The Ref Stop

Chronic Shin Bone Pain

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HertsFinest

HertsFinest

Next Weeks Ref
Since the start of this season I've had pain in my shin every single game (even 6 a sides) that I've done. It can be moderate to severe and is constant. Almost a bad bruising pain (although haven't had any impact to the area)

I've attached an Image of the location and because it's on the bone and side of leg it's not a joint that can be strapped.

When i push hard and run my finger down the leg i can feel a bobbly lumpy bit on the front inner side of the shin bone half way up the shin bone but the pain radiates accross to the sides and down the leg towards the ankle during running.

Any ideas at all? I'm still reffing on it as can still sprint but it just gives me hell pain wise

Apologies for the legs on display here!
 

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The Ref Stop
Shin splints? I get this typically at the start of the season due to (usually) the ground still being hard. Compression sleeves help me. That, and 400mg of Ibuprofen 2 hours pre-KO, with another 400mg 15 mins pre-KO (at least, it nulls the pain and allows me to run during the game).

I'd be more concerned with that big red tapeworm you seem to have on your leg... :eek:
 
Sounds like shin splints. Seek advice from a sports physio as a priority mate. Sadly, if that is what it is, the main advice for clearing it is ample rest fro running for it to settle.
 
I'd say it's shin splints too. I'm with @SM on this one. Apple rest is good but I also found like the rest said supports are also good too.
 
@HertsFinest Shin splints without a doubt, get them checked and take advice. Whatever you do, do not carry on. I'm made this mistake, just ran through the pain so to speak, it resulted in a stress fracture, a air cast boot for 12 weeks and 6 months on the sidelines. I was told by a lower leg specialist that if I had carried on I would have ended up with compound fracture of my tibia. As much as us referee's hate it you may have to have a rest for a while. Good luck, if you need any advice then give me a shout, I am a bit of an expert by now!
 
100% shin splints mate, I've had the same grief for a year now, although it's gradually improving. Went away entirely before the start of the season, returned with a vengeance a couple of weeks ago.

I've tried absolutely everything, and the Ibuprofen is the best short term option. Numbs the pain and reduces the inflammation as well.

The bumpy bits and bruised to the touch are classic symptoms I'm afraid.

Noticed now they are finally improving at various times in the week there is intense itching in the same area, not sure if that's good or bad?
 
Your shins throb and ache after your daily run or just sprinting to catch the bus.

It could be shin splints. They can be caused by:

  • Irritated and swollen muscles, often from overuse
  • Stress fractures, which are tiny breaks in the lower leg bones
  • Overpronation or ''flat feet" -- when the impact of a step makes your foot's arch collapse
  • Weakness in stabilizing muscles of the hips or core
375x321_shin_splints_tibial_stress_syndrome_ref_guide.jpg


Shin splints are very common. Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt. Shin splints are also common in dancers.

7 Treatment Tips for Shin Splints
Shin splints often heal on their own. If you see a doctor, expect to get a thorough physical exam. Your doctor may want to see you run to look for problems. You may also need X-rays or bone scans to look for fractures.

  1. Rest your body. It needs time to heal.
  2. Ice your shin to ease pain and swelling. Do it for 20-30 minutes every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
  3. Take anti-inflammatory painkillers. Nonsteroidal anti-inflammatory drugs (NSAIDs), like ibuprofen, naproxen, or aspirin, will help with pain and swelling. These drugs can have side effects, though, like a greater chance of bleeding and ulcers. They should be used only occasionally unless your doctor says otherwise.
  4. Use orthotics for your shoes. Shoe inserts -- which can be custom-made or bought off the shelf -- may help with arches that collapse or flatten when you stand up.
  5. Do range-of-motion exercises, if your doctor recommends them.
  6. Use a neoprene sleeve to support and warm your leg.
  7. Go to physical therapy to identify and treat issues in your legs or running mechanics that may be causing shin splints. A therapist can also help ease the pain and guide your return to sport..
Rare cases need surgery, such as if you have a severe stress fracture that caused your shin splints.

4 Signs Your Shin Splints Have Healed
Your shin splints are fully healed when:

  1. Your injured leg is as flexible as your other leg.
  2. Your injured leg feels as strong as your other leg.
  3. You can jog, sprint, and jump without pain.
  4. Your X-rays are normal or show any stress fractureshave healed.
 
Thank you all. Great response :)

I've found ibuprofen has worked the best and almost removes all pain during a match but I've dropped Saturdays for the next few weeks and will see how it goes.


This is why this forum is the best
 
Glad there is improvement.

Take care with masking it with ibuprofen - could end up causing problems for yourself further down the line.
 
HertsFinest said:
Thank you all. Great response :)

I've found ibuprofen has worked the best and almost removes all pain during a match but I've dropped Saturdays for the next few weeks and will see how it goes.


This is why this forum is the best
Click to expand...

While you are resting, I would arrange to see either a Podiatrist or running expert. You may have a pro or anti-nation running style (feet not properly align). I suffer with this and knee problems. Got some specialist insoles made - issues disappeared. My insoles were made 20 years ago in USA, but they are more available now.

While you are taking the rest, go and watch other referees for experience. You will learn from them.

Or even mentor newer referees. As with other threads on the site, there are countless new referees not being assisted so use your downtime wisely.
 
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Yes great point about the running style, I also did this and had a gait analysis done. Turns out I over pronate and run like a right lemon.
 
+1 for the gait analysis.

I suffered terrible calf/Achilles pain especially in the morning after exercise and found that I had the wrong Running shoes. I do run a lot, so I was making it worse every time I went out, but proper running shoes allowed me to cure myself within a few weeks.

Remember also that football boots aren't the best for shock absorption, so on hard ground you really need some sorbothane inners until the ground softens up. All of this would help to at least alleviate the discomfort when refereeing.
 
I know its a bit late but this IS shin splints, I suffered last year and year prior when I played ... fortunately my friend is a physio

she recommened an exercise that can be done whilst washing up, brushin your teeth, waiting for the bus, filling up with fuel ....

basically, stand on the spot, legs together and go from flat footed and then raise up onto your tippy toes and back down again ... do this slowly and as many times as you can.

it builds the muscle around the shins whilst 'stretching' and strengthening the shin bones. worked wonders for me

mix that along with R.I.C.E and you'll be great (remember with ice ... 10 minutes on, 10 minutes off) I was off for a few weeks
 
I have a feeling I'm suffering from the same issue. 1st 10 minutes of a game my left lower leg is in agony, but settles down after that.

I've brought the neo-prene sleeve for match days, and will try the other exercises. Any other tips?
 
Nottsman said:
I have a feeling I'm suffering from the same issue. 1st 10 minutes of a game my left lower leg is in agony, but settles down after that.

I've brought the neo-prene sleeve for match days, and will try the other exercises. Any other tips?
Click to expand...

I was talking to an interesting customer at work earlier in the week about my shins. My place of work is literally a few hundred yards from a PL stadium and we gave a few of the staff and players who are customers.

This guy is the main physio. I picked his brain and he suggested starting with a specific type of off the peg orthotics for a couple of reasons.

The arch support, the shock absorption (which he said was 70% of the issue - regardless of how the foot lands it's the shock that does the damage and causes the pain in the long term, although the gait also has a huge part to play), and correcting inner foot roll.

He also suggested the exercises as listed above, but they will take much longer to take effect.

Anyway, I ordered 3 pairs from eBay (£5.00 each) and am armed ready for this weekend.

He claimed I would see a rapid improvement. I do hope he's right....

Will keep you posted.
 
RegalRef said:
I was talking to an interesting customer at work earlier in the week about my shins. My place of work is literally a few hundred yards from a PL stadium and we gave a few of the staff and players who are customers.

This guy is the main physio. I picked his brain and he suggested starting with a specific type of off the peg orthotics for a couple of reasons.

The arch support, the shock absorption (which he said was 70% of the issue - regardless of how the foot lands it's the shock that does the damage and causes the pain in the long term, although the gait also has a huge part to play), and correcting inner foot roll.

He also suggested the exercises as listed above, but they will take much longer to take effect.

Anyway, I ordered 3 pairs from eBay (£5.00 each) and am armed ready for this weekend.

He claimed I would see a rapid improvement. I do hope he's right....

Will keep you posted.
Click to expand...
I'd be interested in this as inner foot roll might be the cause of my calf issues
 
Well game completed, and I did notice a huge improvement.

Not pain free, but given just how severe the pain had gotten, a massive improvement. I couldn't run at all a week ago. I suspect the remaining pain is more damage already done than

They were comfortable and fitted into my boots really well. The shock absorption was great and made them much easier to work with.

Only two negatives were they did take a fair degree of height inside my boots so at first felt like my feet were about to slip out, and the arches of my foot are a little sore due to resistance against them, but I guess that will ease with time as the skin thickens and my foot bones start starts to reposition in the longer term.

Overall feeling very positive I may have finally cracked it. No doubt I have some work to do and it will take some time for the previous inflammation to settle, but a good feeling at the moment after much bad energy.

These may just save my season.
 
Brian Hamilton said:
I'd be interested in this as inner foot roll might be the cause of my calf issues
Click to expand...

Based on the purchase of these insoles I've also invented my own test on this @Brian Hamilton .

Put your foot on the ground, slowly move your knee forwards (as if taking a step in slow-motion) and watch the inside of the ankle to see if it move inwards.

Now do the same again, but this time prop something underneath the arch of the foot. Socks, padding, even the big toe of your other foot.

Compare the two.

If it's the same as me you may be surprised....
 
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