Help, exercises for my shins?

Question

I got shin splints back in cross country. They got so bad that I had to cut my season. They went away for a bit and came back in winter but not nearly as painful. This season, they felt like my shins were breaking and as usual, they swelled my shins.

I want to do really well in cross country next season but a lot of our meets are on asphalt. Even running half a mile tightens up my shins a lot while on asphalt.

Any exercises to strengthen them?

Answer 1

you should do "duck walks". duck walks are walking back and forth maybe 25 meters out and 25 meters back on the heels of your foot. so keep your toes up and walk on your heels. it'll hurt your shins while you do it, but it strengthens it, trust me. and you should get them rubbed out if you get shin splints. rub with your thumb, (and using some kind of heat like bengay) up your shin hard like 10 times. then ice it really well. i would rather take ice baths (buckets filled with ice and water) rather than putting a baggie of ice.

Answer 2

go up and down on your tippy-toes, add weights to your legs, stretch, get better shoes...

Answer 3

one that i find particularly useful involves some sort of weight.  keep it light, and small.  put it in a sock, and tie it around your foot.  now, let your lower leg (knee down) hang, i usually do this off a bed.  pick your shin up, hold for about 2 seconds, put it down.  repeat.  

another i do, same setup, but go to the sides, think like a "J" motion, you'll use the sides of your shins.

hope it helps!

~Abab

Answer 4

I have been running for 8 years now and would recommend the following:

I would strengthen the core: calves, quads, hams, back and abdominal (the "six pack" muscles along with the obleks), chest and arms. But when strengthening these muscles, I would focus more on the muscle endurance not the muscle bulk. For more advice for this, I would consult with a personal trainer. For the running part, I would stay flexible as it helps/contributes to your balance (so do the muscles in your core) but also helps prevent some injuries like pulled muscles and shin splints. Also, I would try to make up a schedule where you can run for X amount of days and try to have a long run. I would start off slowly, running about 2-3 miles per run for the first week and increase my mileage per week. Make sure you have the following: a good diet, hydration, sleep, a good sense on how to take care of your body, and sleep. Feel free to contact me if you have any questions. Good Luck!!!