Tips to prevent shinbang

Ahmets_Brother

Ahmets_Brother

Active member
i usually get pretty bad shinbang. i skied for 4 days in a row this season and started to get shinbang by the last day. i have good boots (spks) and they fit correctly. im just wondering if anyone has any good techniques to prevent it from happening? like exercises to maybe get the muscle to cushion the bone or anything else.
 
if you stand on a curb or anythin on your toes and go up and down it builds you calf muscles pretty good, stairs with a railing to hold on to for balance are ideal. you just kinda bounce up and down. cept not actually bouncing... hopefully that makes a lil sense.
 
Do that, and get booster straps...i know the spk's have a super wide power strap, but booster's are the way to go for sure. or try padding the sides of the tongue a little bit too...like on either side of your shin bone to help distribute pressure more evenly.
 
ya make sure that ur shins are always putting pressure on the front of ur boots. shit bang is tiny fractures in the shin bone, and leaning back doesnt help at all. and ya tigheten ur boots
 
learn to ski on the balls of your feet, shinbang, unlike what most people think, usually is the result of repeating impacts, similar to shin splints. when you land on your heals it directly shocks your shins. when you land on the balls of your feet, you get less direct shock on your shins and you're also in better position to absorb the impact with your knees and the rest of your legs.
 
that doesn't work, while a tighter boot will give you less shin bang then a loose one, its not full proof... i ski moguls and i always get shin bang... if you ride on your tales then your not getting shin bang, your getting shin splints. there's a difference.

shin bang is just like it sounds, being forward in your boot and just puting a lot of pressure on the shin to where it just hurts to press any further.

shing splints is when you ride on your tales (backseat) and your foot is in place it pulls the muscles in your shin back and then just causes pain. in both cases, it will hurt when you try to put your shin back forward in the boot. some ski shops sell vitamins that are suppossed the help things like that, as well as when you get the burn in your legs.
 
i have been doing this exercise in the off seson and i have yet to see if it works with lots of time on the hill, but its worked for off season rail sessions, and i think it should be pretty effective. put your heel on something that is raised like 2inches off the ground then lift your toes up and go back down. i usually do 4 sets of 50 of these or as many as i can up to fifty with a forty five ppound weight resting on my toe. if you dant have weight just use like a concrete block or whatever can put decent weight on your toe.
 
Landing right, not in the back seat. I never get shin bag anymore, unless I land back seat a few times, then it comes.
 
BOOSTAH STRAPZ!!! theyre so magnificent, 4 out of 5 dentists recommend them...and me too, cos they work and get rid of shin bang pretty well.
 
If you don't want to buy booster straps, try strapping your boots' power straps inside the plastic tongue instead of outside it. does the trick for me.
 
get a softer boot, get more padding, and get padding on the sides of your shins where the muscles are. i have the spk's and still got shin bang, but then i had surefoot soften them up by taking metal out, and they put in extra padding and padding on the sides of my shin, and, it worked!
 
that's teh best thing to do

use foam to do that and tighetne your botts to the max

foam will put pressur on the side of your shins instead of right on your shins

it worked for e when i was skiing park everyday in summit county.
 
no way, i had a pair, 1 they ahve no cushion in any way, 2 they are way to expensive for what you get.
 
I get horrendous shinbang every year. Its so bad, that even during the summer when I haven't skied for months if I push on the area it is painful. It sucks. I have taken my boots in to be modified by surefoot. I have booster straps. This helped a little bit, I think. Nothing works completely. The pain is really intense and almost enough to take the fun out of skiing sometimes.I seriously think I have like a permanently broken leg. The only thing I have found that works is taking lots of advil or ibuprofen. Nowadays I take anywhere from 6-10 ibuprofen or advil every time i ski, and that really helps take the edge off the pain, once the pills kick in I am usually pretty good to go. If anyone has anything else that they reccomend for getting rid of shinbang let me know because I hate taking pain meds everytime I ski.
 
its not from jumps, its not from landing backseat. i constantly ride in the front of my boots, which is why i have "shinbang". ive always ridden a boot with a progressive race stance (forward) and the spk is set so your straight up in your boot. because of this, theres more pressure on my shin hitting the front of my boot. i skied with them super tight, but it seems like theres not too much flex to the boot when its real tight. ill just try the padding thing. For anyone who has put padding in the tongue, what type of padding do you use? how thick?etc..
 
from what i hear you want it pretty thick and dense. You put a a lot of pressure on them so u want something that wont just feel cusiony but something that will do the job and help absorb some of the force.
 
Booster straps! I got them and I havent had shinbang since. But if you do have it want to keep skiing, vicodin and liquer.
 
Oh god, I've suffered through so much shin pain, so I'll write what I know to help you. Shin Bang can come from many sources, but here are the most common ones:

- Landing backseat/flat landings

This will totally screw you over, no matter what your boots/shins are like. If your shins hurt, stop hitting that damn icy kicker! Otherwise, you'll keep brusing it and just make it all worse. Trust me, I blocked it out with ibprofin one year and had bruises on my shins until August.

Treatment Options: Stop hitting the park for a few days and learn to land forward.



- Shin Splints

I got these mad bad a few years ago, cross country during the summer definently didnt help. While with shin splints, the pain is mostly in the muscle on the sides, but you can definently pull the muscles in the front of your shins and make them really tender (happened to me in october after a huge run, felt just like boot bang). Shin splints happen for a even wider variety of reasons, from simple fallen arches in your feet to nasty calcium buildup on your bones that shreds the muscle as you flex (again, happened to a friend in XCountry). Try icing and heating the pain, alternating between the cool and hot for about 5 minute each. Do this for about and hour, and its less tender and painful, its probably not boot bang - you have sore muscles, meaning shin splints.

Treatment Options: talk to your coach or PE teacher if you have one, or go see a physical therapist if its really bad (or you play other sports). If your flat footed, you probably need inserts in your ski boots, so go get a pair of Superfeet and cut them to fit your liner. Custom footbeds help too.

- I dont know what I'm doing but it hurts

Ok, so you read all that and you dont think you're doing or have either. Whats up? Who the hell knows. Could be your boots, could just be your shins. What can you do? Here are some ideas:

1) Get a booster strap. I havent used one, but hear they do wonders. Or just put your power strap around your liner, like someone suggested previously.

2) Ice and Heat your shins. This is a good treatment for sore muscles and bruising. It might not stop you from getting them, but it'll increase bloodflow to the area and help your body fix things faster.

3) Get some padding. Wear thicker socks next time, or try and cut something to brace your shin better. Make sure that whatever you create goes down the entire length of the shin (prevents bunching or it falling down when you ski) and make sure to put it on the OUTSIDE of the liner, between it and the plastic. Good materials to use for padding can be anything foamy. I used an old thermarest my family never used, the old foam backpacking type of mattress. Avoid anything cloth, as it will just collect water and compact.

Well, that was fun. Hope this gives relief to some. For me, the ultimate solution was getting boots with better forward flex and rethinking the way I tighten my boots (I keep the 2nd toe really loose, helps flex). But, shin bang is going to be caused by many different things for many different people, so if something doesnt work, try something else and dont give up!





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And painkillers are a no-no, they just keep you from feeling the pain and allow you to damage yourself even worse. If it hurts (and you dont have a competition or something important) then take a break from crazy stuff and try to fix the source of the problem, not just its effects.
 
advil IS ibuprofen, the only difference is it has sugar on the outside, kinda like the canndy coating on M&Ms. aleve works well, and excederin is good too epspecially in the morning as it has caffine in it.
 
i have pencil thin lower legs, so i got bad shinbang from the amount of movement in my boots, so i got booster straps and eliminators - theyre pretty much just a second tongue made of foam rubber that means that your shin is always in firm contact with the front of the boot and it cushones your shin too. works pretty well
 
I have dalbello krypton pros which are pretty notorious for shin bang, and I got booster straps, and they didn't solve the problem. Then when my shin bang was so bad that it was really affecting my skiing i got shintronic things. they may seem expensive, but they work wonders. They've got nice thick pads for your shins and you'll never get shin bang again i'm sure. I hate wearing my boots without them now, and they improved my skiing alot. I strongly recommend them. http://www.manoove.com/

 
Man, I was just going to say go get a pair of Dalbellos. I have the krypton pros and once I got those I pretty much eliminated shin bang, and I think its the strap that holds your heel down . def the best boots in my mind.
 
Two things:

Booster Straps. Beautiful invention, this is my first year on them and they work perfectly.

Arnica Gel. This is an herb (I get you smoke pot and that you think you are funny when you say you have a better herb. Get over it.) that I have used for a while in its gel form. There are oral capsules as well, but I like the gel better. It is marketed under the name Arniflora and you can find it at drugstores and natural foods stores. You rub the gel on, let it diffuse in, and your pain, stiffness, and aches are dulled or virtually eliminated. This works great on shins, knees, anything really. And when used in combo with ice it works even better.
 
i just put alot of socks on.

1:Regular Socks

2: Adidas soccer socks ( super awsome padding underfoot)

3: Super thick/soft woool socks ( you can normaly get them at Mark's Work Werehouse if your in canada)

That set up keeps your feet super warm if you ride in the cold all the time. Thick padding underfoot for those hard flat landings. Downside is you do loose a bit of feel for your skis. Makes things hard for rails, but once you get used to it.....its a butter set up. Ohh tighten your boots, and don't stuff what ever pants your wearing under your ski pants into the boots. That will only make things worse.
 
get spk boots...or deal with it, shinbang is a muscle thing and can,t be solved with padding. also get a boot that fits right. keep them tight as well.
 
my shinbang was so bad last season it was crazy. I jibbed 7 days a week and everytime i landed not completly perfect off the smallest rail or jump I would scream out in pain

1136927031shinsfucked.jpg
 
booster straps and there's some other shin protector thing, kinda like soccer shin pads... i'm not sure if they were the ones mr. bishop mentioned (i was too lazy to look)
 
i backseat landings like a chump a lot, and the only thing that helped me was this:

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before the kryptons, riding 120+ days each season for past 4 winters and spending mucho €€€ on gel pads and liner foam for customizing various boots did jack.

 
i also think it has alot to do with how soft your tail is. i went from a soft tail(tm) to stiff(Chronic) and i dont really have the problems i had before. a stiffer tail keeps me out of the back seat which equals no bang pain
 
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