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ENSHII's Photo ENSHII SparkPoints: (4,610)
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12/1/11 2:25 P

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Wow, thanks, those all sound really great! Will definitely try all that.

I heard about shin splints before, but didn't know what it is beyond that it's a runner's issue. Hence, I didn't think it had anything to do with me. Once again thank you, was kinda getting bit desperate with all this!

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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,275
12/1/11 1:02 P

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Sounds like classic shin splints.

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. These are dynamic stretches/warm-ups.

A couple stretches you can do are sitting on your legs, add a folded towel under your toes if you don't feel any stretch. Also stand on a step and drop your toes off the edge. Stretch your calves as well by dropping your heels off the step.

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 faster walking or running be sure to warm up those shins. You'll save on pain. If the pain comes back just stop and do another set.

When you are done with a workout, ice your shins. I would also suggest getting a foam roll or "stick" and rolling them.

Also, 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. So when your shoes get old, get new ones. Your feet and legs will be much happier.

Hope these help.

Janet

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.


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ENSHII's Photo ENSHII SparkPoints: (4,610)
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12/1/11 10:23 A

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I used to be very active and sports oriented as a kid/teenager - swimming, kickboxing, horse riding, basketball etc. and despite my weight gain and fitness loss all these years later, I still have some 'leftover' muscles.

One of them is a very, very pronounced tibialis anterior, which I'm not quite sure how I got it to be like that. Even my body-building friend, who's far more knowledgeable than me in terms of anatomy and muscle development for obvious reasons, wasn't able to tell me why I got those muscles so developed.

Aesthetics ain't the issue here though, since I've always had very muscled calves and thighs and I actually like that.

But even before I started my walking/running programmes, those anterior muscles had a tendency to... lock up? during longer or more intensive walks. It's happening now too during my proper 5k walks - they just go all stiff and painful after a couple minutes and I can't do the proper form. It's not a cramp, but it is painful and annoying. It's really hindering my progress here since I have to slow down and switch to a more casual form of walking, unable to lift my toes.

Any ideas what I could do about it? Maybe some new stretches? I'll appreciate any help!

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