shin splints?

Question

im getting pretty bad shin splints cuz im on the track team. im on vacation rite now, but i still have to run at least 2 miles everyday. help?

Answer 1

i hate shin splints. the are really a pain in the butt.

basically, you get shin splints because your shin muscles are not strong enough to withstand the constant hammering of running. You need to strengthen those muscles to prevent any more splints.

here's what you do:

run, but ice the affected area after he run. Ice is your best friend when you have shin splints.

do the "heel walk" before and after this run. just walk on you heels with your toes pointed upwards for about 50 meters. you should feel a burn, if you don't. you're not doing it right.
this is to strengthen your shin muscles to prevent any further shin splints.

the most important thing is to ice!!!

it's better to treat the shin splints early. last XC season, I had shin splints and i kept running without doing anything about them, and they eventualyl turned into stress fractures.

Answer 2

I am always surprised when people still suffer with shin splints and don't seem to know either the cause nor the cure.

Shin splints are caused by muscle imbalance. The front muscles are weak and the calves are strong.

The way to correct Shin splints 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.

There are other variations of this, such as the heel walk, hanging a paint can on your toes, or using the angle iron on bleachers to slip your toes under.

Good Luck

Answer 3

The only time I've ever had shin splints, it's because I was running in the wrong shoes.

Another cause is shoes that are worn out. Try getting a different shoe.

Your body has a way of telling you when something isn't right. Shin splints are one of those methods.

Answer 4

shin splints are a long and patient process. in fact you shouldnt be running at all if they are true splints. hop on a bike for about 30 mins. or you can place run in the pool (as long as its deep enough to not touch the bottom)

Answer 5

i do toe raises and toe taps before running..hate to tell you this but my coach says you can usually get rid of shin splints by not running for awhile..now in your case i'd say just stretch a lot before and after running, and ice a lot. i first got mine my first year of track and they went away when the season was over, and the following year i got them back but definately not as bad as the year before. good luck!