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Shin Splints



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SWTESKAPE
Posts: 115
1/23/12 7:04 P

I have been running on a treadmill and I took 1 full month off of running and it came right back. I will try the exercises.



SP_COACH_NANCY
SparkPoints: (158,833)
Fitness Minutes: (112,042)
Posts: 46,222
1/23/12 6:46 P

SWTESKAPE,

I would recommend not running for a good 2 weeks to allow full recovery. Pushing through a run when you are experiencing pain may lead to a change in your running form which could produce more issues up/down your kinetic chain. Also running through the pain could lead to a more serious condition--a stress fracture that could leave you side-lined for more than a few weeks (8-12 weeks).

As for shoes, they may be the cause, but it also could be the fact that your anterior tibialis muscles are not conditioned to running. It could also be the type of running surface you are running on--concrete being a big culprit.

Just ice your shins up and do these exercises...they may help strengthen the tendons and ligaments in the lower leg.

Alphabet stretch

Sit in a chair with your leg extended in front of you. Trace the alphabet in cursive with your toes trying not to break the rhythm. Do this on each leg 3-5 times, 2-3 times a day.

Marble Pick-ups

Put marbles on the floor and pick them up with your toes and place in a cup. Do this 1-2 times daily with each foot.

Towel Scrunch

Place a towel flat on a wood/tile floor. Sit in a chair and then use your toes to scrunch the towel in a heap. Do once on each foot daily.

Sock drape

Fill a tube sock with gravel or coins (that you find on your walk/runs....LOL), seal with rubber band. Sit down and drape the sock with the coins or gravel equally distributed over your foot....then lift your foot toward the ceiling. Do this 10 times each foot several times a day.

You do not have to do all these exercises, I just gave several options, but you will want to do these to help strengthen the lower leg.

I hope this helps!
Coach Nancy



SWTESKAPE
Posts: 115
1/23/12 6:17 P

I have recently started running as part of a new Cross Fit type work out. I was ok for the first week, second week I started to get shin splints and third week they were terrible. I have been using the RICE method and doing active rest (staying to the elliptical trainer) for one month now. On Thursday I went for a 1 mile run and I felt good after. On Sat I tried to run and I made it 1 minute before I felt the shin splints hurting again. I do not have the greatest of shoes they are only about 2 months old, but they were inexpensive ($40). I went to the local running store like recommended in a different post, but the shoes that they want me to buy are $100. I just plane cant afford that right now. Times are tight. They told me that I over-pronate on my left side, but I am getting shin splints on both. I am getting frustrated, but want to continue to run.

ANYONE PLEASE HELP!



 
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