Shin splints So i've started jogging/walking in prep for a couple 5Ks that are coming up. Since it has FINALLY been cool enough to run outside- i did this both yesterday and today. Up until now I have been working out on the treadmill- for the past 2 weeks. I know the shin splints are from running on the road, however I am not willing to give this up completely as the 5Ks will both be- well outdoors :p My shin splints are not so bad that I can't walk (i've had that happen before- ended up embarrassed and in the ER with what i thought was a broken leg :p) but i can feel them starting. Right now I am icing my shins- but does anyone know any stretches i can do or anything to help reverse what has already happened? Or how to prevent them in the future? Tomorrow it is going to be another scorcher so I"ll be on the treadmill but would like to get back outside before the end of the week- Layla goes in her buggy and just LOVES it- can't deny her of that now can I ;) |
My 17 year old daughter gets them alot she plays soccer and runs track. Her trainer said that it's very important to always tape them up and stretch properly before and after running or workouts. Other thing to look at is proper fitting running shoes and using some padding in shoe for support. If they are really bothering you alot your suppose to rest and not put more pressure on it. The icing is good keep doing it. Good Luck! |
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When you say padding- do you mean like an insole? |
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Oh they hurt ...I was a diver for years and had them. They can ease up if you take it easy but once you start doing repetative activity again, it seems they come back. (little suckas) Good luck |
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Use pre wrap first then tape around shin splints tight enough but it shouldn't stop circulation. My daughter said your description is correct. |
I got shin splints pretty bad before and what I did to alleviate the problem was icing my shine 4 times a day for 20 mins and buying an insole for my shoe that gives good arch support. Hope this helps ;) |
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Two words.... CALF RAISES!!!! Toes forward - 20 per day Toes Inward - 20 per day Toes Out- 20 per day |
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Let me go find youtube! |
You dont have to use dumbells tho, you can use canned goods or nothing at all. So she is doing toes forward then point your toes in, towards each other then point your toes out, away from each other Does that make better sense? |
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Alright so I watched the entire video but without sound, it looks like she is moving her toes but not moving them enough in or out. When doing in you should try to make your toes touch. Put your hands on your waist, it iwll help with balance. |
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well that's good enough for me Twalla- thanks- tomorrow i'll be giving that a go! |
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I found these too This exercise builds the shin muscle, the anterior tibialis muscle on the front side of your lower leg. If you experience shin pain when walking or running, this is the muscle group that is complaining. It flexes the foot upwards, and it complains mightily if you haven't been doing much walking or running and then try to leap into increasing your speed or distance. This exercise will develop the muscle to prevent shin pain. Find a step so you can stand facing away from the step, with your heels on the step and your toes hanging over the drop off. Hold onto a railing or chair for balance. Flex your toes up towards your shins as far as you can. Hold this for a second. Release and lower your toes. Repeat 8 to 10 times. Standing, you may want to use a hand on a wall or other support for balance. Place the foot to be stretched just behind your other foot (which remains squarely on the ground), with the toe of the stretching foot touching the ground. Keeping your toe firmly on the ground, pull the stretching leg forward so you feel a stretch from the top of your stretching foot through your shins. It often helps to bend both knees slightly. Once you feel a good stretch, hold it for 15-30 seconds. Repeat with the other foot. Prevent and Treat Shin Splints |
I played field hockey and lacrosse for years and the best stretch i found for shin splints is this: sit on your but with your legs infrot of you point your toes out so the balls of your feet are parallel to the floor and have someone push your toes towards the floor it stretches out your whole shin and it feels AMAZING. Make sure you're stretching before and after you run and eat lots of bananas and cucumbers the potassium is good for soreness. Keep icing too and try a hot pack right before you go to bed. Good luck with your 5K also!!!! |
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