shin splints

Anybody else ever suffer shin splints after doing longish distances?

Yesterday after scoring a distance PB at Primbee (Lake Illawarra), where you easily do nautical miles on single tack, I suffered a terrible evening of shin splint pain. It's not the first time but only ever occurs after sailing Primbee.

I'm not the youngest sailor out there, and don't get out all that often, but I do consider myself reasonably fit for my age (gym and cycle 5 days a week).

If anybody else has come across the same problem, would they care to share any comments on preventative and post sailing advice to avoid the pain.

Maybe see a physio to get exercises to strengthen your shin (not sure of the technical name) muscle.

Definitely not overfinned - we were on 60cm wide iSonics with 20cm Delta fins. The water was amazingly smooth (even Sandy Point smooth right in close next to the weed bank)

Dave, does it feel like it in the bones or muscle?

Hmmm, I was getting sore calves yesterday too when we were in those "just planing" lulls. I wonder if we were underfinned and trying to keep the board flat and not digging in the windward rail?

Assuming your diagnosis of "Shin Splints" (MTSS=Medial Tibia Stress Syndrome) is correct, a highly recommended exercise is a soleus muscle stretch.

Place the top part (1/3) of your foot on a telephone book (or raised surface around 40-50mm) and move your knee forward while keeping your heel on the ground so that you stretch the lower calf muscle that connects to the achilles tendon (ie. the soleus).

Hold for 30-60 seconds and repeat 3-5 times.

Do this a few times a day.

Worked for me, even though my MTSS was caused by too much running (it's a very common runners overuse injury).

Cheers

Also - strap legs. I used to get shin splints when I played footy... wore 2 pairs of tight socks and the issue soon disappeared.

i used to get really sore shins, front leg, i think its sailing underpowered, bringing that front foot into play, heel pushing through rail, toes curling up, its def not an issue exclusive to delta fins, also i think all front leg problems, eg sore shin, foot falling out of strap can usually be fixed by re blancing boom hieght, harness line postition and length, i think thats the root of the problem, being unbalanced from the harness lines bringing front foot into play too much, I used to think it was just because front strap was too big, but no, my front strap is still loosish, and i dont get that pain anymore, again i think its from sailing underpowered or un balanced,,,, you guys had a great session the other day, well done men, great speed and distances, well done on the pbs, ha, and all that with a sore shin, nice one, c ya soon

This is not "shin splints" which is a condition that is often mistaken for any anterior (front) lower leg pain. True shin splints are micro fractures of the Tibia (main shin bone) often caused by repetitive impact - running & jumping. What you are describing is known as compartment syndrome of the Tibalis Anterior (muscle sitting laterally next to the "shin" bone) where the muscle compartment gets inflamed as a result of overuse - typically repetitive eccentric loading where the muscle has to contract as it lengthens under big loads. You can ice this in the acute phase (first 24 hours) and apply compression but never massage, heat or continue to use it.

Any sailing set-up/condition where you find yourself having to pull your toes up off the board in the straps (known as dorsi-flexion) constantly/repetitively will this. Not sure how to prevent it but you must allow the muscle to recover. Once the muscle starts to become less painful to use/touch you can start do some simple stretches (look up tibialis anterior, gastrocnemius, and soleus stretches) to relieve the tension but prevention is best - work out why you are getting this. Anti-inflammatories (Ibuprofen) will help in the acute phase.