Shin Splints: shin splints

» bluepearlvinca - shin splints

I have some helpful hints for those who have shin splints. I got shin splints last year and have gotten them again this year. Some of the things that cause shin splints are running on different surfaces; your calf muscle working harder than your shin, causing the muscle to separate from the bone; bad running shoes that don't support the arch of your feet; running on your toes; and abnormal running style. To help the shin splints go away, apply ice after workout. Don't work the muscles too hard until after the shin splints are completely gone. For an exercise, try walking on your heels with your toes pointed on the inside. Be sure to stretch properly before AND after running, jogging, or walking. To exercise those muscles, stand in the lunge position; tap the forward foot up and down as fast as you can for as long as you can. Repeat for other foot. Another exercise is to stand on the floor, next to a table or chair for support. Rise up on the toes of both feet and hold for 2 - 5 seconds. Repeat 10 - 20 times. Do 2 - 3 sets per day and work up to 50 heel raises per set with each leg. To stretch those muscles, again, stand in the lunge position, this time stretching your back foot. Try to keep your back heel down. To steady yourself,use your hands on the ground or against a wall. You can also tape your shins before exercising. I've never tried it but I know it really helps. You can talk to your track coach or other person who knows about track and ask them about taping techniques.
I hope you all get rid of those shin splints!! I know how painful they can be and they can stop you from performing your best or from performing at all.

-- posted by bluepearlvinca