Fitness Minutes: (235,820)
12/3/11 6:41 A
CMJ listed out several causes for shin splints. I would also include that running too fast or too far too soon is another cause for shin splints. So, you might also consider slowing down your pace if you've just started running. Your speed and endurance will increase with time and regular practice. don't try to do too much too soon.
When you are fitted for shoes, if you continue to run, you're going to have to replace those shoes on a regular basis. The support does break down with time and when the support in your shoes goes, you'll get shin splints. In general, a person should replace their shoes every 3-4 months or 300 miles. roughly.
Also, do make sure you stretch on a regular basis after your runs. don't skimp on those stretches. Tight muscles can cause shin splints. You can read more about shin splints here.
Fitness Minutes: (7,312)
12/3/11 3:20 A
I like those exercises that allow you to stand on the curb with your heel hanging off and you raise your body up on your toes and go back down. I do it fast for 60 seconds, helps with front of calf and back of calf
1. Make sure your shoes are right for you. If you can find a running store, go there and talk to them. If it's a good store, someone can help you find an appropriate shoe for you, whether you need stability or gait correction shoe technology. Spending a lot of money on shoes is very important - they last about 500 miles and some more than that and since you're running, they're vital. Don't be afraid to spend that $100 on shoes.
2. Shin splints generally mean your shins and calves are taking too much of a beating during the run. They'll only get better and stronger with time. Running is very mental, and while pain is frustrating and annoying, it can be ignored and turned off, but only when you're at a higher running level and know you can go further. You'll get there.
3. To relieve the pain and to help build some muscle, you can do toe-point and toe-contraction exercises. Sit on the floor with one leg extended, the other tucked inward. Pull your toes toward your chest as far as you can without using your hands or moving your body. Hold that for ten-twenty seconds. Then rest for one minute, and repeat. Do this three times for each leg, once in the morning, once at night. That will help the pain and help build some shin muscles.
Fitness Minutes: (2,390)
12/3/11 12:04 A
I was wondering if anyone could help me with a question that I have. I want to know how to avoid getting shin splints? And if you do have shin splints how to get rid of them? I have always wanted to run but when I do I start getting shin splints. Is there anyway to avoid this? Any feedback would be deeply appreciated. Thanks everyone
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.