Shin Bang Reduction Mission

You’re gonna hear all this crap about how it’s a “muscle issue” but actually shin bang is same as shin splints so it’s where muscle pulls from the bone so it’s a bone and muscle issue. Impact from your tongue can exacerbate this. Booster straps help. Best thing is to make sure you’re strong and not getting back seat. Also, proper heel fit helps. People have a tendency to raise the toe when heel lifts to combat a loose heel and that causes shin bang too.

Try to strengthen the muscle that stabilizes your shin and foot (I forget the name now). That will help a lot.

Give it some rest, I've had issues with shin bang my whole ski life until this year because I am tall with a skinny lower leg. What you are aiming to do is make it so that you don't have any space between your leg and the liner. I have put extra foam in the form of beer cozies in the front of my socks right on my shinbone. I also have the eliminator pads that I put in my liners. I then use a booster strap and am always tightening for runs, loosening clips before I get on the chair, plus I have a very low volume boot in the Salomon S Max 130 that really gets that low instep just right for me. The key is to get the boot and liner fitting right to your leg all the way through the boot

BigPurpleSkiSuitThe key is to get the boot and liner fitting right to your leg all the way through the boot

This. If your liner is packed out and you have to max out the buckles to almost get a snug fit, then you at least need a new liner. You can't have a sloppy fit in the cuff. This will lead to shinbang.

Get some rest & recover and get a new liner.

BradFiAusNzCoCaYou’re gonna hear all this crap about how it’s a “muscle issue” but actually shin bang is same as shin splints so it’s where muscle pulls from the bone so it’s a bone and muscle issue. Impact from your tongue can exacerbate this. Booster straps help. Best thing is to make sure you’re strong and not getting back seat. Also, proper heel fit helps. People have a tendency to raise the toe when heel lifts to combat a loose heel and that causes shin bang too.

Try to strengthen the muscle that stabilizes your shin and foot (I forget the name now). That will help a lot.

Generally I am a pretty forward skier but a flat or backseat landing or not making a transition kinda starts the shin bang for the day and after that its painful to stay super forward, and then skiing multiple days it sorta builds up. I think my heel fit on the boot is fairly good so if heel lifts can cause more shin bang Ill just leave it how it is for now.

I'll make sure to do some research on some exercises help with it too, thanks

BigPurpleSkiSuitGive it some rest, I've had issues with shin bang my whole ski life until this year because I am tall with a skinny lower leg. What you are aiming to do is make it so that you don't have any space between your leg and the liner. I have put extra foam in the form of beer cozies in the front of my socks right on my shinbone. I also have the eliminator pads that I put in my liners. I then use a booster strap and am always tightening for runs, loosening clips before I get on the chair, plus I have a very low volume boot in the Salomon S Max 130 that really gets that low instep just right for me. The key is to get the boot and liner fitting right to your leg all the way through the boot

Beer cozies is an interesting idea but I figured just getting a tighter fit around my shins with a booster strap and tighter buckles, have you ever found multiple or thicker socks can help?

When u get back on skis stay centered on landing so you dont pinch your calf between your tibia and the back of your boot. It feels fine at first but can bruise your calves and accelerate shin splints.

onenerdykidThis. If your liner is packed out and you have to max out the buckles to almost get a snug fit, then you at least need a new liner. You can't have a sloppy fit in the cuff. This will lead to shinbang.

Get some rest & recover and get a new liner.

I've only had this liner since the start of last season and new intuition liners are like 200$ CAD, I think they have really only packed out minimally as the fit around my actual foot is still good, when i first got them buckles being maxed would be basically perfect for when I wanted a tight fit but they have packed out around the calf and shin enough to cause me some issues. I think a better way to fix the fit around the cuff would be to just get a booster strap and new cables which also wouldn't be cheap but would have some of the other benefits of booster straps.

Had some pretty serious shin bang issues end it last season. Had the exact same boots. Boot fitter recommended I go down two sizes but can feel the end of my toe against liners even through I don't get proper fit in the front of my ankle. Because of this seems that boots would be to small even if the length is correct. Looking for a recommendation to remedy this. Said I can get a smaller boot or they can add padding to the tongue to fix this. Also what are your preferences on flex in the park? Does a softer boot help shin bang usually?

PsychicMigrationDoes a softer boot help shin bang usually?

pretty sure it doesn't do much, as the problem tends to be backseat skiing that leads to shinbang. the softer boot will then only make it more comfortable being in the natural position because the flex is more forgiving.
did that thing a couple years ago when i had my FT seth morrison pros (first chair 10) i had horrible shinbang and ended up getting a decendant 6 on end of season sale. i felt like my problems were over at first, but then it actually got worse, to the point where i had a bit of trouble walking on hard surfaces in my normal shoes.
what helped was massaging them regulearly and using tiger balsam. the next season i was completely over it and never had it again.
so i believe that getting a softer boot might also make it worse.

lil.Boyepretty sure it doesn't do much, as the problem tends to be backseat skiing that leads to shinbang. the softer boot will then only make it more comfortable being in the natural position because the flex is more forgiving.
did that thing a couple years ago when i had my FT seth morrison pros (first chair 10) i had horrible shinbang and ended up getting a decendant 6 on end of season sale. i felt like my problems were over at first, but then it actually got worse, to the point where i had a bit of trouble walking on hard surfaces in my normal shoes.
what helped was massaging them regulearly and using tiger balsam. the next season i was completely over it and never had it again.
so i believe that getting a softer boot might also make it worse.

I’m getting a more flexible boot for specifically park skiing and then the revolver team for other stuff. I don’t ever ski backseat. Seemed to be more that my heel wasn’t locked in allowing for movement.

PsychicMigrationI’m getting a more flexible boot for specifically park skiing and then the revolver team for other stuff. I don’t ever ski backseat. Seemed to be more that my heel wasn’t locked in allowing for movement.

You don't need a softer boot for skiing park - this is 100% a myth. You get the flex that works for your weight, height, strength, ankle range of motion and how hard you ski - the flex of the boot is a reflection of the forces you put into it. That might be a 90 for some people and a 130 for others. But you don't go softer for park and stiffer for all mountain. That's not how physics works, and it can end up potentially hurting you (shinbang, Achilles strain, etc.).

onenerdykidYou don't need a softer boot for skiing park - this is 100% a myth. You get the flex that works for your weight, height, strength, ankle range of motion and how hard you ski - the flex of the boot is a reflection of the forces you put into it. That might be a 90 for some people and a 130 for others. But you don't go softer for park and stiffer for all mountain. That's not how physics works, and it can end up potentially hurting you (shinbang, Achilles strain, etc.).

I definitely prefer higher flex outside the park and lower in the park……

PsychicMigrationHad some pretty serious shin bang issues end it last season. Had the exact same boots. Boot fitter recommended I go down two sizes but can feel the end of my toe against liners even through I don't get proper fit in the front of my ankle. Because of this seems that boots would be to small even if the length is correct. Looking for a recommendation to remedy this. Said I can get a smaller boot or they can add padding to the tongue to fix this. Also what are your preferences on flex in the park? Does a softer boot help shin bang usually?

I gave up on the full tilts and bought some technica cochise 130s and used a booster strap under the shell and the stock strap over the shell, so they are significantly stiffer than my full tilts. It could be just because they fit a lot better than the FTs but I don't have an issue with shinbang anymore

damn, u must be pro

PsychicMigrationI definitely prefer higher flex outside the park and lower in the park……

BingPowdamn, u must be pro

Didn’t know preference made me pro but I guess I am now

PsychicMigrationI’m getting a more flexible boot for specifically park skiing and then the revolver team for other stuff. I don’t ever ski backseat. Seemed to be more that my heel wasn’t locked in allowing for movement.

Oh yeah, heel lock is important, have had trouble with that also. Might be the reason i got shinbang in the first place

lil.BoyeOh yeah, heel lock is important, have had trouble with that also. Might be the reason i got shinbang in the first place

My main reason for it I believe. Middle strap was doing little to nothing for me. Sized down a little on the small size shops going to help custom fit them from there for me. Definitely get a weak transfer of power compared to potential. I’m skiing more aggressively as well and it really started to show.

Been meaning to post this from another shin bang thread here for everyone:

Alright dude, here's the deal for me. I don't know anything about your height/weight/whatever, but the biggest cause of non backseat skiing shin bang is that your ski boot does not fit your lower leg/instep. Ski boots as a whole are often made with the idea of trying to fit as many people as possible. Most people who want to enjoy skiing are wealthy tourists. Wealthy tourists are usually not the most skinny of people. Obviously when you go to try on boots, or shoes, or really anything it won't fit just right. My personal issue was that most boots are not very skinny/narrower through the lower leg, and I have a tall shinbone where my calf muscle sits mostly above the boot with a skinnier lower leg. I used to get terrible shin bang because everyone said your shin should be pressed into the front of your boot and didn't tell me anything about how I should be making the liner consistently be touching my shinbone/lower leg. You have to protect your shinbone from the trauma of slamming into the front of your boot. In addition, most liners will pack out more quickly when used by your average Newschooler because they put more force through their boot than your average tourist. For me, that meant buying a low-volume boot like the Smax 130 from Salomon, putting a foam eliminator pad in it and using a booster strap to be able to tighten the whole operation. I also pad my lower shin/instep with a beer cozie as well. This puts the liner right up against my shin, while padding it effectively. Here are some pictures showing what I mean. Not everything I've done would necessarily work for you, but this same concept does work in terms of protecting against shin bang. Unless you're skiing in the backseat, then you're putting to much strain on your dorsiflexor muscles which is the cause of your pain. Also, the reality is once shin bang sets in, you need to give it some time to rest, preferably a week or more if you can.

I'm considering putting in a riser under my footbed now to make sure my foot is well up against the top of the boot too.

**This post was edited on Dec 6th 2022 at 1:32:55pm

BigPurpleSkiSuitBeen meaning to post this from another shin bang thread here for everyone:

Alright dude, here's the deal for me. I don't know anything about your height/weight/whatever, but the biggest cause of non backseat skiing shin bang is that your ski boot does not fit your lower leg/instep. Ski boots as a whole are often made with the idea of trying to fit as many people as possible. Most people who want to enjoy skiing are wealthy tourists. Wealthy tourists are usually not the most skinny of people. Obviously when you go to try on boots, or shoes, or really anything it won't fit just right. My personal issue was that most boots are not very skinny/narrower through the lower leg, and I have a tall shinbone where my calf muscle sits mostly above the boot with a skinnier lower leg. I used to get terrible shin bang because everyone said your shin should be pressed into the front of your boot and didn't tell me anything about how I should be making the liner consistently be touching my shinbone/lower leg. You have to protect your shinbone from the trauma of slamming into the front of your boot. In addition, most liners will pack out more quickly when used by your average Newschooler because they put more force through their boot than your average tourist. For me, that meant buying a low-volume boot like the Smax 130 from Salomon, putting a foam eliminator pad in it and using a booster strap to be able to tighten the whole operation. I also pad my lower shin/instep with a beer cozie as well. This puts the liner right up against my shin, while padding it effectively. Here are some pictures showing what I mean. Not everything I've done would necessarily work for you, but this same concept does work in terms of protecting against shin bang. Unless you're skiing in the backseat, then you're putting to much strain on your dorsiflexor muscles which is the cause of your pain. Also, the reality is once shin bang sets in, you need to give it some time to rest, preferably a week or more if you can.

I'm considering putting in a riser under my footbed now to make sure my foot is well up against the top of the boot too.

**This post was edited on Dec 6th 2022 at 1:32:55pm

Precisely my issue right at the ankle doesn't make enough contact to lock the heel and I slide around. Often hurts to squat from muscle below the calfs. Also I wear a bit of padding on my shins to help. Going to have the shop add some inserts on th tongue to help as well.

I ski for approximately 15 days before my shins are dust. Then I snowboard for a day and I'm ready to ski again the snowboard boots give my shins a good break.

PsychicMigrationPrecisely my issue right at the ankle doesn't make enough contact to lock the heel and I slide around. Often hurts to squat from muscle below the calfs. Also I wear a bit of padding on my shins to help. Going to have the shop add some inserts on th tongue to help as well.

Time for new boots that fit.

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