how do you runners deal with shin splints?

Answer 1

Stretch as best as possible before hand and take it easy. I can't run anymore because mine were so bad, I have to do other things like biking and elliptical machines.

Answer 2

Some tips for Shin-splints:
1.) Run on the grass.
2.) Wear comfortable shoes...visit a RUNNING shoe store because the people there are usually experts and can tell you if your tennis shoes need to be replaced or they are only for show, not heavy use.
3.) ICE- at first its a little painful but use either frozen peas or frozen corn and put it on your shin splints for 8 minutes.
4.) Run every other day until your fitness gets up.
5.) Take an anti-inflamitory drug after running (ibuprofen, etc)
***6.) Walk on your heels for 50 feet as part of your warm-up.
7.)Make sure you are taking in plenty of calcium and protein.
8.) Watch your step! Make sure you arent a heavy-heel hitter when you run. Strike the ground with a semi-flat foot;more towards the toes.
9.) Have fun out there! Be safe :)

Answer 3

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 4

Many beginning runners have a few gait issues.

Other runners may simply be running too far, and the problem manifests first in shin splint pains.

1. They don't like lifting their knees high as they run, or as they tire, will stop lifting their knees enough. To clear their foot beneath them, they either swing the foot sideways and foreward, or flex their ankle to bend the foot and toes upward. This excessive use of muscles on the shin to flex the foot and toes causes many cases of shin splints.

2. They do the above, and may compound it by landing too heavily on their feet. The hard impact on the ground can give greater stress to the muscles in the shin, aggravating shin splint pain.

1. Ice the shins afterwards
2. Pay attention to how you run. If you don't lift your knees much, pick up your knees more. You won't need to flex the ankle upwards anymore.
3. Try to increase you strength to have a lighter impact in your stride.
4. Shorten your distances until you get no pain running.

Answer 5

Stretch a LOT. go up to a curb, put your toes on the top and your heel on the lower part and lean into it, or stand up straight with your feet together and bring your toes up and down. you should do as many as you can without hurting yourself, and do them whenever you have time in the day where you're standing up. use the RICE technique, also: Rest, Ice, Compression, Elevation, and you'll be ok. don't do any serious running either.

Answer 6

Rest is the only solution I have found. Take a break from exercising your legs for a few days and see if the situation improves.

Answer 7

Easy stretching, massage, ice.
To help prevent them besides stretching you can do exercises to improve the muscles.
If they are too bad you will need to rest.