It seems that I get shin splints everytime I begin running again after a break. Some may say that the cause is not properly stretching before running, another definition I have heard is, "too much, too soon." I think that this second definition is probably my problem, since I seem to think that I should be running as far and as fast as when I was running cross country in high school! :) This last time I was determined to stick with my running schedule and researched possible 'cures' for shin splints. Here are some things that I have found to help with shin splints......
There are a few stretches that target the shins. Stand facing a wall, put your hands on the wall and then step back into a lung. If properly done, you'll feel it! :) Another, is to kneel on the floor, leaning back on your calfs. Put your left hand on the floor and right hand under right shin. Lift shin off floor and hold for at least 15 seconds. It'll hurt for a little while, at least until you are over the shin splints. The best cure is resting your legs! If possible try walking on gravel or grass instead of pavement. An exercise to strengthen the shins is to stand with feet hip width apart and feet facing inward, toes pointing towards each other. Walk backwards for about 50 feet. If you have shin splits you'll feel it immediately.
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I am totally trying these stretches and exercises. My calves always ache for the first 30 minutes when I walk, it's annoying. I've tried tons of stretches, but none of the ones you suggested. Thanks! Hope your calves get better too!
I found this on Runner's World and tested the exercises, they seem to help! :)
Shin splints are a common beginner's injury, so many seasoned runners assume they're immune. But medial tibial stress syndrome, the top cause of shin splints, is usually triggered by overtraining--something that can befall even experienced runners. If you feel soreness or pain along your shinbone while running, check your training log. Chances are you've increased your mileage or intensity too much without enough rest. Other causes include running on hard or uneven road surfaces and wearing worn-out shoes. Stretching, strengthening, icing, and replacing shoes are effective rehab strategies (see below). If your pain persists, you might have a stress fracture or compartment syndrome, conditions that require a doctor's care.
Rehab
At the first sign of discomfort, take a few days off from running. You can cross-train, but stick to low-impact activities like swimming, pool running, or cycling. Take anti-inflammatory medications and rub your shins with ice for 10 minutes after exercise. Replace your running shoes if they've logged 300 to 500 miles. Build range of motion in your calves and strengthen your shin muscles. When you return to running, start slowly, gradually increase your miles, and stick to softer surfaces when possible. To prevent a relapse, continue to stretch and strengthen even after your symptoms fade.
Get Flexible
1 Sit tall in a chair with knees bent 90 degrees, feet flat on the ground. Keeping your right heel on the ground, gently raise your right forefoot up and back toward your shin until you reach a point of slight discomfort. Return it to the ground. Repeat 10 times with each foot.
2 From the same position, lift your right forefoot up, and trace the letter "J" in the air with your foot. Return it back to the ground. Repeat 10 times with each foot.
Get Strong
1 Sit tall in a chair with your right leg extended and an ankle weight on your foot. Slowly draw your toes back until you reach a point of slight discomfort. Then extend your toes forward until you feel tension. Repeat 10 times with each foot.
2 On a stair step, stand on the balls of your feet, heels over the edge. Slowly raise your heels, then lower them below the starting position. Repeat 10 times--and do 10 more reps with your toes inward and then outward.
Thanks for posting this Lisa! After my terrible bout with splints myself a couple of weeks ago, I thought I wasn't going to make it.
Thanks for the suggestions!
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