My shins have hurt since February. I have not actually ran since middle of June?

Question

I have cross country training that started July but I had wisdom teeth stuff so I couldnt do anything. Well... my shins still hurt. Should I just train by riding a bike, swimming, and stretching? Will walking everyday for 30minutes be okay for my legs?

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.   An alternative or supplement to this is the standing toe raise. Just balance yourself, then raise one toe off the ground standing just on your heel. Then repeat with the other foot.  

Good Luck

Answer 2

yes yes. definitely bike & swim to stay in shape. when i had shin splints, it hurt to the point where it hurt to walk a long distance. but if it doesn't hurt, go ahead =) but i still dont think you should walk too much.

to strengthen your shins:

- curl your toes downward 50-75 times (also a similar one is to raise your toes up 50-75 times. or tap the ground 50-75 times when your toes with your heel still on the floor) you'll feel a bit of a pain, but it's actually strengthening your shins

- walk on your heels with your toes up (i call them duck walks) for about 20 feet

- strengthen your calves. since your shins are connected to your calves, it's imporant that you have strong & flexible calf muscles. stretch them by putting your ties up on the wall with your heel on the ground. do calf raises (get on a curb of a street with your heel sticking out, and get up on the balls of your foot 100 times)

to heal shin splints:

- rest

- ice. i would get a bucket full of ice & water, and stick your legs in it for 15 minutes. NEVER more than 20 minutes. also, get a styrofoam cup wil water. freeze it, and then compress it on your shins

- rub them out- use bengay or icyhot. its important to rub out your calves first. its best if you ask someone esle to rub them out for you. then put bengay on your shins. and place your thumb in the bottom of your shins. then press UP hard 10 times.

OH its imporant to rub your shins out first, and then ice.

i hope you feel better.=) they hurt a lot =/

Answer 3

A good shin splint exercise is every day before your workout do "toe taps" where you sit down somewhere and tap both your feet about 100 times per foot. Keep your heels down and just tap your feet. While running just try to run through it, theres not much more to do if you ice regularly and do your toe taps

Answer 4

shin splints are a common problem for almost all runners... the best way to treat it is with the RICE method (which stands for Rest Ice Compression and Elevation) do exactly what the method sounds like. also, you might want to invest in a better pair of running shoes, if you're a consistent runner, it wouldn't hurt to get a pair of 80 dollar trainers.... unless of course you think your money is more important than your health

Answer 5

As a track and cross country runner i have suffered from shin splints many times and i have known people who have had this resort to stress fractures of the bones.  

     My advice to you is much like the first answer you recieved.  Stretch stretch stretch.  One that i have found helpful is standing a foot or to from a wall and resting your foot against it upright, then start leaning forward until you feel a burning sensation in your calf.

     Also you may want to take calcium pills.  I found these cure my shin spints and stop the pain.

Answer 6

It also depends on where it hurts on the shin.  If it is along the out side then it is muscular and you should do the exersices  previously stated, if it is a long the inside of your shin (the boney part) it could be the shoes that you are wearing, your insoles if you have any or it could be a sress fracture.  If they have been bothering you that long then you should go see a sports doctor and have them looked at