I just started x-country less than a week ago and my shins have already began to act up( I have had shins splints before). Is there anything I could do to reduce the pain while running? Is there a certain type of running shoe i should get or something like that?
2007-08-18 19:08:46 · 8 answers · asked by B Am 1 in Sports ➔ Running
wrap them with that white tape.
2007-08-18 19:14:14 · answer #1 · answered by laugrc9@sbcglobal.net 2 · 0⤊ 0⤋
I am an expert at this. I suffered from very painful shin splints all through spring track. How old are youre shoes? If they are more than 6months old i would get a new pair. Also you may need to by insoles with arch supports.
Here are some exercises that will help you:
Using a stretching band(the ones they use in phys. therapy; you can buy them at your sports store)
-Lay down on your back and put the band around the middle of you foot while your leg is in the air. Hold the band with two hands and pull it to the left, right, and front. This will stretch the muscle. Do that to both legs.
-Every night while you are watching TV or something sit with your legs out in front of you and move you feet away from you, and towards you repeatedly.
-tie the band around your foot, then close it in a door or have someone pull on it or tie it around something. Pull your foot towards you. Do this repeatly to both feet. This will make the muscle stronger and help the pain cease.
- Before running roll a paint roller up and down your shins.
-After practice, ice them immedialty.
-If this still does not help after a few weeks, try having them taped by the school sports trainer. He will tape your shin very tighhtly to they cant rub, which causes shin splints. This is very hard to run in though.
- You may also want to putting pencils or marbles on the floor and try to pick the up with your feet. A towel works also. This will make the muscle stronger, which may be why you have shin splints.
-Try laying down on your bed and putting on foot in the air and point out your toe and write the abc's in the air every night.
-WARNING: If the pain still persists i would see a doctor this may mean that you have a stress fracture and you will have to stay away from running for 6 weeks or more.
Good Luck !!! Hope this info was helpful!!!!!!
2007-08-19 12:50:31 · answer #2 · answered by Anonymous · 0⤊ 0⤋
Take a few days off. 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
2007-08-19 10:36:13 · answer #3 · answered by snvffy 7 · 0⤊ 0⤋
i had splints b4 so i know it sucks. to reduce the pain u could ice b4 running and then after running. a shoe with a lot of arch support or simply a lot of support helps, but it depends on your feet. wrapping them with tape also helps. after practice or running a good way to do it is to alternate putting a heating pad for 30 minutes and then putting ice on your shins for 30 minutes. you could also use water if you put your shins in a bucket. however, sometimes the best thing to do is rest but unfortunately that would mean missing a big part of the season.
2007-08-19 02:38:50 · answer #4 · answered by Rice Nikkuh 2 · 0⤊ 0⤋
despite being called "shin splints" it is the calf muscle that is damaged. doing anything (icing, rubbing, icy-hot, tiger balm, etc) to the "shin" won't do anything, do these things to your calves.
wrapping your calves helps minimally if at all. I had them and my team trainer said ice the calves and massage them. do you know of "the Stick" it is a massage tool that is amazing. You also should consider getting a new pair of shoes because certain shoes can cause shin splints in certain people because they throw off the delicate balance of the foot and leg, that helped me.
2007-08-19 02:21:55 · answer #5 · answered by irishrunner1 5 · 0⤊ 0⤋
i,m not sure if this is the problem or not. if the muscle that runs down the outside of your shin is sore and stiff, you can stretch it by kneeling on a carpet or mat with no shoes on. bring one knee to you chest, sit your bottom on the heel of your other foot, then lean back and rock on the kneeled leg this will extend and strech your sore shin muscles.
2007-08-19 02:21:42 · answer #6 · answered by boogiemunn 1 · 0⤊ 0⤋
The best thing is to go get a pair of running shoes that support your foot properly. An experienced shoe salesman can help you alot. It worked for me.
2007-08-19 02:21:05 · answer #7 · answered by TOMMY 1 · 0⤊ 0⤋
Try taking a cube of ice and rubbing it on your shins till it burns or try sitting on it. My coach told me this. Hope ya get better
2007-08-19 02:20:34 · answer #8 · answered by tantheman 1 · 0⤊ 0⤋