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LadyCheese

Shin Splints?

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I get them from running. Do calf raises, it will make them feel so much better tomorrow. I also use those Icy Hot patches (the large ones that are for your back). I put them on my calves for a couple hours...instant relief!

 

If you're walking/running a lot, you may need to change your sneakers. I was told by my orthopedic doctor that I was getting them from running in worn-out sneakers.

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First culprit is usually the sneakers. Are your arches properly supported? I have read to change your sneakers every six months and not to use the same ones for outdoor activities. Like Lizz said, strengthening your calves will also help and make sure you are hydrated before, during, and after walks.

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I used to get the worst shin splints if I walked for any length of time - I went to my chiropractor and got orthotics to slip into my shoes (they're the kind you can take in and out of shoes, not the ones that replace the insoles) and they're great! No shin splints anymore!

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thx for the suggestions, I'm def. going to try all of them....I feel a little embarrassed bc I go with a coworker to the park after work to walk/jog and the pain is unbearable at times...she doesn't get them so I feel like such a wimp. lol. my poor shins!

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Ok so I asked my Chiro hubbie... he agrees with the new shoes. But NO heat. He said heat increases inflamation in the tissue so it can make it more sore later. So ice it for 20 minutes at a time! Sorry I hate shin splints too. OW OW OW!

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Originally Posted by CaliaA07 View Post
Ok so I asked my Chiro hubbie... he agrees with the new shoes. But NO heat. He said heat increases inflamation in the tissue so it can make it more sore later. So ice it for 20 minutes at a time! Sorry I hate shin splints too. OW OW OW!
Thanks!! I guess I have a good reason to shop this wknd....bc I cant stand this pain. I will try the icing also. :)

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Actually, shin splints are caused by an imbalance in muscle strength between the muscles in the front of your lower leg (tibialis anterior) and the muscles in your lower leg (medial and lateral gastrocnemius and soleus...aka calf). It is very typical to have stronger calves than anterior muscles. So, I would suggest doing "toe raises" instead of "heel raises."

 

Stand with feet about shoulder width apart. Lift toes off the ground, rocking onto the heels. Complete 2 sets of 12-15 reps at least 3-4 times per week.

 

Also, stretching those muscles in the front of your lower leg before and after exercise can help as well. To do this, sit on the ground with your legs straight out in front of you. Point toes as far down as possible, and slightly inward (almost like club-footed). Lean forward at the hip until you feel a stretch in the front of your leg.

 

Another stretch you can try is this. Stand with feet shoulder-width apart. Cross right leg over left, with the right toes pointed to the ground. Slightly bend the left knee, pushing the right lower leg forward. You should feel a stretch in the front of your right leg.

 

Ok, so that was a lot harder to type out than I thought it would be! Let me know if it makes no sense at all and I will try again! Good luck!

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Originally Posted by thomastaci22 View Post
Actually, shin splints are caused by an imbalance in muscle strength between the muscles in the front of your lower leg (tibialis anterior) and the muscles in your lower leg (medial and lateral gastrocnemius and soleus...aka calf). It is very typical to have stronger calves than anterior muscles. So, I would suggest doing "toe raises" instead of "heel raises."

Stand with feet about shoulder width apart. Lift toes off the ground, rocking onto the heels. Complete 2 sets of 12-15 reps at least 3-4 times per week.

Also, stretching those muscles in the front of your lower leg before and after exercise can help as well. To do this, sit on the ground with your legs straight out in front of you. Point toes as far down as possible, and slightly inward (almost like club-footed). Lean forward at the hip until you feel a stretch in the front of your leg.

Another stretch you can try is this. Stand with feet shoulder-width apart. Cross right leg over left, with the right toes pointed to the ground. Slightly bend the left knee, pushing the right lower leg forward. You should feel a stretch in the front of your right leg.

Ok, so that was a lot harder to type out than I thought it would be! Let me know if it makes no sense at all and I will try again! Good luck!
ooh thanks for the explanation on this & for the stretching techniques...I just tried one and I felt the stretch in my shin area. :)

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