How to avoid and heal shin splints?
Question:
I get shin splints often...when ever I run outside more than twice in a week.
Can someone explain how shin splints start, how to prevent them, and how to heal them?
I currently do "shin raises", which means I put a 15lb dumbbell on my toes while sitting and raise my foot.
I also ice my shins when they begin to hurt after a few runs.
Answers:
There are a number of causes for "shin splints." Strengthening and icing after workouts are important, which it sounds like you're on top of that. Some common causes of shin splints are training errors ( running surface, increasing milage to fast, improper shoes, etc.) If you are an avid runner, I would suggest finding a running specific shoe store. The staff is usually very knowledgeable about shoes and foot types. They can watch you walk/run and match a shoe to your foot style. If this is bothersome enough, you may want to consult with an athletic trainer or physical therapist as they can evaluate you individually and give you an exercise program as well as treatments to help with pain/inflammation. Another common treatment is orthotics to help correct foot abnomalities that may contribute to shin splints. Remember these are only suggestions and a personal evaluation would be worth while if they continue to bother you.
Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down. I know that my shin splints only start up when I'm running down hills, so you may want to check your jogging routine and where you're running. You also probably run on your toes a bit, which strain the muscles in your shin area.
My suggestion is to do toe raises by standing on the edge of stairs and dipping down, then pushing up by your toes. It stretches the muscles and builds up as you push up.
Get a new pair of RUNNING shoes. If you're using old shoes, they may not have the cushioning you need anymore. Arch supports also help a lot.
Run on grass, soft pack dirt or even the beach if you want a BIG workout!
Stretch out a lot before your jog. That means doing toe raises and stretching by extending your foot all the way down and rotating at the ankle.
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