i am running track and have a schin split
2007-03-13 12:19:43 · 8 answers · asked by glitz&&glam 1 in Sports ➔ Running
There actually are things you can do. Yes ice helps like she said and I'm sure pain relievers would make it more bearable (I'm not a fan of those so I don't generally use them but who knows).
What helped me out HUGELY was exercising that muscle. When we run all our other muscles are building up fast but it seems that muscle in front of our shins doesn't always keep up. But if you do some specific exercises that muscle will catch up and you want have a problem any more! Trust me it works!
So heres what you do. Stand up (barefoot or in socks) and put your weight on your heels. You can either do one foot at a time or both. Lift your toes straight up keeping your heel planted. Stay in one place. You only really need to get your toes a couple inches off the ground. If you repeat this at a relatively rapid rate your shins will start to burn- it's cool your just building muscles. It's amazing who quickly it works but just keep this up a few times a day and you should be in better shape soon!
Good luck!!!
2007-03-13 12:56:24 · answer #1 · answered by Sir Drew M 2 · 2⤊ 0⤋
I have terrible shin splints. i have orthodics to help. but the best advice to offer is after every run or work out is ice ice one shin for 20 min then switch and do the other side do each side each side it sounds tenious and it is but it will help. I understand that especially with track it is difficult to control the surface that you are running on but when you can try to run on grass aviod pavement etc. shin splints are cause but the muscle ripping off of the bone etc from impact by reduce the hard surfaces it can reduce the impact and pain. be faore and after run and work out strech your calves for a while. there are several method of doing this first of all put both hands on the gound and put your feet back like a push up position with your arms extended have your butt up and cross you ankles so the only on is on the ground. go up onto you toe with that foot and push back you should feel it in you calf repart the other leg. a second way is similar but you stade facing the wall and put on foot back and push off of the wall to feel it in your calf. The last way is to have a wall a pole or sothing put your toe on the wall or whateve and have your heel on the ground and lean toward the oblect untill you feel the strach in your calf. this way i find works the best but while running outside it can be difficult to find a wall or what ever. you can also try to find supportive shoes i suggect Asics or mizunos. Nike shock and other shoes that have holes and plasticy bits for soles or whatever you call them are actually not supportive at all i got my worst bought of shin splints using nike shoes that have something similar to shocks. you don't need to pay a lot for good supportive running shows just don't fall for the shocks etc. that is for aesteic puposes and not for supportivepurposes. good luck with track and i hope my info helps.
2007-03-14 16:51:49 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Just let me add a footnote to Sir Drew's good advice.
Shin splints are caused by muscle imbalance, and exercising the front of the leg will eliminate the problem.
The exercise I like is lying face-down in bed and hang the toes over the end of the mattress, then pull your toes upward against the resistance of the mattress...
If you choose to stand on your heels as Sir Drew suggests, please do it in soft shoes rather than bare feet. Heel spurs and tendonitis aren't fun either.
Good Luck
2007-03-14 13:14:25 · answer #3 · answered by snvffy 7 · 0⤊ 0⤋
In addition to the other exercises suggested already, here's a very simple but effective one.
Sit on a table where your feet don't reach the ground, and hang a paint can on each foot. Point and flex for however many reps you can, rest 60 seconds and repeat.
2007-03-15 15:56:06 · answer #4 · answered by Cat D 1 · 0⤊ 0⤋
You really need to read "Stop Shin Splints" by Gary Buchenic (also available in electronic format here: http://www.shinsplintscure.org ). It's about how to permanently cure your shin splints naturally. Worked for me and for thousands of people. Good luck!
2014-09-16 16:09:28 · answer #5 · answered by Anonymous · 0⤊ 0⤋
Try ice and anti-inflammitories (as recommended by a doctor). Also try the shin stretch on the link below. Best of luck.
- Mike
2007-03-14 18:42:14 · answer #6 · answered by Anonymous · 0⤊ 0⤋
all you can do is take pain relievers and ice your legs...sorry they really suck...
2007-03-13 19:25:23 · answer #7 · answered by **just me** 2 · 0⤊ 0⤋
block it out! i see you must NOT be a great runner.
2007-03-14 14:27:56 · answer #8 · answered by nileshpatel 2 · 0⤊ 2⤋