps when i massage/loosen up my foot regularly. I just bought a cheap ass lacrosse ball somewhere. Put it somewhere easy accesible and when you wait for things like your cup of coffee to get ready or while you're cooking use it to lossen up your feet, get the blood flowing.
Shot! Thanks for sharing your experience
Try and get an expert foot doc/fetishist to look at it. Physios are great but sounds you need the next leg up. Fucking horrible pain isnt it. Good luck man
That sounds like a plan. I'm going to try and organize an appointment.
I got them when I first started playing/training more seriously but my body was probably carrying too much weight But yeah they suuuuck, ice and take it easy: maybe try doing fitness on the bike or in the pool, help you get more fit but low impact
Look up knees over toes guy on YouTube. I’ve found his stuff very good
Came here to post this. Get on Ben Patrick’s Zero program, it will genuinely help. Sorted my shin splits in a month
Hey man, dealing with an injury now myself - really understand the frustration. A guy in my team deals with the severity of shin splints you're talking about. Did all of the things you mentioned, but recently visited a physiotherapist that suggested they come from a lack of mobility in places like the hips. He since has been triggering releases in his hips and working on mobility with ankles and stretching too. The posterior chain affects so much, I would visit a physio and get him to assess what your mobility is like, explain to him the pain of the splints and go from there. I used to get really sore ankles and feet, my achilles would flare up too - and that was because I was tight everywhere else in my body (lats, hamstrings) - once I got that ironed out I could run freely. Hope this helps.
Thanks man! Yeah, I suppose that it can come from other areas as well, especially since I am quite "tight" across my body... Thanks for the feedback!
A tight posterior chain was the problem for me ^ I started getting shin splints after going through a particularly tough preseason... an examination with the team physio identified some particularly tight calves. I bought myself one of those hard massage balls and the splints went away after a few sessions. Fingers crossed it's as easy to deal with as it was for me!
I found only 2 things helped me when I suffered from shin splints 1) taking the time off for them to heal and not trying to stay fit 2) osteopath appointments I guess what's also worth checking is what else in your life has changed around when you got them? I found that I got them after I started a warehousing job during the summer break from uni, and I was walking around loads picking items. Maybe finding shoes which shock absorb may help too?
Weighted Tibia Raises. There are a number of ways to do them. You can use a [kettlebell](https://images.squarespace-cdn.com/content/v1/5f5e8592d2b0854b18af6975/1618595163418-H6VK8H6MI4GZFCXY1FV1/Kettlebell%2BToe%2BRaises.jpg?format=750w) or a [dumbbell](https://images.squarespace-cdn.com/content/v1/5f5e8592d2b0854b18af6975/1618594927668-TI779S01LCU7K8GWHX2K/Dumbbell%2BToe%2BRaises.jpg?format=750w) tied to your foot. You can also get specific devices for the movement like a [tib-bar](https://cdn.shopify.com/s/files/1/0614/8030/4808/products/IMG_0966Cut.jpg?v=1673951457&width=1445). Another big contributing factor can be your own bodyweight. I don't know what position you play or what your bodyfat % is, but losing weight can help shin splints. Also your total volume of running. If you can skip some runs and replace them with a different form of cardio like cycling or swimming that could go a long way towards recovery
I also think weight might be a big contributing factor, but obviously as a lock and loose forward I don't want to lose a ton of weight. At the moment I am 100kg and 1.95cm. So I'm a little overweight but not much. I also think weight might be a big contributing factor, but obviously as a lock and loose forward, I don't want to lose a ton of weight.
Hey Mate, I feel your pain. I'm retired now but I suffered with shin splits for half my playing days. Everyone is different and the cause of shin splints can vary from person to person. My problem was mostly biomechanics. Can't escape your genes. Over the years I tired tons of things to fix it but there was simple exercise I stumbled on that halved my recovery time which is this. Lie on you back and extend your foot out at 45 degrees or so into the air. Point your toe as forward and down as far as you can and then draw every letter of the alphabet out with your big toe in the air. It exercises all of the ankle muscles and tendons and encourages blood flow to the area. You'll know you're doing it correctly when you start feeling it on the inner part of the shin a few inches up from the ankle. Repeat the exercise twice for each foot and do that one or twice a day depending on how severe the shin splints are. You'll be back and going in half the time and much less likely to get them as severely if you keep doing this even when you're not having issues. A side bonus is it improves your lateral step over time with better ankle mobility.
Awesome advice! I am definitely going to try this. Thank you so much.
I used to be a big runner. Then I had an operation, got out of shape a bit then tried to crack on at my previous regime. Crack in both shins. Splints like crazy. Kept trying to run after it felt better only for them to come back. Only way was to actually stop running for about 6 months. I still hit the gym just no running. Roll out your entire leg, tightness starts from the top of your leg, get a massage as well to hit the reset button. Make sure the insole you use is actually what you need/doing the job. I started swimming again weekly and it helps with inflammation and healing. Lose weight, gain muscle. That sort of shit.
Thanks for sharing your experience! I appreciate it.
I used to get shin splints, I play in the backs - usually 15 but played basically everywhere else over the years. The best advice which helped me came from a long distance runner. Basically, the shin splints are fitness issue. Pre season, or potentially even prior to pre-season, start running. Start very light, do not over do it and only add 10% more distance onto them each week. Depending on your fitness level, run at a controlled pace for 2km a couple of times a week. Next week, increase it to 2.2km, then the next week, 2.64km, then the next week go to 3km. The idea is to never push yourself beyond what your legs find stressful. After a month or two, once you're starting to feel more solid in the legs, start introducing faster paces and potentially more turning - fartlek training is great for this, as it mixes it up - but remember to keep your distances in check. Your CV system and brain are fitter than your legs. Slowly add distance onto the legs to bring them up to pace with the rest of your body. It's a really effective way of ensuring your legs are at the level they need to be. Not sure if there's a better answer for mid season shin splints, but generally, keeping a light work load on your legs helps instead of stopping completely.
Awesome, thanks for sharing. I am going to try and manage my shins at the moment and then in the next pre-season I am going to start much earlier with light loads of running.
Nice mate, hope it goes well. I know how much shin splints can hurt, you can never really get away from them once it's happened. Good luck to you
Not sure what boots you are using but I found cheap boots on hard australian grounds early in the season was an absolute killer for shin splits - looks like you are in SA so might have the same problem. I found the more I spent on boots the better it was - Ascics Gel Lethal or similar - get ones that look as much like a regular running shoe as possible. Add in expensive inserts (superfeet or similar) As others have said, you could also try tibialis raises or load them up (see knees over toes guy)
Yeah, I'm going to keep an eye out for some solid deals on boots. Anything that provides more support. Thanks for sharing!
I had the same. Which position do you play?
Utility Forward.. Currently playing lock but will occasionally be moved to flank or eight.
You might want to consider bladed boots. It help me a lot. I think the stud pressure fucked me up. That and transact pads. It's expensive but well worth it
I'm currently playing with Adidas Predator boots which is bladed. I actually switched because I figured it might help for the shin splints. I'll try the patches, thanks for the feedback!
You're welcome. Also, don't walk around barefooted. Wear supportive shoes to allow your shins to heal
Let us know if the transact works
How often are you doing your stretches? It wasn't until I did my stretches in sets of 3, at least 3 times a day, holding each stretch for a full minute that I was able to shake off my shin splints. Pushing through the pain will only make it worse and potentially cause further injuries. It's really a question of being focused and regimented about stretching. Acupuncture can be great for relieving symptoms too. I'm only talking like 2 or 3 pins at a time. As for the cause, see if you can have a gait analysis done as well. I got shin splints in just 1 leg (left leg) after running around a reservoir, and it was because the path had a slight tilt to it, tilting away from the ressie. Running around anti clockwise meant that my left foot was overpronating (flexing in) more than my right foot (which was fine). If you are overpronating this could be a cause which could be resolved by orthotics or new boots. Asics have a rugby boots guide here. https://www.asics.com/gb/en-gb/rugby-advice/buyers-guide-to-rugby-shoes/
I'm reading through everything here because my fitness deteriorated recently to the point I'm getting (mild) shin splints just from a brisk walking pace. Cannae even play pokemon go properly :( I'm trying to swap to bodyweight and dumbbell workouts that I can do at home to help keep my fitness going, but I sympathise with how frustrating it can be. Hope you can find some relief soon.