Shin splints at boot

[MunkyVsRobot]

I was wondering if shin splints at boot is a reason for separation? Problem I am having is I work on concrete floors, the shoes i wear have no support in them, and later on when i run my shins feel like they are being murdered.

In my mind I am hoping that the shin splints will go away when my leg muscles start becoming used to running but by the time I am done my shins are hurting. With a few days of rest the pain subsides so I doubt my shins are fractured but I know at boot I wont get rest.

I stretch before I run and I take a few aspirin before I run and it helps for a bit and too a point, not really sure what else I should be doing. I certainly dont want my crappy old man body keeping me from earning my title.

[chulaivet1966]

I was wondering if shin splints at boot is a reason for separation?

Well...I had them pretty bad to during a short time of recruit training.
I was in some pretty fair pain especially when having to run.

I just kept going and they ended up just diminishing over time and I finished boot without any lingering problems.

Your mileage may vary as that's was just my experience.

Good luck...

[Tennessee Top]

Shin splints or compartment syndrome? <br />
<br />
Don't know how the pain feels differently but I had compartment syndrome while on active duty (not in bootcamp). Can tell you the pain in my shins was...

[chulaivet1966]

Tennessee Top....

I'd never heard of 'compartment syndrome'....I've got to get out more.
I was just told it was chin splints and the annoyance fixed itself over time so I had no reason to think differently.

:thumbup:Thanks for educating us on that.

[TheReservist]

2 questions:

1. What running shoes are you using now?

2. What style of running are you doing?

I used to get shin splints till I went the minimalist route i.e. barefoot running.

while I didn't go fully barefoot, I bought a pair of vibram fivefingers.

http://greenupgrader.com/files/2008/10/vibram-5-fingers-pic.jpg

Going barefoot changed how I ran, leading into the second question. I changed my running style to be more natural barefoot.

If you don't want to go extreme footwear like that, check out the nike free line of shoe

http://uncrate.com/p/nike-free-50.jpg

[Old Marine]

If you get into recruit training and cannot keep up because of the pain, you will be dropped to STB, where they have a platoon called MRB. You will be there for X-number of weeks until you heal,...

[Tennessee Top]

I shouldn't say chronic compartment syndrome is a common running injury. Of my 22 year career, only saw a couple other cases besides my own and every case was resolved with surgery. The Navy surgeons I dealt with at Bethesda made it sound pretty routine.

Chances are, the OP has a case of old fashioned shin splints which can be healed simply by not running and aggravating them. Unfortunately, that is not an option at bootcamp unless you're in the MRP the Gunny talked about and not training.

First thing the OP needs to do is replace his current shoes with a pair that has sufficient arch support. Staying off the hard concrete floor is not an option for him at this point.

Secondly, I would do what's needed to make sure the shin splints are completely healed before shipping. Last thing you need to do is report to MCRD with a current case of shin splints knowing you're going to have to run on them (and keep up or get dropped). Not being able to train for the 3 miles is tough but that's better than getting sent home.

[MunkyVsRobot]

Thank you gentleman for your input, very helpful. I think before i hit the Corpsman ill have to be carted into there, as I understand it and certainly hope there isnt running literally every day.

@The Reservist I am using Asics Gel Surge for my running shoe, but ive got a pair of crappy waffle soled shoes as my everyday shoe, and I wear work shoes around the shop.

and the style of running is pretty much half jog and half run with a short walk in the beginning and end of the run. Im an old man so I am trying to work on the pacing myself for now I just recently went from 13:35 in the run to 12:03 but cant murder myself every run.

So mainly my run consists of trying to run 1.5 miles consistently also without stoppages and once i can do that im going to try adding more.

[TheReservist]

When I talk about your style of running, I mean how your body physically does the action. Depending on which part of your foot hits the ground and where it does in relation to the rest of your body...

[MunkyVsRobot]

I think I run on the balls of my feet not heel toe heel toe.

[IHaveEGA843]

Are you top heavy?

Once I lost the weight I needed to lose my shins didnt hurt or tighten up like they use to. Sometimes if your to heavy on the top portion of your body you legs cant support the weight and the shock while running.

I wear heavy ass steel toes all day at work while pounding on concrete or loose rock gravel and once I got lighter the pain from that went away also.

[MunkyVsRobot]

Im hovering around the 185 190 mark right now, id say i am a bit top heavy but not much. Im trying to steer away from buying a new 150 dollar pair of shoes, I really cant afford them and Im not sure if i can bring my own pair of go fasters with me.

[TheReservist]

You can't bring running shoes with you. If you do learn how to properly run / toughen up your feet, it'll pay dividends if your either humping a pack in boots or doing a pft.

[MunkyVsRobot]

http://www.youtube.com/watch?v=Tx6x2cD6Y8Q

Seems like a great video, Reservist does this seem like a decent proper running style? I think I land either on my heel or the balls of my foot when i run not mid foot.

[rufus1]

It looks like you are one step ahead of everyone else. Back in the day if you did not have them when you went into boot camp you sure had them when you came out.

[SlingerDun]

http://greenupgrader.com/files/2008/10/vibram-5-fingers-pic.jpg

Looks like an outfit for warm weather drift fishing, ifin they had cleets.

http://www.bundyology.com/sfg/608a.jpg

Vibram® may have lifted Al's creative epiphany

[IHaveEGA843]

Im hovering around the 185 190 mark right now, id say i am a bit top heavy but not much. Im trying to steer away from buying a new 150 dollar pair of shoes, I really cant afford them and Im not sure if i can bring my own pair of go fasters with me.


I bought a pair of Asics GT2150 *I think thats the number* with some insoles to support flat feet.

It works wonders and helps with the shock of running. I paid 75+ for them and there worth the money trust me.

If I can buy 200+ dollar Jordans to just wear out I can def buy some great quality running shoes to help me run better.

Look online and go try some on at the local sport stores.

[Marine3451]

When I went to boot camp in 07 the only time I ran 3 miles was the initial and final PFT. The rest of the time we did shorter distanance high intensity training along with our daily trip to the Pit. The humps believe it or not also help with your endurance for the 3 mile run. I get shin splints if i havent ran for a while if if we are doing slow formation runs but the usually go away after you strengthen your legs back up. In boot camp your going to be sore and in pain all the time. I did the 9 mile hump back from the crucible on a sprained knee. Worst pain I ever felt but there was no way I wasnt going to comlete the final part of the crucible and get dropped to MRP in the final week.

[Enrique2010]

I got out of Boot in Feb 2010. (Admin- i need my rank updated to LCPL) I dont think they will discharge you. From what I experience, you just sit in MRP. (Marine Rehabilitation Platoon) until you...

[MunkyVsRobot]

Awesome thank you sirs, I appreciate any and all help. If we arent running every day I think I can handle it, also running on the dirt should help.

[MOS4429]

I am a cross-country/track coach.

Shin splints is a generic term to describe shin pain from running. The shin pain can be, as top said, compartment syndrome, stress fracture, muscle tears, medial-tibial stress syndrome, anterior-lateral stress syndrome. It can be anterior or superior. It can be caused from poor running shoes, cheap running shoes, flat feet, heel striking, but I see mostly from kids who had never really run much, join the team, and suddenly they are using muscles and tendons that have never been used before.

I start with having them first go to a quality running shop, not Big-5 or Sports Authority, but a shop that specializes in running where they can put you on a treadmill and video tape you running to determine if you pronate or supinate or are neutral. Then they can recommend a good shoe. It will cost you $100 to $130 but it is worth it. I also recommend they pull out the inserts in these shoes and replace them with inserts like Superfeet. The running store should have them and recommend the right ones for your feet.

If your work shoes do not have enough support, consider buy a new pair. Use the Superfeet inserts in them, too. They will help.

Your running shoes, how old are they? One main contributor to shin pain is worn out running shoes. With regular running, 4 to 6 times a week, running shoes must be replaced every 3 months or 300 miles. My runners run 35 to 50 miles a week, so it does not take long to put on 300 miles.

Warm-up. Static stretching is old school. Dynamic warm-up drills are better. Here is a link to a good warm-up routine: http://www.flotrack.org/video/136119-performance-warm-up-mdld-phase-1

After doing drills, then do light stretching, but save the bulk of your stretching for after your run.

Also after your run, do a full set of Crazy Feet, described below. If you have any localized areas of pain, when you get home, ice it for 20 minutes. You can also take a styrofoam cup, fill it half full of water, freeze it, then peel it back to expose the ice and use that to rub on the area of pain.

Running surface. Do you run mostly on dirt trials, grass, sand, asphalt? Try to stay off cement and asphalt. The best surface is grass that is short, like a good soccer field. Trails are okay and packed rock surface is okay. Sand is okay but it will burn your muscles more because each foot strike goes down and it takes more strength to get it up.

Mileage. ARe you running every day? If so, did you build up to it? If you just went out and started running 3 miles a day, you will have pain in shins and other area. Start light, one mile a day every other day, week two 2 miles a day for four days, and build up so by week 6 you have are running 3 miles a day on some, 4 and 5 on others and doing some fartlek work.

Crazy feet. Crazy feet strengths the small muscles in the ankle and lower leg, as well as stretches. They involve walking, skipping, and hopping.

1 Walk forward up on your toes, toes pointed forward for 20 meters. Then turn around, walk back 20 meters up on toes with toes pointed in. Then 20m on toes, toes out.

2 Walk forward on heels, toes straight, 20m. Walk 20m on heels, toes pointed in, then 20m on heels, toes out.

3 Skip forward on toes, toes straight 20m, skip toes in 20m, skip toes out 20m.

When you do toes in and toes out, exaggerate it so that you are really working to point them in the requisite direction.

4 Now hop in place 25 hops on toes, toes straight. Then 25 hops, on toes, toes pointed in. Then 25 hops, on toes, toes pointed out.

That's crazy feet.

Do this stuff before boot camp and you will condition your legs to it. I may be wrong, but they don't run in boots in boot camp anymore, do they? I thought they issued them New Balance?

Good luck.

[IHaveEGA843]

^^^Great info Marine!

Ill be using this and it is true about your leg muscles not being strong enough. My muscles use to knot up and at one time I thought it was a blood clot. The more I ran the less the muscles tightened up and now it doesn't do it anymore.

[MunkyVsRobot]

I did an IST today and felt pretty good running. Took a bunch of Alieve though before I went.

[MOS4429]

^^^Great info Marine!

Ill be using this and it is true about your leg muscles not being strong enough. My muscles use to knot up and at one time I thought it was a blood clot. The more I ran the less the muscles tightened up and now it doesn't do it anymore.

Thanks. Hey, I see you bought some Asics 2150s. Good shoe. Upper wears out too fast, though. There are some good sites for buying running shoes. I have my runners go to www.holabirdsports.com (http://www.holabirdsports.com) to look first because they usually have some good deals. For instance the shoe you mentioned is $57.95. That's because 2150 is last year's model, but doesn't matter, it's still a good shoe. The 2100 series has always been a good shoe with good support except I think it was 2130 or 40, wore blisters on your heel. The new one is 2160, set you back a little of 80 bucks.

I was surprised to hear that the longest run in boot camp is 3 miles. That was pretty much the standard run we did, and then once a week went 5, and a couple times longer. I don't remember what the distance of the hump over MMF was.

In cross-country, we run nothing less than 3, but easy runs are 4-6, and distance runs are 8 to 10. At camp, one of the days we will do a 28-miler. 20 miles hiking finished by an 8-mile run.

I'd recommend to any poolee who is a junior in high school, joing your school's xc team this fall. Contact the coach now. Then run distance in track in the spring. You will be so far ahead of others it will amaze you! :yes:

[MunkyVsRobot]

Asics are pretty sweet, they feel pretty good running in them. Im not sure of the actual model number but they are nice the ones I have.

[IHaveEGA843]

Yea man I love them and they've felt great on runs. I can seriously tell the difference because when I run around in my beater shoes I feel a little knee pain because the cushion in those are DONE.

Shoes do make a hell of a difference.