Major Shin-bang issues

[SteezMaster68]

I suffer with some super bad shin bang issues that get to the point of unbearable pain where I cannot even walk. Doctor has told me I have to take it easy due to the high chance of my shin bang turning into stress fractures. This happens to me every year and always cuts my season short. I have tried literally everything. I got some full tilts- didn’t work. Went to a boot fitter and got shims and a foot bed - didn’t work. Got booster straps- didn’t work. I even tried various exercises and stretches- didn’t work. I’ve also tried things like different socks and wearing double socks- didn’t work. Yes I put my boots on correctly and yes I have tried different boots. Literally nothing works. I think it has to do with how I’m built - 6ft, 140lb, long skinny legs. I have no idea what else to even try. Let me know some things you guys have done or know can help severe shin bang like this.

 

[saucelars]

Maybe not an immediate fix, but in the off season you should do some strength and conditioning of your calves and the muscle used to pull your toes up (idk the name but it’s on the outside of your shinbone) or just all lower leg muscles. Personally i get brutal shinbang, bad enough that i haven’t been able to ski for a day or so but i find that if i use a foam roller to roll out all my lower leg muscles after a day of skiing, no matter how bad the shin bang is from that day i usually roll it out enough to be able to ski the next day. But long term in your situation i’d 100% say strength and conditioning of your lower leg muscles

 

[edai]

Nordica Ace of Spades boot from a few years ago went extra high up the leg, was really good for tall skiers because it shifts that shin pressure up to closer by the knee vs. right in the lower shin where it fucking hurts. Also not sure what you mean by shims but I had my boot fitter glue stiff 1/2cm foam pads to the front of my full tilt liner at the shin, which filled in some space and helped me a bit.

 

[KCoCM]

people have said that filler b/w shin and liner help ( foam something) and people also say that the patriot tru strap 2.0 helps b/c it has the liner strap that’s intended to keep the liner on your shin not allowing it to separate

 

[eheath]

Don't land backseat, ski with pressure on your shins, you're probably trying to overcompensate for your shins as well which probably makes it even worse.

 

[SteezMaster68]

Nordica Ace of Spades boot from a few years ago went extra high up the leg, was really good for tall skiers because it shifts that shin pressure up to closer by the knee vs. right in the lower shin where it fucking hurts. Also not sure what you mean by shims but I had my boot fitter glue stiff 1/2cm foam pads to the front of my full tilt liner at the shin, which filled in some space and helped me a bit.

My boot fitter did that and also put shin in the back. Just a little piece to help take up more space. I really think my issues is because of how long my leg is. I feel so much pressure on my lower shin and I can never flex right. I might look into those boots

 

[BradFiAusNzCoCa]

Did you see Eric pollards latest story with his boot at evo? He put in some plastic and another strap to raise the height of the cuff on his shins

 

[ericforman]

If you ski properly (like a racer and not like the bunch), don’t butter, and don’t land backseat you should not get shin bang. Maybe try that for a while and see if it goes away

 

[SteezMaster68]

Don't land backseat, ski with pressure on your shins, you're probably trying to overcompensate for your shins as well which probably makes it even worse.

Your right I do overcompensate and end up skiing back seat which makes them even worse. But I cant flex boots right and whenever I try and keep pressure on my shins it’s always uncomfortable/painful and feels like all the pressure is in one point

 

[eheath]

people have said that filler b/w shin and liner help ( foam something) and people also say that the patriot tru strap 2.0 helps b/c it has the liner strap that’s intended to keep the liner on your shin not allowing it to separate

My boot fitter did that and also put shin in the back. Just a little piece to help take up more space. I really think my issues is because of how long my leg is. I feel so much pressure on my lower shin and I can never flex right. I might look into those boots

Did you see Eric pollards latest story with his boot at evo? He put in some plastic and another strap to raise the height of the cuff on his shins

I feel like this needs to be said, shin bang doesn't come from physical contact with your shin, its from leaning back and your shin muscles being strained. Not the most scientific description, but putting a pad on your shin or trying random boots with different cuff heights isn't going to eliminate shinbang.

 

[SteezMaster68]

Maybe not an immediate fix, but in the off season you should do some strength and conditioning of your calves and the muscle used to pull your toes up (idk the name but it’s on the outside of your shinbone) or just all lower leg muscles. Personally i get brutal shinbang, bad enough that i haven’t been able to ski for a day or so but i find that if i use a foam roller to roll out all my lower leg muscles after a day of skiing, no matter how bad the shin bang is from that day i usually roll it out enough to be able to ski the next day. But long term in your situation i’d 100% say strength and conditioning of your lower leg muscles

I have actually tried strength and conditioning for my lower leg. The doctor I went to gave me a set of exercises. I tried and didn’t get any success but I also wasn't super committed to it

 

[eheath]

Your right I do overcompensate and end up skiing back seat which makes them even worse. But I cant flex boots right and whenever I try and keep pressure on my shins it’s always uncomfortable/painful and feels like all the pressure is in one point

You should take a break until you can put pressure againsts your shins, this issue will never go away if you don't ski with pressure on your shins.

 

[BradFiAusNzCoCa]

You can still bruise the shin from impact. Shin bang is from muscle pulling from the bone, just like shin splints in track and field. But there is also the cuff slamming into the shin. I’ve gotten that at times before I had booster straps and I wasn’t skiing back seat. I mentioned cuff height because he mentioned it

I feel like this needs to be said, shin bang doesn't come from physical contact with your shin, its from leaning back and your shin muscles being strained. Not the most scientific description, but putting a pad on your shin or trying random boots with different cuff heights isn't going to eliminate shinbang.

 

[eheath]

You can still bruise the shin from impact. Shin bang is from muscle pulling from the bone, just like shin splints in track and field. But there is also the cuff slamming into the shin. I’ve gotten that at times before I had booster straps and I wasn’t skiing back seat. I mentioned cuff height because he mentioned it

You "can" bruise your shin, but thats not shin bang...

 

[SteezMaster68]

I feel like this needs to be said, shin bang doesn't come from physical contact with your shin, its from leaning back and your shin muscles being strained. Not the most scientific description, but putting a pad on your shin or trying random boots with different cuff heights isn't going to eliminate shinbang.

Well the doctor told me he didn’t think my issues where with the muscle but with the bone. I had x rays and they showed significant stress on the bone and stress fractures starting to develop. But I’m not sure it could be a combination of both muscle and bone

 

[eheath]

Well the doctor told me he didn’t think my issues where with the muscle but with the bone. I had x rays and they showed significant stress on the bone and stress fractures starting to develop. But I’m not sure it could be a combination of both muscle and bone

Probably from your overcompensation/a different issue. Shin bang is muscle pain, not bone pain.

 

[BradFiAusNzCoCa]

Okay, well if we’re splitting hairs here then yeah, you’re technically correct

You "can" bruise your shin, but thats not shin bang...

 

[SteezMaster68]

Probably from your overcompensation/a different issue. Shin bang is muscle pain, not bone pain.

Then I guess it’s not shin-bang since it’s a bone pain. Not sure what it would be then? Doc classified it as shin splints

 

[eheath]

Then I guess it’s not shin-bang since it’s a bone pain. Not sure what it would be then? Doc classified it as shin splints

Yeah, either way it still sucks and I'm not sure if there is much of a remedy other than no skiing

 

[Dustin.]

Don't land backseat, ski with pressure on your shins, you're probably trying to overcompensate for your shins as well which probably makes it even worse.

This. It could be your boots as well, but it's definitely your skiing. Land switch for a while until you are healed up and get out of the chair.

 

[BradFiAusNzCoCa]

Shin splints are a bone pain because it’s where the muscle connects to the bone. The muscle is literally tearing away from the bone. I used to train under an Olympian pole vaulter who got silver in Sydney Olympics. We discussed it a lot. Don’t let people tell you it’s “bone vs muscle”. It’s where they connect and it’s due to overuse. Like a previous poster Said, strengthen your Tibalis anterior. It’s the muscle that flexes and stabilizes your shin in regards to your foot.

Skiing correctly will help too.

Then I guess it’s not shin-bang since it’s a bone pain. Not sure what it would be then? Doc classified it as shin splints

 

[andrewdooks]

Don't land backseat, ski with pressure on your shins, you're probably trying to overcompensate for your shins as well which probably makes it even worse.

This, all of my shinbang issues came from poor fitting boots and skiing backseat, got smaller boots and cleaned up my form, made all the difference.