Any ideas how to help shin splints???

Question

I have shin splints in both legs. I have to run 1/2 to 1 mile a day, but stopping isn't really an option...

any stretching, exercises, etc. to help?

Answer 1

I have the solution guaranteed to work. we use this method in the Marine Corps. shin splints are a huge problem, especially with the newer marines. here is what you do:stand with the front of your feet on the curb(heals on the ground) then go up on your toes. like if you were working out your calve muscles. it is also better to do it on the stairs because they are higher than a curb so you can stretch further, plus hold onto the rail. do a few sets of 10 or so  a few times a day. the pain in your shins will go away in only a few days. this is because as you drop down you are stretching the he!! out of those shin muscles.

trust me, this works great.

Answer 2

i agree with **K**. I had them for my entire winter season and i had no idea, what was  going to help. But for spring, i needed a new pair of shoes and as of now, Adidas is my cure. But every person is different, so find the shoe the works for YOU.

Also remember to stretch out your calves well before a run

Answer 3

I know you say stopping isn't an option, but running on shin splints can lead to a permanent stress fracture. Rest is the best solution to your shin splints. Try to run on grass or a rubbery track instead of pavement if you can't stop for a while, or swim for your training until your splints go away.

Once your legs are healthy and splintless again, make sure you keep yourself hydrated, and make sure you have a non-injurious running style. I used to continually get shin splints because I am flat footed, until I changed my running style and didn't put so much pressure on that part of my leg. Ask a sports therapist/coach to watch you run and show you how to fix your form to prevent them from recurring.

Answer 4

**k** is right shoes are a major cause of shin splints...i personally haven't had shin splints but lot's of people on my team do my advice is for you to ice your shins at lunch whether in an ice bath or with ice cups or with ice bags but ice tends to help the pain alot also if you can help it try running on softer ground such as grass or dirt and avoid cement and concrete at all costs.  another thing to do is to move your foot up and down this stretchs the muscles around the shin thus strengthening them and avoiding pain

Answer 5

Sgt. is right! Those are great stretches for the shins. They work for me every time.

K is also correct. Check your shoes. They might be too old or the wrong fit.

The only other suggestion I have is to run backwards. I know it sounds hokey, but it really works. Shin splints are the result of the calf muscle being bigger than the shin muscle. If you work the shin muscle, it will be a bit more balanced and not overworked.

Run backwards - it doesn't have to be fast, but more than a leisurely stroll - for about 1/2 of a lap. You will not see results over night, but give it about a week and you should see your symptoms decreasing.

In the meantime, take some Ibuprofen and put some warm heat on your shins while they are elevated.

Cheers!

Answer 6

If you can sit down with your legs streched out in front of you.  Put your legs together and take a big ziplock bag full of ice for each leg.  Wrap it with a towel, and put them on your legs.  Now you don't have to pay for new shoes, or a trip to the Doc's.  Used to help my legs back in the day.  Hope it helps you too.

Answer 7

I get them, too!  Once I started wearing New Balance shoes, it never happened again!  I tried a bunch of different brands, but they were the cure!!

If they still bother you with NB shoes, talk to a foot doctor, you may need specialized insoles for arch support.

Answer 8

Yes, what Sgt said. That's what they trained us to do in cross country waaaaaay back in highschool.  Shoes can make a difference too.  That's a bummer to get shin splints. As much as I run though, I've only gotten them once in my 16 years of running.  I get side aches! :(

Answer 9

Ice cups to massage your shins.  Have a partner pull your feet towards them as you pull your feet towards you.  Than reverse that.  Hold 15 seconds and do it 2-3 times.  Also, in the weight room, get on the hip sled but instead of taking the sled off and giving it the ability to come all the way down, leave it as it is so the brake is still on and just use your toes to push up and control it on the way down.  A wood board on the sled helps for more effectiveness.  Good luck!

Answer 10

I have the worst ones too ! Ok this might sound really really dumb but I heard it works really well. Stand in huge tubs of ice. Make sure that the ice is getting all of your shins. It may sound stupid but me and my neighbor do it and it works for us !