Question
Hello. I run generally 1.5 miles twice a week, jump rope for 12 minutes per day, and I participate in Muay Thai, which is quite taxing on the lower extremities. Usually after my jump rope sessions there is a lingering pain, but doing it on the same day as running usually causes a lot of pain that takes an average of 4-5 days to completely subside. I was wondering if there was a cheap way to fix this problem. I have high arches and don't have the correct arch support and don't usually stretch adequately before I train. Could that be the problem? Thank you.

Answer
This Chicago & Elmhurst Podiatrist says.....

The problem is you are over training. Your calves are probably tight from the running,rope jumping and Muy Thai. Tight calves can produce shin splints. Also running uphill or downhill may produce shin splints.
I have trained in martial arts,including Muy Thai,Shidokan Karate and Tae Kwon for over 20 years. I ALWAYS stretch for 15-20 minutes before the workout-and if I feel tight, I repeat the stretches for about 10 minutes after the workout. Start stretching your calves and jump rope three days out of the week-not the days you run. That's still five days of exercise out of seven-and we are not counting the Muy Thai. Maybe run on the day you do  Muy Thai and try to rest at least 2 consecutive days.
Do the martial arts stretches for your anterior tibial muscles by crossing your leg over the other and pulling your foot downwards-until you feel a gentle stretch in the area of your shin splints. Stretch your calves with your knees locked and try to isolate the calves-one at a time.
Try icing aggressively the shin splints and also try wrapping the lower leg-Take also max doses of an anti-inflammatory like Advil or Alleve for about a week. You just may need to stop for one to three weeks to let it quiet down. I have done so reluctantly more than once!
Skip the arch supports(orthotics)-because without the right biomechanical evaluation-you may increase the problem. Also most custom orthotics not made by a Podiatrist don't work.
If these suggestions don't work within 2 weeks then seek the aid of  Podiatrists who are Board Certified in Orthopedics or have lots of experience with athletes or Sports Medicine.
Physical therapy consisting of ultrasound and stretching and sometimes cross-friction massage may help-but that's between you and your Podiatrist.

Hope this helps!
Good Luck My Friend!

Dr George Tsatsos & Svetlana Zats
Podiatrist Chicago 60618 & Elmhurst 60126 Podiatrists
Board Certified in Foot and Ankle Surgery & Orthopedics
New South Loop Location-Chicago 60661
AnkleNFoot.com
Runnersdoc.com
BabyFootDoc.com

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