how do i prevent shinsplints?

Question

i seem to always get them, what is a good running form?

Answer 1

Calf stretches. Deep calf stretches. Those are the only way to deal with shin splints. Sure, good form (not pounding your feet into the pavement, etc) is critical, but only calf stretches hit the affected muscle groups.

Stay off running (substitute stationary bike at a slow to moderate pace or walk) for two weeks if you already have shin splints, so your legs have a chance to stitch back together. Go to your PA and get a no-running profile for that long, otherwise you're just going to keep on re-aggravating the injury.

Two weeks is all you need. Don't skip out entirely on cardio during this time, just ease off and give yourself a chance to heal.

For a comprehensive look:

http://www.medicinenet.com/shin_splints/page2.htm

Excerpts:

"Workouts such as stationary bicycling or pool running - these will allow maintenance of cardiovascular fitness."

"Calf and anterior (front of) leg stretching and strengthening - to address the biomechanical problems discussed above and reduce pain."

Good luck.

Answer 2

Stretching. Find a curb (if you're outside), or something like a curb if you're inside. Put your heels on the lower level with you toes on the upper. Bend your knees and lean slightly forward.

Stretch this way for a couple of minutes. If you are running, stretch before and after running.

Answer 3

Stretch first but also be sure you don't run or walk fast on your toes. Try to make the sole of your foot land on the ground at the same time.

Answer 4

Shin splints are caused by a variety of things. Proper warm up helps. If you already have them use the term RICE. Rest, ICE, Compression and Elevation.
Rolling a towel up and trying to pick it up by curling your toes helps.

Answer 5

Are you ingesting ample water? Stretching earlier than/after train? You would improvement from extra protein--or take a look at consuming a exercise/vigor bar earlier than train, like a clif bar.

Answer 6

well warm ups before and after. also get different running shoes have two pairs and switch them every other time. new balance shoes work well and they dont need to be broke in they really help.

Answer 7

run in different shoes. Your shoes are either too old or not the right kind for your feet.