admin

Shin Splints - How to Avoid Them. How to Deal With Them.

46 posts in this topic

Most often shin splints are caused by tight calf muscles (in relation to weak anterior tibialis muscles). It helps me to foam roll and stretch my calf muscles!

Share this post


Link to post
Share on other sites

I've been suffering terribly from shin splints/leg pain and am watching this to get more ideas. At the moment Im trying out a few exercises I saw on Pinterest including heel walking and lift a hand weight with my feet, feels like I'm slowly making progress and recovery time form each run is getting better.

Share this post


Link to post
Share on other sites

Hi, if you haven't already done so, go to your local running shop to get assessed and fitted for trainers as the wrong footwear could also contribute to shin splints.

Share this post


Link to post
Share on other sites

I agree, having the right shoes make a huge difference and helps avoid injury. I went to my local running store and found out I have a slight pronation. With the right shoes for my foot type, my running has been more comfortable and the occurance of shin splints has reduced a lot.

Share this post


Link to post
Share on other sites

I have started c25k 5 times. I always get stuck at week 4 or 5 due to shin splints. I think I will try new shoes. I have also started icing the shins even if they do not hurt after a run. It seems to improve things so far!

hmrounds likes this

Share this post


Link to post
Share on other sites

I got myself new shoes like half a year ago, no shin splints since then. I used to stop like every 2 weeks. But not anymore, it was all because of the shoes.

Share this post


Link to post
Share on other sites

Had anyone ever tried either k-tape or compression sleeves? I am curious and wanting to try one along with new shoes! Thanks!

 

I haven't needed a compression sleeve for shins since I got proper shoes and learned how to stretch, but did get a ACE compression "sleeve" for my knee. Has made a big difference.

Share this post


Link to post
Share on other sites

I have used KT tape and it has done wonders. Also, make sure you do do some good stretched for them.

Share this post


Link to post
Share on other sites

What type of running shoes can you recommend?;My pain is often on the interior lower leg...is this shin splits?

Share this post


Link to post
Share on other sites

I always have shin pain when I've tried to run in the past. Best tip I've had so far came from the local high school track coach--Sit in a chair with legs extended and trace the alphabet with your feet. I do both feet at the same time, mirror images of each other. Doing this before and after my runs has eliminated my shin pain. Hope that helps.

Share this post


Link to post
Share on other sites

What is foam rolling?! And @ guest_rhonda_* are you tracing the alphabet with your toes or with your feet flat on the ground?

Share this post


Link to post
Share on other sites

I did finally pick up a pair of compression sleeves because I was starting to get some pain coming back. They seemed to have really helped. I'll have to try that alphabet thing tomorrow.

Share this post


Link to post
Share on other sites

Foam rollers are at most stores that have exercise equipment. They are about two feet long and maybe 5 " circumference . They come in different densities and when you put them under your calf while raising your body off the ground(sitting on the ground with legs straight out before you) you just roll back and forth. It stretches out your calf like no other. You should probably google for technique.

Share this post


Link to post
Share on other sites

My husband has often told me about his time in both marine boot camp and coast guard boot camp. what I've come away with is the light jog at a slow pace is always always referred to as the shin splitting pace. Try a little faster and flatter gate.

Share this post


Link to post
Share on other sites

Proven in my classroom. I have my students walk heels to the half line of the basketball court at the beginning of each year as part of our conditioning. It has decreased the number of students with shins splints to nearly zero. Something as simple as walking around on your heels with toes in the air a little each day (ex: in the morning getting ready for work) you will build the muscles in your shins and it will reduce the chances of shin splints reoccurring.

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!


Register a new account

Sign in

Already have an account? Sign in here.


Sign In Now