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BETTA13's Photo BETTA13 SparkPoints: (47,791)
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5/22/11 11:08 A

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I've used a thick book to do the dropped calf raises too.

How DOES a person know what "weight" is akin to the bands they are using? I've oft wondered about that....suppose it doesn't matter as long as the results are the same. I supposes you can increase the tension as you progress?

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ODDIPA78's Photo ODDIPA78 SparkPoints: (22,796)
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5/21/11 6:52 P

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@BETTA13 - Not sure if calf raises will help with shin splints (?) but they're good for ankles and heels. I've had a sore achilles from too much incline (I live in the mountains so my 5k walk training has been on steep hills). Read online that calf raises with a "drop" at the end helped achilles pain, so I started doing calf raises on a step to strengthen that--not sure if it's working yet. Sparkpeople has a demo of that exercise - "Single Leg Calf Raises on Step" if anyone else is having heel issues.

@KAUGOMU - My band is black, but I'm not sure what "strength" that means (?). It looks like a flat latex ribbon (not the typical "cord" kind) if that helps. I got mine from my physical therapist, but I've seen them in sporting goods stores and amazon.com carries them.

Good luck!!! :o)

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KAUGOMU's Photo KAUGOMU Posts: 9
5/18/11 4:44 P

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Thanks! I'll give it a try without the bands till I can get to the store. I really appreciate it!

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ANG4HIM2's Photo ANG4HIM2 SparkPoints: (4,558)
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5/18/11 3:37 P

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He actually gave me one. It is a light blue if that helps. Not sure what that is. However, I found the exercises do a lot even without the bands so go ahead and do them without until you get some. You don't use a lot of resistance when you use the bands.

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KAUGOMU's Photo KAUGOMU Posts: 9
5/18/11 2:56 P

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I walked for the first time in a LONG time today, and by 20 minutes in I had KILLER shin splints. Thanks so much for this info, I found it really helpful - now I just need to go get a band. What resistance band level would you recommend or did your Dr. recommend?

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BETTA13's Photo BETTA13 SparkPoints: (47,791)
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5/13/11 10:46 A

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It has been several years since I've had shin splints but I almost always get them when running on asphalt/sidewalks. I don't get them on a treadmill. My problem this time around is my knees which I injured in a fall this past December. So I am walking not running starting yesterday.

I am curious if you can get the same benefits as the band with calf raises? I do them often. Just wondering.

Glad you are all healed and going forward!

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BD3269PM's Photo BD3269PM SparkPoints: (87,733)
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5/12/11 8:08 A

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thank you for sharing that information. have a great day emoticon

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SHEENADEE's Photo SHEENADEE SparkPoints: (152,234)
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5/8/11 5:23 P

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Thanks for sharing.

Merle
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ODDIPA78's Photo ODDIPA78 SparkPoints: (22,796)
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5/4/11 1:48 P

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Yes! Exercises with a rubber band (which you did an awesome job of describing) stopped my shin splints, too. Mine came from kickboxing classes and high impact aerobics, years ago. Now I mostly stick to elliptical training, which doesn't bother my shins at all, but since I'm starting the 5k walking program I will dust my rubber bands off and try this again to prevent new shin splints--thanks!

As an added bonus, the shin splint exercises also strengthen ankles, making them less likely to twist/sprain. (I did the same exercises in physical therapy a few years ago, after tearing my ATL and stretching two other ligaments; they helped restore ankle stability)

I found the leg of my bed to be a convenient place to attach the bands to--it's heavy enough to not move during exercise and you can stash the bands under the bed when you're not using them.

Good luck with your walking and jogging! :o)

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ANG4HIM2's Photo ANG4HIM2 SparkPoints: (4,558)
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5/4/11 1:35 A

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I had mentioned in a different post that I've recently struggled with shin splints to the point that my doctor has "forbidden" me to jog for the next couple months. I received an email asking me to post about the recommendations my doctor gave me - so here goes.

First, I would say if you have bad shin splints which cause pain when you are walking (as I did) I highly recommend you visit your doctor. Also, I have found some good articles about shin splints on this website.

I had started a 5k walking/jogging program and developed shin splints to the point that even after icing my shins they hurt when I just did normal walking around my house and the office the next day.

I visited a podiatrist and he took x-rays to make sure it was an issue with the muscles that run along my shin bone and not any problems with the bones themselves. Thankfully, my bones were fine.

In a nutshell shin splints are caused by an imbalance in how the muscles in your leg are working. Many people get them and one cause can be to increase your exercise routine (speed and/or distance) too soon. In my case they were exasperated by the fact that I roll my feet inward when I walk. This caused a lot of strain on my muscles.

Icing helped some but my podiatrist told me no more jogging for about 2 months to give my legs time to heal. He has also recommend inserts for my shoes to correct my imbalance issues due to how I walk. I am going in later this week to get them.

However, one thing that he had me start doing at least 3 times a week are some exercises to strengthen the muscles that run along my shin bone. He recommended I use a resistance band when doing this although I have found that I can do them without and still get pretty good results.

I wrap a resistance band around my foot (just below my toes) and either have someone hold it to give some resistance or I can tie them to something. I can also cross my leg so my ankle is resting on the knee of my other leg and use my opposite hand to hold the band and give resistance. The resistance should be gently pulling your foot down.

I then flex my foot straight up and hold it for about 10 seconds. I do 5 reps of this on each foot. I also do the same number of reps flexing my foot up and slightly in to strengthen the muscles that are strained by the way I place my weight when I walk.

When I do these correctly I can feel a slight burning sensation in my muscles by the end of the reps and they are slightly sore. Just like any good workout.

It has been less than 3 weeks since I went to the podiatrist and my shin splints have totally stopped bothering me and I have been able to start up the 5k walking program here on Spark without any issues with the shin splints coming back.

I have high hopes that the inserts and another month of walking will allow me to start one of the jogging programs afterwards. My ultimate goal at this time is to jog a 30min 5k by the end of the year.

Has anyone else had shin splints to this extent where it affected you more than just when you exercised and what did you find was needed to help?

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