i am a distance runner in track.
2007-03-30 13:46:23 · 10 answers · asked by nickhil2003 2 in Sports ➔ Running
I run cross country, track, and participate in many athletic activities. I have always gotten shin splints whenever I am working out, running, etc. I have them right now in fact. My feet had been hurting me, and I thought I might need arch supports. I tried those for a few days, but found out that that is not what I needed because it got worse, and contributed to shin splints.
You need to analyze your situation: where you are running/ on what type of surface, your shoes, your intensity level, etc. You could be running on a hard or very rough terrain, your shoes are not supporting your feet, or you rushed into your training too fast. If you can identify causes then one of the best things to do is ELIMINATE THEM!
It is not always necessary to stop training, but that depends how bad your case of shin splints is. Do not stay still or you will get stiff, excercise can strengthen your muscle and that may help. Keep it light according to your condition though!
Other things that will help you heal are: (as long as you don't overdo it!)
-stretching
-taping
-heat/cold packs
-massage
-walking around on your heels(suggested by my school trainer)
- IB Profen (usually one hour before practice if you are still practicing)
Each situation is usually unique so analyze and do what is right for yours. If you can, talk to a trainer. I hope you find this helpful, and you can email me if you have any further questions. There are plenty of helpful sites on the internet, I have listed a few as sources. Good luck & I hope you recover and have a great successful season!
2007-03-30 15:04:20 · answer #1 · answered by star_chick_200 2 · 2⤊ 0⤋
Stop Shin Splints Forever?
2016-05-18 01:05:12 · answer #2 · answered by Emely 4 · 0⤊ 0⤋
Rifle has the right answer. Shin splints are caused by muscle imbalance. Running is great for the back of the legs but not much for the front.
THE SOLUTION is to build up the muscle in the front of your leg. Lie face down in bed and pull your toes upward against the resistance of the mattress. Repeat about 20 times morning and night.
Good Luck
2007-03-31 01:47:14 · answer #3 · answered by snvffy 7 · 0⤊ 0⤋
You need to build up some muscle in your shins, one good way to do this is by walking on your heals and alternate the way your toes point from inside to outside. It looks really weird but it helps a lot.
2007-03-31 07:11:40 · answer #4 · answered by STAT 3 · 0⤊ 0⤋
There are these patches for your shins that my coach gave me last year for cross-country beacause i have bad shin splints & they worked really well.. They're like 30 dollars a patch & you leave it on for 3 days and they really help. You should be able to find them at places like sports locker & ***** sporting goods.
2007-03-31 01:06:58 · answer #5 · answered by Ashley 1 · 0⤊ 0⤋
Take ice cubes, rub them on your shins. To releive the pain, for 15 minutes or as long as you can do it.
But better to prevent it, build your muscles, do some exercise to build your front muscle of lower leg. Change your shoe, surface, etc. Do not run long all of a sudden.
I have been through them. Also cut down on your running for 1 - 2 weeks. Then gradually build it.
Good luck.
2007-03-30 14:00:34 · answer #6 · answered by rifle1111 2 · 2⤊ 0⤋
My coach told me that drinking alkaseltzer about 1 1/2 hours befor you run can help some people
2007-03-30 14:56:30 · answer #7 · answered by runnergirl 2 · 0⤊ 1⤋
ouch, I have had those jumping on hard surface.
accupuncture!
and drink lots of water, rest...rub it down with some kind of muscle soothing balm like arnica.
make sure youre eating lots of calcium and protiene.
2007-03-30 13:51:11 · answer #8 · answered by eddies_online_interests 3 · 0⤊ 0⤋
ice them after running..go to ur school's trainer for therepy....talk to ur doctor..hope u feel better
2007-03-30 14:31:24 · answer #9 · answered by Prince is a vegetarian! 4 · 0⤊ 0⤋
.
...amputation.
.
2007-03-30 13:49:55 · answer #10 · answered by Anonymous · 0⤊ 3⤋