w********r
发帖数: 138 | 1 Banish Shin Splints Forever With One Magical Exercise.
http://www.gizmodo.com.au/2012/04/banish-shin-splints-forever-w
I also read someone post on their facebook:
Had shin splints real bad last Fall, and my chiro gave very similar advice.
I walk on my heels for 100 feet or so, then walk back on my ties. Couple
sets. Hurt at first, but the pain went away quickly. One week later, I PR'd
a half without pain.
When I started running, I had shin splints... a runner friend recommended I
walk on my heel... 阅读全帖 |
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g*2
发帖数: 658 | 2 uptodate说如果是局部有明显压痛的，stress fracture可能性大，如果是广泛的，
shin splints可能性大。 分清两者，是因为治疗不同。如果是stress fracture，就必
须停跑，可以游泳，其自行车等。 如果是shin splints， 那就不用停跑，但必须减少
跑步的量
Medial tibial stress syndrome (shin splints) and tibial stress fractures —
Clinicians confronted by runners with shin pain must distinguish between
stress fractures of the tibia and medial tibial stress syndrome (MTSS),
often referred to as “shin splints.” Although the history may be similar,
a focal, palpable area of tenderness is present in mo... 阅读全帖 |
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p***r
发帖数: 4859 | 3 ☆─────────────────────────────────────☆
NLB10 (NLB10) 于 (Thu Nov 26 16:26:00 2009, 美东) 提到:
最近看了一些关于shin splint 的文章，有几篇提到诱因之一就是“landing on the
balls of your feet while running",还有一个挺好的video里面特别提醒“Do not
only land on your balls incase calf injury".
我现在应该就是这个症状，用前脚掌着地时左小腿下部疼痛，但是如果用脚跟着地，减
小步幅，就可以减轻疼痛。我刚跑了几次就痛了，也怪我自己一上来就跑了太远，现在
已经坚持2周不跑了，今天出去跑了2圈，还是疼，走路没事就是跑的时候疼，不知道该
咋办。哪位能给些建议？
☆─────────────────────────────────────☆
whxhm1 (whxhm) 于 (Thu Nov 26 17:10:33 2009, 美东) 提到:
I very much doubt th... 阅读全帖 |
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w********r
发帖数: 138 | 4 more excises, which are similar, I walked on heels for couple of times
before runs and the pain disappeared in less than 1 week.
- Had shin splints real bad last Fall, and my chiro gave very similar advice
. I walk on my heels for 100 feet or so, then walk back on my ties. Couple
sets. Hurt at first, but the pain went away quickly. One week later, I PR'd
a half without pain.
- When I started running, I had shin splints... a runner friend recommended
I walk on my heels before every run. They went... 阅读全帖 |
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b****i
发帖数: 11322 | 5 什么样的splint？我戴splint是保持neutral position，不会拉伸小腿的，最明显是早
上刚起来那几步，戴就真的不会疼
★ 发自iPhone App: ChineseWeb 8.7 |
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w****1
发帖数: 4931 | 6 not all shin splints are the same. my shin is completely fine walking up
hills or up the stairs. it only hurts from
going downhill or down stairs. the worst kind of shin splints comes with "
echoing" pain, that is when the
injured leg bears weight and then relaxes, the pain stays for the next few
seconds. Now my "echo" is mostly
gone, which indicates that my shin is recovering.
recovery |
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w****1
发帖数: 4931 | 7 It's muscle and tendon I think, definitely not the bone. But eventually, if
one keeps pushing through the pain
and the muscles fail, then stress fracture could be the result. I have not
seen this "echoing pain" described
anywhere, but since I'm so familiar with shin splints through personal
experience, I can even categorize the
different levels of shin splints from 1 to 10. I would say currently the
seriousness of my injury is about 5,
down from 7 or 8 last weekend.:) |
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w****1
发帖数: 4931 | 8 one can run through minor shin splints and recover in about two weeks. the "
echoing pain" is where I now
draw the line. If the pain only occurs the moment your foot strikes the
ground, then the shin splints isn't so
serious. If the pain stays around (and is more pronounced) after your foot
is lifted off the ground, that is
saying, stopping running immediately, and take the next couple days off.
shin |
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t*******f
发帖数: 2634 | 9 I had shin splints many years ago from playing badminton.
I did not stop and it got worse and worse (repeated injury)
until it became so bad that I almost could not walk.
Then my doctor said this, If you do not stop now, you will
never be able to go back on court again for the rest of your
life. So I took it seriously, and stopped all sports activities
I used to do: running, weight-lifting, badminton,... Instead,
I picked up swimming again and learned archery. It took me three
months to recover ... 阅读全帖 |
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l*****s
发帖数: 134 | 10 半新人了 2009年报过5K 当时练习过两个月 主要在学校gym室内跑道上和公园的trail
后来学习忙 就荒废了 当年没有过shin splints的问题 主要是右腿膝关节内侧有点不
舒服 停止跑步以后就全好了
今年一个月前重拾跑步 全部在跑步机上跑（暂时没有找到户外合适的trail） 断断续
续的一周2-3次 从一开始的5.0mph 10分钟 到现在的5.3mph 30分钟 一开始没有太
serious就是想恢复恢复 健身为主 大概两周前左小腿内侧有点不舒服 跑完了之后 没
太在意 继续一周3次
因为一直没有好 就开始注意起来了 通过自己调节落地的方式 发现如果用左脚的外角
掌落地的话 跑的时候是不疼的 但是跑完后还是有点感觉 不严重 这两次试着脚掌中间
落地 也还行 脚掌内侧用力的话 就疼的跑不了了
还有就是跑步机上 左脚落地的时候 经常能听见鞋子和跑步机胶带摩擦的声音 是
overpronation的原因吗？ 现在穿的是Mizuno X10 考虑再卖一双跑鞋 有什么可以推荐
的呢？
一开始不确定是shin splints 看了版面的精华区 发现了确实沿着小腿内侧的骨头按下
去 ... 阅读全帖 |
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d******0
发帖数: 22800 | 12 我认识的一个同事说是shin splints，我就google来看看。。原来，这个Shin Splints
还是不多见的啊。 |
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z*x
发帖数: 895 | 13 ask the side effects of doing splint. |
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z*x
发帖数: 895 | 14 ask the side effects of splint |
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z*x
发帖数: 895 | 15 ask advice for splint treatment. |
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w*****m
发帖数: 20421 | 16 一直以为是FOOT BALL有问题，走路脚疼，昨天发现小腿正面骨头附近按下去也很疼
而且是早上起床下地走几步的时候，脚最疼，走一会就不怎么疼，应该是典型的
SHIN SPLINTS了，买了球踩了两天，没啥好转，还能做点什么 |
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h*******t
发帖数: 2679 | 17 一哥现在每天跑多少？都跑出shin splint来了？ |
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b****i
发帖数: 11322 | 18 睡觉的时候绑night splint
★ 发自iPhone App: ChineseWeb 8.7 |
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w*****m
发帖数: 20421 | 19 一直以为是FOOT BALL有问题，走路脚疼，昨天发现小腿正面骨头附近按下去也很疼
而且是早上起床下地走几步的时候，脚最疼，走一会就不怎么疼，应该是典型的
SHIN SPLINTS了，买了球踩了两天，没啥好转，还能做点什么 |
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h*******t
发帖数: 2679 | 20 一哥现在每天跑多少？都跑出shin splint来了？ |
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b****i
发帖数: 11322 | 21 睡觉的时候绑night splint
★ 发自iPhone App: ChineseWeb 8.7 |
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w****1
发帖数: 4931 | 22 Neither. What you have to do is to adjust your running form. Avoid landing
heavily on your heels. I believe shin splints is completely avoidable. |
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d*g
发帖数: 16592 | 23 小腿内侧面么？我从前shin splints是小腿的外侧面。
当时以为自己是低足弓，买了stablity的跑鞋，加上跑hill run，就得了。
我和你情况差不多，不是非常严重，跑开就好了，我是run through的，一直还跑了两
个半马，不过都是龟速完成。第一个半马跑完后很老实，歇了好多天，然后easy run了
两次才慢慢又开始正式跑。没有问题。第二次半马后，休息一周后跑一个5K race，开
始就是想随便跑跑，后来跑着跑着，serious起来，希望能PR，然后最后半个mile时候
前所未有地疼，根本不能跑，走都很疼。所以你如果能跑，只有watch out，我觉得没
有问题，但是不要跑那些比较demanding的drill，什么hill啊，变速啊，不要硬地，控
制millage和跑的速度，应该没有问题。 |
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w****1
发帖数: 4931 | 24 at the beginning of this week I got the worst shin splints this year. my
shin was tender to the touch when I
wake up in the morning. The cause? Heel strike, asics 2130. When I run in my
five fingers, my shin has no
problem at all. But when I go in asics 2130, even if I go as slow as 9 min
mile, I can feel something wrong in
my shin. So I took out my ancient mizuno wave precision from my closet, a
pair of shoes that I haven't worn in
a year. Had a 5-mile run in the gym in my hotel this morning. S |
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b***i
发帖数: 10018 | 25 i also want to try Mizuno Wave Precision Asics speedstar and Nike Free 5.0
V4. Although my intention is to cure my ITBS, not shin splints.
my |
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N***0
发帖数: 303 | 26 最近看了一些关于shin splint 的文章，有几篇提到诱因之一就是“landing on the
balls of your feet while running",还有一个挺好的video里面特别提醒“Do not
only land on your balls incase calf injury".
我现在应该就是这个症状，用前脚掌着地时左小腿下部疼痛，但是如果用脚跟着地，减
小步幅，就可以减轻疼痛。我刚跑了几次就痛了，也怪我自己一上来就跑了太远，现在
已经坚持2周不跑了，今天出去跑了2圈，还是疼，走路没事就是跑的时候疼，不知道该
咋办。哪位能给些建议？ |
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w****1
发帖数: 4931 | 27 I very much doubt this claim. Shin splints isn't a calf injury. A strong
calf muscle protects the shin. If you land on your heels, your calfs barely
do any work at all, and the shin will be extremely vulnerable, especially
when you run downhill. |
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w****1
发帖数: 4931 | 28 My feeling is that if you already have shin splints ball landing can make it
worse. But I believe that in general if
your muscles are properly strengthened ball landing still reduces the risk
of injuries. |
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w****1
发帖数: 4931 | 29 doctor is not necessary. the only reason I got injured is because I didn't
want to lower the intensity of my
workouts when the shin splints showed up. when I rest, I get better, it's
easy.:) |
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i*********5
发帖数: 19210 | 30 "echoing" pain! holy crap! where can i find a thorough definition of "shin
splints"? Is the pain from muscle or tendon or bone? |
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i*********5
发帖数: 19210 | 31 Man, you are a tough bastard! I just wish I'll never have to know what shin
splints are.
if |
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w****1
发帖数: 4931 | 32 When my shin splints was serious, it hurt just standing on one foot.
Did another one run stationary bike tonight, for 22 miles, followed by one hour walking at 15%, for over 2770 ft elevation gain. I even got a blister from walking because my socks were soaked - something to watch out for in an ultra - never let sweat get into your socks. |
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u******a
发帖数: 7843 | 33 最近跑跳比较多，也有了shin splints，平时没事，只是按压的时候比较疼。怎么处理
呢？ |
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t*******f
发帖数: 2634 | 34 I once got it about 15 year ago. My physician asked me
to rest - not running till recover. It was even quite
difficult for me to walk at that time.
So I picked a 'stationary' sport - archery. For about
two months, I got the 3rd position in my school's
archery tournament - the 1st one was an Olympic qualifier.
I was eliminated by him during the semi-final, but won
the 3rd place.
After a full shin splints recovery in two months, I never
got it again. |
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m***g
发帖数: 1633 | 35 我前一段还是看你的帖子才发现自己原来是内侧shin splint，谢谢mm！我也新手说两
句。
我的原因，是以小于10mpw的底子不知死活的去参加周末奔牛。结果虽然只跑别人一半
的距离还是给伤着了。只好日日歇着，羽毛球，瑜伽之类的玩玩。慢慢儿养了两周吧。
然后上周末跑了个超龟速6麦，觉得还好。当时跑的时候很注意的一点是前脚掌着地，
这点在慢的时候其实挺难坚持的。居然完全不痛。要知道6麦对我来说已经蛮多了。
今天没带鞋，兴起就赤脚上了跑步机，感觉正high，可惜才1麦就被工作人员撵下来了
。。。
话说这不能赤脚跑跑步机是什么规矩阿？又不是说有什么杠铃哑铃啥的会砸脚。有没有
什么好的work around呢？ |
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l***h
发帖数: 9308 | 36 尽管按照10%原则增加里程，毕竟对我来说到30迈以上还是有点高，开始感觉到轻微
Shin Splints（胫前疼痛/胫骨疲劳性骨膜炎)，不是很严重，属于可以run through那
种。手指按压小腿骨内侧中下段，有轻微痛感和明显压坑。
从一周前到昨天上午，一直有这个症状。昨天傍晚游泳，主要是练习打腿，大概45分钟
到1小时左右。今天早晨起来，症状完全消失，整个胫骨表面木有痛感，表面硬硬的，
不像以前浮肿一按一个坑。
不知道游泳打腿对此影响，是个案还是有普遍性。 |
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t*******f
发帖数: 2634 | 37 I had bad Shin Splints long time ago. Doctor told me to rest,
and I did. It took roughly 3 months to recover completely. Never
came back after so many years.
If your is not bad, maybe a couple of weeks of rest will be
fine. Good luck. |
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l***h
发帖数: 9308 | 38 版医指点的很到位，记住关键词：局部压痛
周五继续打腿，周六11迈，现在没有任何shin splints症状了。
—
,
stress |
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d******0
发帖数: 22800 | 39 补钙要和蛋白和VD一起吃。吃蛋白也要多吃fiber，反正很多东西都要平衡，不然营养
吃了也吸收不掉。嗨。希望我永远不需要知道啥是shin splint。。 |
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R*****s
发帖数: 41236 | 40 暂时不能看视频, 严重的shin splint 会造成stress fracture, 就是骨裂...
roller 不解决所有问题, 疼得厉害就歇歇吧.. |
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s****r
发帖数: 86 | 41 我Shin Splints持续了三个多月。每次跑后都疼，平时走路也疼，但真跑两三迈后就几
乎感觉不到了。当时带伤跑过一次半马，跑以前很担心，真跑起来没啥影响。曾经狠心
一周多不跑步，想让它好完全，但开跑后很快又开始疼。折腾了好久，怎么都治不好，
但三个月后莫名其妙自己就好了。 |
|
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w****z
发帖数: 288 | 43 最近踢球后两脚shin的位置是不是有点小酸痛。平时踢球踢的不激烈，自己也会带shin
guard。看了医生他说这是shin splint,很常见。说是踢比较硬的turf造成的（这个说
得对，大部分时间我都在turf上踢）。医生教了一招每天用ice cube在shin上或几分钟。
不知道板上的大牛有没有试过这种情况，有没有什么好办法？ |
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w******e
发帖数: 1187 | 44 一端是2'F RNA，另一端是DNA，splint template是DNA，这样DNA ligase会
work吗？呵呵 |
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g*2
发帖数: 658 | 45 我也感觉像pre-stress fracture
诊断的话看看这个：
Diagnosis of a tibial or fibular stress fracture is suggested by such a
history in a patient with risk factors and the following clinical findings:
Pain localizes to one specific area
Local swelling and discrete bone tenderness are present
Pain increases with the impact from running or jumping
An inability to hop on the symptomatic leg for 10 repetitions (positive hop
test) without excessive pain is also suggestive of the diagnosis. In this
setting,... 阅读全帖 |
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w****1
发帖数: 4931 | 47 This fall has been a roller coaster for me running wise. After my DNF at the
24 hour around the lake race at the end of July, I started to rebuild.
from August 2nd:
week 1 - 47 miles, mostly untimed very easy runs
week 2 - 71 miles, built up mileage with a lot of easy runs and doubles
week 3 - 70 miles
week 4 - 74 miles, gaining speed through two VO2max sessions, 20 mi LR
week 5 - 74 miles, with hard 18 mi pace run
week 6 - 59 miles. first sign of overtraining - right AT injury, recovered
quickl... 阅读全帖 |
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o*******r
发帖数: 4921 | 48 估计也就菊莲值得试试我的法子，不知道胖哥是不是值得试试。
我买了个这个night splint，只要20多刀:
BIRD & CRONIN PLANTAR FASCITIS SPLINT
http://www.amazon.com/CRONIN-PLANTAR-FASCITIS-SPLINT-MEDIUM/dp/
我的理论：
AT,ATB,PF其实都有同一个问题：achilles tendon在stretch position(勾脚的位置)的
时候很舒服，但是如果把脚放松了太久(在AT收缩的位置睡觉)，一回到stretch
position,就把AT又撕裂了。所以办法是，让AT一直保持在stretch position.
所以night splint是可以帮助恢复AT和ATB的。
就我的ATB来说，以前每天早上起来的时候，都有一辈子再也不跑步的念头，前段时间
发展到了要4～5迈才能warmup的地步。现在早上起来基本没痛了，只要warmup 0.5~
1mile就基本活动开了。
不过穿着night splint睡觉很不舒服。你们如果想试试的话，建议买再贵点的。我这款
很不爽。
另外我自... 阅读全帖 |
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l***h
发帖数: 9308 | 49 我记得以前给过一个术语链接在某个置项贴里面，可能归档了吧，再贴一下，新人不懂
的可以参考一下
http://www.runnersworld.com/community/forums/runner-communities
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here
with impunity; you probably think we're all speaking some strange language.
To follow along here, ... 阅读全帖 |
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W***i
发帖数: 833 | 50 算了，我还是再贴一遍，
Your friendly beginning runner's guide to .... runner's jargon.
You'll notice we don't have a FAQ here -- that's because we want you to ask
your questions, join in, become part of the community! That said, I am sure
new runners get overwhelmed by phrases we throw around all the time here wit
h impunity; you probably think we're all speaking some strange language. To
follow along here, it's really helpful just to know some general stuff and w
hat terms mean. So in the interest of hel... 阅读全帖 |
|
