How can I avoid shin splints?

Question

I am a sprinter on the indoor track team, and we often run in the hallways at school (tile over concrete). I use good running shoes (Saucony) and our coach always makes sure we stretch properly. However, my shins are always extremely sore, and I'm worried about shin splints. Is there anything else I can do to avoid it?

Unfortunately, I can't avoid running on hard surfaces--I can't run outdoors because of asthma triggered by an allergy to something they have yet to figure out! But thanks to everyone for all your help!!!

Answer 1

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

Answer 2

Stop Shin Splints Forever?

Answer 3

Yikes-- the hard floors are what is causing the sore shins, and are definitely heightening the possibility of shin splints!

Strenghthening your shins is probably the best bet in preventing shin splints. Try some exercises that you can do when you're not in practice. For example, while sitting in class or while eating or doing homework, raise your feet off the ground but keep your heels down on the floor. Repeat these toe lifts and hopefully your shins gain some strength!

Answer 4

Concrete is the worst surface for running , period. Find a
softer surface to run on like grass or a dirt path , avoid
banked surfaces.Do your speed work only on straight-aways
and when running on the track coast around the turns to
avoid stressing yout inside ( left )shin. I'm assuming you run
counter-clockwise on the track. If your shins are that sore ,
backoff and avoid all speed work before you really get hurt.
Never cared much for running on the beach either.
Good luck and may you run forever
I almost forgot to mention that before you do speed work you
jog for at least 10 minutes , that's like 1 1/2 miles.

Answer 5

You are probably wanna get some rest of hard training, before it gets worse. And avoid ruining on hard ground, the Roads are meant for cars not running, most of shin splints are cause of hard ground, there might be another reasons, like shoes. but you said, you have a good shoes, so probably is the hard ground. Well, avoid it for now better than injuring yourself and never back to training. Good luck

Answer 6

Continue stretching. Maybe concentrate a little more on the shin stretches you do. Do partner stretches on your shins too (have them hold your feet).

Also, hills or stairs are good for strengthening your shins and avoiding splints.

Answer 7

The first answer is correct if you anterior tibialis muscle is the thing aching you. Google it to find out if it is and the answer given is the path to redemption.

I learned this in 1981 from an Olympic sprinter and it fixed my legs in two weeks and haven't has a problem since.

Answer 8

you get shin splints mostly because you run wrong
you get them by putting too much pressure on your shins like stomping while you run so it helps to not here your running
other than that you can get shin splint patches to ease the pain but other than that you just need to deal with it

Answer 9

Stretch stretch stretch!!

i didn't stretch enough, and now have shin splints...and they are not curable =[

I even hurt when going up a normal flight of stairs now

Answer 10

Read this. It has a lot of great information on shin splints and how to prevent and get rid of them. It really helped me with mine:

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