Question:

UGH Shin Splints?

by Guest44594  |  earlier

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What are some good preventions/treatments for shin splints?

THANKS. =D

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  1. As a teenager after every run I use to stretch on steps. Firstly toes on front of step facing up with heals hanging over and dropping heals so you can feel the stretch. Stand up straight. I also did this one - heals on step edge facing down and dropping toes down to the next step or ground.

    Also inside, sitting on your feet with your knees in front of you and feet pointing backwards. Just sit there watching TV.

    These are good stretches along with good shoes in good repair, and running on soft surfaces like grass and trails all help.


  2. I had really really bad shin splints for a while and I did all the junk that everyone told me to do to get rid of them: ice, icebaths, new shoes, shoe inserts, bla bla bla.

    What ended up curing my shins in the end was taking Calcium - Magnesium supplements. I was getting an ok amount of calcium in my diet, the problem was that I had barely any magnesium, which is essential for calcium absorption in the liver (as well as vitamin d which is easily obtained from the sun).

    So, I would say get a bottle of calcium - magnesium pills (you can pick these up at any pharmacy or food store like CVS, RightAid, Whole Foods, etc.

    Also, I would reccommend taking a multivitamin once every other day. I'm reccomending every other day because if the multivitamin has magnesium or calcium in it already, you could easily oversupplement calcium and magnesium. and oversupplementing anything is BAD.

  3. Ice your shins for 10-15minutes 3X/day.  Take advil if needed.  This will take the inflamation and soreness down.  Take rest days...check and make sure if you need new runners or not. (wear your old ones to the running store and they will determine if your shoes expired, and will fit you into proper shoes)  Do not do too much too soon.  Often over exercising or overstriding can cause shin splints.  Shorten your strides will make it easier for your knees and shins.  Do some shin/calves strengthening exercises.

    Here is a good link with lots of info:

    http://find.runnersworld.com/vignette/rw...

  4. I'm going to assume you are a runner or jogger.

    Walk your first half mile then pick up your speed.

  5. 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

  6. If you have them try not to run on hard surfaces like roads and especially sidewalks. try running on bark trails or soft dirt or grass. In high school when i had shin splints my coach had me do a workout around the schools soccer fields

  7. What I would suggest is stretching and ice .There is a sports trainer at this site who has answered questions like yours.

  8. You need good running shoes. Have you ever come in from playing basketball or something outside barefoot and your shins  hurt? That is because you have no support. Also calf raises and just little running backwards drills will help. Oh and even if you were not worried about shin splints, you need to stretch.
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