The muscles on the front of the leg, like any muscles need to be included in your warm-up. For shin splints you definitely want to warm up the front of your leg. There is a shin warm up that I do and have had many others use before going out, toe taps. Keeping your weight on one foot put the other out in front of you as though you were going to take a small step. Keep the heel of your front foot on the ground and just pull your toe up as high as you can and put it back down again (not too fast). Don't rock your body, the only thing that moves is your foot with a slight bend to your knee. Do them 25 times with each foot. Another thing that works is walking on your heels for 15 to 25 steps. One more is heel drops. Stand on the edge of a step or the curb and drop your heels down then raise to your toes. Do this slowly because you don't want to pull a calf muscle in the process. While most of the time the burning and pain go away, if you don't warm up your shins you do risk the possibility of severe injury. Uphill can exacerbate the pain as well, so until your legs get used to running be sure to warm up those shins. You'll save on pain. If the pain comes back while running, just stop and do another set.
When you are done with your run, you'll want to stretch the muscles. To do this hook your toe over the edge of the curb or a step and pull against it. Next sit on your lower legs. To increase the stretch, put a rolled up towel under your toes. You can also use a foam roller and roll the muscles in your legs. Then ice your shins (10 to 15 minutes on) several times during the day to bring down any inflamation in the muscles.
Finally, make sure your shoes are in good shape. If they are old, get new ones. Then change them out every 300 to 500 miles. Once the heel collapses (inside or out... you may not be able to see it, but it happens) your foot is in the position of going uphill all the time and that can cause shin pain. If you are unsure what type of shoes are right for your feet and gait, go to a running shoe store and have them do a gait analysis. They will be able to tell you what is best for you. So when your shoes get old, get new ones. Your feet and legs will be much happier.
One other option is barefoot or minimalist running, but do some research on this before trying it.
Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader
I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller
Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.
| Pounds lost: 17.0