Help with shin splints!?

Question

Ok I'm a junior and just started cross country only to get me in shape for wreslting season. I'm one of the fastest guys on the team, but my shins hurt sometimes. I've had them worse before, and i know they'll go away eventually, but is there anyway to get them gone fast?

Answer 1

Reduce your miles, think about how well your shoes are working, and STRETCH- especially your calves.

oh yea, and ICE THEM TILL THEY FREEZE. ....(well dont do that, just for 10-15 minutes is good)

Answer 2

Hey, I'm a sophomore, I've been running for four years. I can tell you that shin splints hurt like hell, but you already knew that.. :D There is a stretch that you can do, what you do is sit down on the ground, stick your legs out straight in front of you and cross one over the other, so that the foot underneath is bending back some and the foot on top is resting on the bottom ankle. Lean back on your hands, point your bottom toe towards you (up to the sky or wahtever) and at the same time push your bottom foot backwards with your top foot. This will stretch out your shins, you can do it before you run after warming up or however you do your routine. This site should help identify maybe why you're getting the shin splints, and it's got a couple links for more stretches you can do. Good luck, and remember... we run for fun.. :D http://www.rice.edu/~jenky/sports/shin.html

Answer 3

The best thing you can possibly do for your shin splints is to first rest and let the pain go away. There is a small muscle that runs along your shin, and on most people it is really underdeveloped, hence shin splints. Once the pain is gone, start doing toe raises, most gyms have a device that you can add weight to to help do this. You need to work your shin in both directions, first: heel firmly planted on the ground, bring your toes towards your knees. The opposite would be to raises (be-careful not to use weight on this as it would work your calves more so than your shin.) If shin splints keep coming back I would consult a doctor, or change your workout routine. (Running to much and not eating a well balanced meal can contribute to muscle fatigue, load up on carbs.)

I hope this helps

Answer 4

The immediate treatment for shin splints is rest. Running and other strenuous lower limb activities like soccer and other sports which include flexing the muscle, should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, anti-inflammatory treatments such as icing and drugs such as NSAIDs may be suggested by a doctor or athletic trainer, though there is some controversy over their effectiveness. Some people will use acupuncture to treat shin splints though there has not been any conclusive or comprehensive study in the effects of acupuncture on shin splints.

Answer 5

specific…must be shin splints. in case you have discomfort interior the shin, front, and lower back section of your leg. WHATYOU could DO a million. provide up the activities interest 2. positioned a chilly compress or ice %. (or a container 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 physician if discomfort keeps or if walking will become puzzling. 5. do no longer return to working till you’ve rested and healed. interior the long-term... continually heat up first Ask a coach or scientific expert approximately orthotics (shoe inserts).

Answer 6

MY GOODNESS !!! If you follow their advice you're gonna get frostbite. Sure I agree you should ice them for maybe 15 minutes a day, but 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

Answer 7

Try out supplementing whey protein into your diet. Using only a scoop a day (20g) won't make you gain weight, if anything it helps promote lean body mass. However, one of the best benefits I found for whey is that it promotes your body's healing and regeneration exponentially much faster. As a marathon runner I was having problems with my shins and my knees, and after starting on a whey protein regimine, I haven't had in injury in over 3yrs. The other recommended thing I would suggest is to cross-train with weights, and bike, it will help keep the muscles in your calves (which help support the ligaments to your shins) much stronger. Ok good luck!

Answer 8

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!

Answer 9

other than resting them, I found that continuing to train but making sure to run on soft surfaces helped the most. The worst thing was running on multiple surfaces like pavement to grass to gravel and up and down steep inclines. (Cross country huh)

Also I believe, but do not know that shin splints are aggravated by growth like growing pains. bone growth when ligaments can't keep up.

This is all experiential advice and not based on education.

Answer 10

well i use to get that from playing football(soccer)..has i play..nearly every week my shins tend to hurt because of the hard surface... all i do is apply ice to it for about 20 mins then have a complete rest...i had a 3 week rest..and that was 2 months ago..i havent had the pain again..try that..

Answer 11

im a sophomore and i run cross country too! in the beginning i always used to get shin splints..and coach just told me to ice my legs..actually he said to take an ice bath or put ur legs in a bucket full of ice..but thats too hard..its hella cold..so i just iced them and it works cuz it kinda makes ur legs numb..