I suffer from shin splints and have real trouble trying to clear them. I have tried everything. My typical training week usually looks abit like this (sorry its not very detailed):
Mon: Sprint training 2 hrs // weights 1 hr #intense#
Tue: Soccer match 1 1/2 hrs.
wed: Sprint training 2 hrs // weights 1 hr #intense#
thurs: Soccer match 1 1/2 hrs
fri: Rest
Sat: Sprint training 1 hr // Weights 1 hr #light tempo work#
Sun: Cycling or swimming. #recovery training#
The only thing I can not switch to another day is the soccer on a tues and thurs. I feel the worst pain on a thurs but can also sense it on a wed.
Any advice on how I can mix this up better? any magic cures for my shins? If this too much running without rest inbetween? If I cut down for now would I be ever able to feel ease in my shins following this workload??
Maybe it would be easier for some of you to post helpful comments rather than feeble attempts at adolescent humour.
Humour is welcome, - However there is a difference between nationally insulting comments and humour - If you want to post childish comments post on some other site.
It bothers me that some people simply because they have posted a few times, feel the need to be condesending and nationally offensive to younger and newer members of the board who are genuinely looking for guidance assistance and help.
Such comments as those above are not funny, welcome or polite - if such a comment was made about any other nation - Canada, or the UK for example - I can’t see too many laughing.
If you have nothing helpful to say - don’t say anything.
This site is dedicated to all those who wish to learn and improve as athletes and coaches such as Charlie, Clemson and others, people who have spent money and time trying to help younger athletes - not knock them and discourage them …
Maybe replace the tempo work on Saturday with pool work. Usually sprint work won’t be the cause of your shin splints. Are you doing your sprints on grass or on track?
Just messin’ around guys. I’ve previously given Richie some advice about his ‘shin splints’ in a U2U, so I wasn’t speaking to a completely new person. Did you get that message, Richie?
As far as altering your split, if you have to play 2 soccer games per week, I think it would be wise to drop down to 2 sprint workouts per week instead of 3. I would suggest you drop the Wednesday’s sprint workout completely and either take that day off, or do a very light tempo workout on that day. Doing a sprint workout on the Wednesday in your current split means that you will go into the workout fatigued. Ideally, you should be completely recovered before your sprint training.
If you can post what you do on those sprint workout days, it will allow other members to help you more effectively. It is likely that what you are doing on those days, in addition to the layout of your training week, is contributing greatly to your ‘shin splints’.
I think 3 speed sessions might be a little much.
I presume you’re doing all the speed work on grass too?
Remember that the matches are CNS days also and you have 4 in a row.
Ease off on the Wed one- maybe a light recovery session or Tempo - but I’d take it easy on Wed.
David-
BO’D will never be as good as Cullen though!!!
Now there would be a choice BO’D or CC?
Apparently in NZ there is some controversy about the CC switch?
True?
Pretty crazy schedule…that is a lot of work…but don’t be discouraged you are young and your body can probably handle it.
Some info on shin splints. Shin splints = inadequate recovery, and biomechanical imbalance.
Things to consider with regards to recovery --> Higher quality speed work, but less often.
Might wanna take it easy on the “Jogging, pounding” exercises
Keep in mind that EVERYONE goes thru this…whether you are new, or just getting back into shape. So my advice, 1. suck it up, 2. possibly find some form of physio (ice, massage, etc…), and 3. try and get an ultrasound so you can keep an eye out for something worse (stress fracture).
It’s quite possible that if you push on through your legs will accept the load you’re placing on them and you won’t feel the pain anymore because your just that damn strong. Just be careful and listen to your body…don’t force your abilities…let them come.
How about moving the sun recovery work to Wed and dropping the Wed speed and moving Sat speed work from 1 to 2 hrs? (I’m assuming the 2 hr speed sessions have considerable breaks built in and you would now have Fri and Sun off)
Are you a starter in soccer? (Playing for the full 90 minutes or a good portion of the game?)
If so you are doing a pretty intense sprint workout in the games depending on what level you are playing at.
I would consider the following:
Mon: Sprint training 1 hrs // weights 1 hr #intense#
Tue: Soccer match 1 1/2 hrs.
wed: pool work
thurs: Soccer match 1 1/2 hrs
fri: pool work
Sat: Sprint training 2 hr // Weights (Remove the tempo work)
Sun: pool work and then rest and stay off your feet
The pool work will aid in recovery between CNS intensive sessions (both muscular and CNS) plus you will have some time off your feet in the pool to help rehab your shins.
Otherwise I think you are on course for stress fractures
One other thing, take a calcium supplement. That will aid in prevention of stress fractures as well.
How long have you been doing this program? Have you had X-rays?
I have lived with this problem on and off for about 10 years of training and I must say it is probably one of the most debilitating injuries to have. For some people they will go away with time as the body adapts to the load being applied but other wise if it persists I would have to say biomechanical problems exist.
Due to my relative isolation information regarding correcting these biomechanical problems have only just started to seep through!! My main problem is breaking on ground contact. So, in order to correct this problem I’ve been working on getting full leg extension (obviously not full in the true meaning of the word) and consciously decelerating the lead leg before ground contact in order to decrease breaking forces hence decreasing forces causing shin splints.
I only practise this while doing tempo sessions and I’ve found that it is definately starting to help with the shin soreness.
Chris 30, that program seems very sensible and I think I will try it for the next four weeks. I also take calcuim ascorbate 4 times a day, however I only started this about a month ago.
I have never had my shins x-rayed, do you think this would be worthwhile? I would hate to waste the hospitals time, I do be having intense pain but after three days i feel ok until I train again.
Justin, I hae tried to change my running style during tempo sessions but once a soccer game starts it is very hard to concentrate on my running style rather than whats going on around me. However I will keep trying and hopefully my body may adapt.
I have not trained since thurs and it is now tuesday (I was away for the w/end and thought the rest would be good ever if it seemed to long). I have soccer tonight (for the 90 mins) so I will report back tomorrow.
I really apreciate this great help, thanks everbody.
