Community » Get Advice » Exercise and Fitness » Shin splints

Post: Post a New Reply  |  Start a New Topic in this Category
Shin splints : Community Message Boards
 AuthorTitle / Message Body
jennii207 jennii207
Sat, Sep 29, 2012 16:09
 Unrated
Shin splints
Does anyone have any tips to help prevent them and help get rid of them?

I always get shin splints when I start working out again if I haven't been doing so. After a couple of weeks they stop bothering me if I keep up with exercising but those couple of weeks really stink and make it harder for me to motivate myself enough to keep going because I use it as an excuse.
I'm trying really hard not to fall back into old patterns and routines so any bit of advice would be greatly appreciated!

rmatt06 rmatt06
Sat, Sep 29, 2012 21:09
 Unrated
How to get rid of shin splints
How to Get Rid of Shin Splints
If you have shin splints, a number of exercises or activities can help:

Decrease activity or make sure that you gradually increase your activity. For example, when running, you should never add more than about 10% volume each week.
Run or exercise on softer surfaces. For example, if you run on concrete, which is one of the hardest surfaces you could possibly run on, switch to pavement, or better yet, the gravel or dirt on the side of the road, off-road running trails, or grass.
Choose your footwear wisely. Rather than buying your shoes at a sporting goods store or online, go to a store that specializes in selling running shoes and have them watch you stand, walk and run, and then make shoe recommendations based on your unique body mechanics.
Change worn-out shoes. Running shoes should be replaced every 300-500 miles, or every 3-6 months--whichever comes first. If you frequently run on hard surfaces, you’ll need to change your running shoes more frequently.
Train your core. A strong core will allow you to place less stress on your lower limbs with each step. Check out “What Is Your Core,” “How to Get A Flat Stomach,” and “How to Make Your Abs Stronger.”
Stretch your calves. Each day, preferably before you run, do a wall calf stretch, in which you place both hands on the wall and lean into it with one leg outstretched behind you, and a down dog, in which you get into a push-up position, then lift your butt towards the ceiling until you feel a stretch in the back of your legs. You can also do foam rolling exercises for your calf. Stretching the calves is good for both preventing and recovering from shin splints.
Strengthen the front of your legs. One of the best ways to strengthen the front leg muscles is with toe lifts, in which you stand in place and lift the front of your foot off of the floor while keeping your heels on the floor. Try to hold this position for 10 seconds and then slowly lower the front of your foot back to the floor. Try to get 30 of these done, 3 times a day. Once you get to the point where that is easy, you can begin heel walks, in which you walk on your heels with your toes pointed straight ahead, for 3-5 minutes per day.

Ultimately, if you have shin splints that result from medial tibial stress syndrome, you should refrain from any running or lower leg impact for 5-7 days, then start doing the activities above. But if you have a stress fracture or compartment syndrome, you’ll want to meet with a physician to get medical advice for these more serious conditions.
A Shin Splints Workout
Now that you understand shin splints exercises, here is a shin splints workout:

Do a 5-10 light warm-up, preferably non-weight bearing, on a bicycle or elliptical trainer. If you’re stuck at home without these items, the warm-up is optional.
Do a wall calf stretch for each leg for 30 seconds, and then do 30 seconds of down-dog.
Do 25 yards of heel walks, or 30 reps of toe lifts.
Repeat the stretches and the heel walks or toe lifts three times through.
Finish with 20-30 foam rolls for each calf.
Hope this helps you.

rmatt06 rmatt06
Sun, Sep 30, 2012 10:09
 Unrated
8191 8191
CT
Sun, Sep 30, 2012 10:09
 Unrated
1144 1144
Desert Hot Springs CA
Sun, Sep 30, 2012 10:09
 Unrated
8191 8191
CT
Mon, Oct 1, 2012 21:10
 Unrated
8191 8191
CT
Tue, Oct 2, 2012 09:10
 Unrated
JoeyLeandros JoeyLeandros
Tue, Dec 29, 2020 11:12
 Unrated
I suggest that you run or exercise on softer surfaces. For example, if you run on concrete pavement it can be hard, better run off-road on grass or sand, etc.

Topic Rating: 
  • Delicious

Follow Us

Explore FitClick
Browse this section for quick links to our calorie counter and other popular diet and fitness features. From diet plans to weight loss programs, FitClick has the content you need to lead a healthy life. Find workout routines, a calorie calculator and more at your source for diet and fitness information.
We have updated our Privacy Policy, effective May 25, 2018. We have done this in preparation for the EU's new data privacy law, the General Data Protection Regulation (GDPR). Please take the time to review our updated documentation by clicking on the Privacy Policy link at the bottom of this page. By continuing to use this service on or after May 25, 2018, you agree to our updated Privacy Policy.