last year when i did outdoor track i got really bad shin splints and it lasted for about 2 months. I am a key sprinter for my team and i am worried that I might get shin splints again for indoor track. Indoor track starts next week for me and i was wondering if there are any exercises i could start to do so I wont get shin splints.
2007-11-13 09:03:33 · 4 answers · asked by chewycookie246 4 in Sports ➔ Running
Shin splints are the result of muscle imbalance where the back of the leg is stronger than the front muscles. To correct this imbalance, lie face down in bed with your toes hanging over the edge. Slowly pull your toes upward against the resistance of the mattress. Hold for 1 or 2 seconds, then repeat. Try to work up to 2 or 3 sets of 10.
Good Luck
2007-11-13 09:55:19 · answer #1 · answered by snvffy 7 · 0⤊ 0⤋
>Shin splints are pains in the front of the lower legs caused by exercise. They usually appear after a period of relative inactivity.
Causes:
Tibial shin splints are very common and affect both recreational and trained athletes. Runners are often affected. There are two types, tibial periostitis and posterior tibial shin splints . In tibial periostitis the bone itself is tender.
Anterior compartment syndrome affects the outer side of the front of the leg .
Stress fractures usually produce localized, sharp pain with tenderness 1 or 2 inches below the knee . A stress fracture is likely to occur 2 or 3 weeks into a new training program or after beginning a harder training program.
Treatment:
For posterior tibial and tibial periostitis shin splints , the healing process usually takes a week of rest with ice treatment for 20 minutes twice a day. Over-the-counter pain medications will also help. Do not resume running for another 2-4 weeks.
For anterior compartment syndrome, pain will usually subside as the muscles gradually accustom themselves to the intense exercise . Complete rest is probably not necessary.
For a stress fracture , a rest period of at least 1 month is required. Complete healing requires 4-6 weeks. Crutches can be used but typically are not necessary.
2007-11-13 11:44:19 · answer #2 · answered by One Bad Mama Jama 4 · 2⤊ 0⤋
our track coach used to have us do resistive exercises for dorsiflexion of ankles. have partner hold top of foot, giving manual resistance. pull up, resist both ways. reps of 20 X3. indoor track was where we got most of our shin splints from running in halls.
2007-11-13 12:14:06 · answer #3 · answered by ben 2 · 0⤊ 0⤋
Stretch and strengthen - talk to your track coach or PT they will have a lot of exercises.
2007-11-13 09:43:55 · answer #4 · answered by snfcricket 3 · 0⤊ 0⤋