Shin Splints

[Shifty]

After about one mile my calfs and the front of my shins are killing me. I run everyday and stretch the best i can but im having trouble targetting these spots. any advice will be helpfull

[Heratic]

evil double posts

[Heratic]

I would like to know about shin splints as well. Mostly for the reason of that they hurt. I don't get side stitches very often but everyone does get them eventually. My legs are incredibly strong, (300pound leg presses with each leg) but the shinplints **** me. The only way i have seemed to have found is to wrap your legs in ACE bandage or something to that effect. It seems to make the pain lessen a bit.

[VTguard]

Stretching before and after a run can help reduce shin splints. While sitting down, grab the bottom of your left foot with your right hand. Place your left hand just above your ankle. Rotate your foot with your hand. Apply a moderate amount of pressure to get a good stretch. Then switch sides. After a run, ice applied directly to the shins can help dull the pain and reduce inflamation (which can contribute to shin splints). Sometimes certain types of running shoes or insoles can help releive some of the pain as well. Some people are just going to get shin splints, and there is really not a whole lot that can be done to cure them, but using these techniques can make it more bearable.

[abrahammccormick]

I spent a good part of my time in college running track and suffering from this condition on a regular basis. I finally got fed up with the pain and found out as much as I could.

Shin splint is the muscle pulling away from the bone and can be caused by differing reasons. In my case it was a muscle inbalence in in the front muscle to the back ones so I went about stregthening the front muscles. It was great for preventing them but I also did it when I had them to rid myself of it.

I've seen exercises suggested from sitting on a bench and pulling yourself towards the end of the bench with the front of your foot to walking on the heels of your feet for several minutes. I used some old school weight machine that gave resistance and wrapped it around my foot building the inside of the front of my leg but you can also do the same thing for shin splints on the outside just make sure your feeling the burn on the right part of your leg.

[Dunkel]

Do calf extensions, either on the leg press machine or, even better, on a step or on the stairs somewhere. Just hang on the edge of the step by your toes and lift yourself up and then drop your heal down below the level of the step. You'll work both your calf and shin muscles. Careful, though, as you can easily overdue it if you're not careful.

Wrapping works, but is a temporary fix. Long term solution is to take it easy and let it heal, then condition the muscles properly.

Shin splints are very, very common, so you are definitely not alone.

[macewind]

I run cross-country, and found that all you have to do to stop them is to run on soft surfaces most of the time. I only get them when I run on concrete or other hard surfaces. So run in sand or just on grass and you shouild feel better. Also when your done, lay down on the ground and put your feet up on a tree or something and this will let the blood drain out of your legs and let the muscles relax.

[Parco_Rex]

when i had shin splints during my prevous football season, i simply bought a better pair of shoes... see if oyur shoes have a hard sole that doesnt flex with your footing or a arch too high... it gonna cause pain... seeing as i dont havent had them for months... i believe that they are do to poor shoeware... hehe

[ping9798]

The simplest way to work on your shins sounds kind of stupid, but tap your feet. I get shin splints a lot from running and also from drumming, which is frustrating. I adjusted the way I play the drums, so I don't use just my foot, I used my whole leg. But running there isn't a great way to prevent them except for stretching before and after. When you are just sitting at your desk or something, try tapping your feet. Sometimes the easiest found solution is the right one for people

[Militarybrat07]

i used to get bad shin slints in track and i just made sure i stretched really well. we were always told to "trace the alphabet" with our feet as a stretch. you can also tape the arch of your foot or actually tape the shin area, and that makes it hurt less while you run.