What are some of the things I can do to prevent myself from having shin splits again?

Question

I've tried to run twice and both times I suffered shin splints, which hurt really bad for about 20 minutes...the 2nd time I even stretched alot more to make sure I woulnd't get shin splints but it still happened.

What do you suggest I do? I just want to run...not get extreme pain in the shin area after 2 minutes and have to stop....it's very frustrating and the pain is awful!

thanks alot

Answer 1

Ice after every run, probably new shoes and maybe see a doctor if it gets too bad. There also "sleeves" for your legs that I think they help with that.

Good luck and hope this helps.

Answer 2

Get the right type of running shoe. No lie, Talk to someone who can look at your foot and determine what type of shoe you need. some people have flat feet, some have high arches. You need a shoe that fits your type of foot.

Edit:  btw, are your sure it's shin splints? usually that develops over time. you might want a doctor to look at that.

Answer 3

There are certain exercises you can do to prevent shin splints.  When you are sitting in a chair, at school/work/home, just bend your foot at the ankle, up, down, and side to side.  Rotate your ankle and spell words in the air with your big toe by not moving your leg, but just your foot.  You will probably feel a stretch not only in your shins but also your calf.  This is supposed to strengthen and stretch out your shin muscles.  Also, ice your shins.  It will make a bigger difference than you may think.

My cc coach tells us to do this if we get shin splints.

If the pain continues or gets worse you could have stress fractures.  Make sure you see a doctor if it doesn't get better.

Answer 4

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.  Here痴  a link to some other information about shin splints �a rather long-winded discussion which may or may not be helpful:  http://www.watfxc.com/TF/TF%20Education/...

Good Luck

Answer 5

You're probably heel-striking too hard - concentrate on landing more on the ball of your foot with each stride.  I also use Sof-Sole inserts in my shoes; they support your foot better than the inserts that come with running shoes...maybe it would give you better alignment from underneath.