Shin Splints

Ugh, as a lifelong runner, I can relate.  Shin splints are the worst! He needs to rest, ice and strengthen the muscle starting ASAP. Because if he continues to try to to push through, the forces being put on those underdeveloped muscles will be increasingly absorbed by the surrounding structures, including his bones, creating a stress fracture.

The one strengthening exercise I know of that works: get a 10 or 12 lb weight (ideally a circular weight, but any kind will do) and tie a rope or heavy cord to it. Make a loop in the cord so the weight can be dangled via the rope.

It will look something like this:   0-----[]      0 loop   ---- cord   [] weight

Leave about 6-8 inches of cord between base of the loop and the weight.

Then have him sit in a chair and put his foot through the loop. Stick his leg out straight and move the cord up to the flexion point at the base of his toes, so the weight is dangling from the top of his foot. Then have him move the weight up and down by flexing his ankle and toes. He shouldn't feel any pain, but done right, this exercise will precisely target and strengthen those problematic muscles.

Do a few sets a couple times a day. Adjust the weight and length of the cord as necessary. If he does this, and rests, he should start to feel better within 10-14 days.

Tell him to put heel lifts in his shoes. That helped me more than anything else.

For me I got them when I first started running, I just had to push through them.  Obviously rest when needed, but for me it was just getting them into shape

@ReluctantO'sFan posted:

Kid keeps complaining of pain to the inside portion of his lower legs. Right along side his shins/tibia. He is a tough kid and hardly ever complains. Hurts a lot more after sprints, but constantly bothers/nags at him while on the diamond. I never had the issue growing up, so I don't really know what works and what doesn't. Pretty much the only thing I find on the topic relates to rest, NSAIDs, and ice as treatment (which we have tried). Has anyone's kid been through this nagging issue, and if so what tends to work the best. Figured I would just try some conservative stuff first before making an appointment at the doctor's office.

Thanks...

I would say he should talk with the school's athletic trainer if you guys have one, to get evaluated, to make sure it is is shin splints and not posterior tib tendinopathy or stress fracture. As for treatment it would be like load management from aggravating activities, strengthening exercises and bounding and running and pitching eventually. You'd also want to make sure he's eating well, sleeping well, following good load management assuming he's lifting as well. So, those are things you should be looking for.

Younger son always suffered from them. Ortho did x-rays and actually shut him down for a bit. Seemed to be brought on by a sudden increase in running. He also did PT with a place that worked with a lot of runners and they worked on his gait.

Mostly better now, not sure what the final fix was. He's also mostly a pitcher now.

Thanks for the comments. Problem really started a couple weeks ago with everyday conditioning/practice. Also, probably doesn’t help he is growing like a weed. We will try the suggestions and see how it goes for now.