Shin splints?

Question

Does anyone know any good ways to prevent shin splints. Such as some exercises to strengthen the muscles.

Answer 1

Shin splints are caused by muscle imbalance. Calf strong, shin weak. The way to correct this is to strengthen the muscles at the front of the legs. Lie face down in bed with your toes hanging over the edge. Pull your toes upward against the resistance of the mattress. Try to work up to 3 or 4 sets of 5 – 10 reps each. Good Luck San Antonio Marathon, 1988

Answer 2

I cured my shin splints.
I have flat feet which cause my feet to pronate (roll inward) too much. This pulled on the ligaments and muscles of the lower leg. The first thing I tried was to put my bare foot on my other thigh with the arch looking up at me. Then I put two strips of Johnson & Johnson Waterproof Tape from the bottom of the arch to the top of the foot. Then I did the same with the other foot. This created an artificial arch which helped ease the pain.
The next thing I did was go to a shoe store the specializes in running shoes. They looked at my running form and recommended a "motion control" shoe. The combination of the two things cured my shin splints, and I've run eleven marathons since then without shin pain.
Maybe this might work for you.

Answer 3

confident…would desire to be shin splints. in case you have discomfort interior the shin, front, and returned part of your leg. WHATYOU could DO a million. provide up the activities interest 2. positioned a chilly compress or ice p.c.. (or a field of frozen peas wrapped in a towel!) on the front of your decrease leg intermittently for quarter-hour or so. try this for 2 days. 3. After the 1st 40 8 hours, use a heat compress for 20 minutes thrice an afternoon. 4. See a doctor if discomfort maintains or if strolling will become puzzling. 5. do no longer return to working till you’ve rested and healed. interior the long-term... constantly heat up first Ask a coach or medical expert approximately orthotics (shoe inserts).

Answer 4

I had terrible shin splints last summer. The main cause of that was increasing my mileage too fast, so you might want to think about your running schedule. What helped me was to space my runs one day apart and icing my shins after each run. Stretches as the others that have posted help, too. Also, check the wear on your shoes. It might be time for a new pair.

Answer 5

I have shin splint right now, and have had them for about 6 months. To prevent them, and help them, run on soft surfaces. I find it helps alot. also, try icing them after every run if they start up. I found the best stretches actually involved your ankle. Try having someone push your foot outward, will you try to pull it inward, and the oppposite. You can get braces or tape you shins to help prevent or heal shinsplints, but honestly I didnt find that they worked that well. Also try standing up with your legs pretty far apart and lean as far as you can to one side. This stretched them for me. But softer surface running, and stretching are the best way to prevent shin plints. Hope this helps, and hope you stay away from them, cause they are killers. Oh and make sure your shoes are comfortable and offer some support.

Answer 6

i dont know any exercises to strengthen the muscles but i do know a couple of things that can help you sit down on one foot and keep the other leg straight now lay down all the way hold that position for about 20-40 seconds do this about a couple times a day like for instance before you start running and do it again when you finish running. If you go to like sportmanswharehouse you can get like athletic tape so that when you run you won't be in as much pain now what you do with the tape is you wrap it 2 times around your leg you want to try to wrap it about an inch below your knee. hope everything works out.

Answer 7

well I want to know how exactly you got shin splints; normally, I got them for example for wearing to tight shoes and using the same part of the foot in soccer. There is not much you can do since splints don't exactly affect the muscle. However wear more comfortable and versatile (supportive) covering, and stretch your foot back to and away from your leg.

Answer 8

Shin splints can be caused by slapping you feet on the ground as you run, running on sidewalks, or running in the wrong type of shoe for the shape and mechanics of your foot. Concentrate on landing lightly on your heel then rolling along the outside of your foot to toe off.

TBH suggested stretching. Excellent suggestion! Also try sitting on a table and attach a weight to your foot (a one gallon paint can works well), then "curl" it up and down.

Answer 9

My coach had everyone doing heel walks to prevent shin splints.

Answer 10

Read this link...it really helped me w/ mine. And towards the end of the page it has a list of good stretches and strengthening exercises to prevent shin splints.

http://www.watfxc.com/TF/TF%20Education/shin_splints.htm