cookie
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don't slam your feet down when you're running or jumping. land gently on the toes, wear thick sole shoes with springs--cross-training shoes |
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Mr. Mean
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The best thing is to forget all of the above answers because none of them are related to your question.
The first measurement that you should make to prevent shin splints is the distance between your right ear and your left ear. Now I would highly recommend that you first drill out the space to provide ease of inserting a ruler. I would probably use a 1 to 1 1/2 inch diameter drill bit with at least an 18 inch shaft and a carbide tip. Knowing this distance is crucial in preventing shin splints, so don't waste anymore time, get to it.
The measurement needed to prevent vitamins is a bit more tricky. You will need a brick or two and a tape measure that can measure in the 100 ft plus range. You may wish to commandeer a tape measure from a construction company. Place the brick on the pavement next to an interstate highway, then as a semi-tractor approaches jump in front of it. Now comes the tricky part, you will have to be able to properly determine where you landed and stopped moving. Once you have accomplished this, measure from the brick to your final resting place. Knowing this distance is the best prevention to vitamins.
The measurement needed to prevent strecthing is quite different and does not require a ruler. You will need an extension cord (Cut and clean both wires till they are bare, be sure that it is not plugged in, yet), a bucket filled 3/4 with water and a amperemeter (You guessed it, we are measuring just how much electricity is needed to prevent stretching.) Once you have all of the above, place the bucket in front of a chair, plug the cord in and place one wire in the bucket, sit in chair and place one foot in bucket with cord, then attach amperemeter to the bare skin on your other leg, then place the other bare wire into your mouth. You will feel a slight shock and may even see a white light. DO NOT GO TO THE WHITE LIGHT AND IGNORE THE VOICES.
When all has gone dark, check the amperemeter, knowing its final reading is an extremely important measurement in preventing strecthing.
Best of luck and please tell me how it all turns out. |
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crao_craz
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When your muscles get fatigued, they contract. Shin splints occur because your calf muscles lift the weight of your body, and so become stronger faster than your shin muscles, which only lift the weight of your foot. When they both get tired, they contract. The calf muscles, being stronger, stretch the shin muscles, which develop micro-tears.
The solution is to lift weights with your toes. Rig adjustable dumbells with a chain that will go around your ankle; you can pad the chain with foam rubber. Put your toe under the dumbell with the chain around your ankle. Steady yourself with a chair, etc. so you won't fall. Stand on a 4" to 6" riser with your free foot and lift your weighted foot by rotating at the ankle. Then repeat with the other foot. The progression is the same as with any weight lifting. Add weight until you can only complete 4 repetitions. Exercise every other day until you can complete 12 repetitions. Then add enough weight to reduce your reps to 4 and build to 12 again.
The shin splints are likely to go away after just a few workouts. When they go away, you can stay at the same weight until the shin splints return. Then increase the weight. With a little practice, you'll learn how fast to increase the weight to keep the shin splints in control.
The other helpful thing to do is to stretch your calf muscles by standing on an inclined board. Do this every day for about 5 minutes when your muscles are at their most limber, e.g. after a brisk walk.
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I just read the other answers. There is a lot of confusion above.
First, my advice above applies to true shin splints. This is a burning pain, directly over your shins, that you only feel when you have exercised a while and your muscles have begun to fatigue.
A lot of the advice above applies to lower leg pain that is not truely shin splints. You should have good shoes, good arch supports, and exercise on a resiliant surface. If the heals of your shoes are worn down, they can produce lower leg pain. For arch supports, go to a home health store and get hard plastic supports that you can mold to fit your feet (you boil them a couple minutes, dry them well, put them in the shoe, and stand on them--be careful not to burn your feet!)
It would have been good for me to mention rest. You can do the exercise that causes shin splints until you just feel the s.s. starting. Then stop for the day. However, they will go away entirely and very quickly if you lift weights with your toes, as I and a couple other people suggested.
Good luck! |
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gadrell
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Basically don't run... If you do stretch off before running and keep footwear loose, if any symptoms appear stop training(running).Try to run on soft grass not concrete.That's about it.. hope this is of help... |
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♫Bob♫
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-Strech B4 walking or running (especially for long distances)
- Wear approprate shoe wear for the activity you'll be doing (ie supportive shoes basically)
-Don't push yourself- like i went to Disneyworld and i wasn't walking at all before i went, there i coverd at least 5-10 miles a day, by the end of the week i had some SERIOUS shin-splints!!
-SO If you know you'll be doing some prolonged walking soon start getting into shap (5 min a a week, next week bump it up to 10 and so on)
Good Luck and Have fun |
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johnman142
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it is bad running shoes, new balance are great but a little expensive, to improve any running shoe you can buy really good new balance insoles |
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Mistress Mychel
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wrap your legs with ace wrap or wear a brace after you warm up and stretch before you run and get a very good pair of running shoes,the best type of place to buy them is at a running store some will watch you run then determine the best shoe for you, and for all of the bones in your body, lifting weights , lowest weight possible is okay using machines or cables and pulleys or whatever helps prevent osteoporosis and builds bone density |
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Twinklestar
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Good question! I get them sometimes too when im just starting my walk. It does help me to walk on softer pavement and also switch my sneakers often, i do find higher arch supports help too. |
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Dee
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First, walk to warm up the legs. Then stretch for a least 5 minutes. Then you can run. I do this and haven't suffered those painful shin splints in over 6 years. |
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glimlach
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take a SLOW warm up jog, and do a LOT of stretches for about 30min. you have to do proper stretches or its just a waste of time. |
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suzukigirl06
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for shin splints like the others said stretch them out everyday. my trainer told me too cross my legs and wichever leg is on top start writing out the alphabet with your foot. i know it sounds stupid, but it works i promise. after you do the whole alphabet switch legs. |
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§cott
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stick a pmetal plate under yor skin on your shins |
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♥♥♥
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good running shoes |
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texandc2002
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Shin splints are formed when the Tibialis Anterior muscle becomes weakened, for example after your opposing muscle-the gastrocs become especially strong as in running or biking. The muscle senses its weakness and in an effort fix itself increases it tone through action of muscle spindle cells located inside the muscle. Infortuanetly the tendons that connect the muscle to the bone are unable to resist the new forces, as they have no contractile elements built into them to help them resist this force. As the tendon breaks down small microscopic tears form which cause inflamation and pain.
The treatment should therefore address the underlying musculature imbalance to remediate the problem. Strengthening the tib. anterior for example with toe raising exercises are important. Also stretch the gastrocs excessively to in effect lengthen them and therefore weaken them.
reduce intesity of runing during this process to avoid unnecessary inflammation and pain. |
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ECREAM
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stretch before and after your run, try to run on grass or hard sand, and get a good pair of running shoes and make sure they fit. |
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katiekiss
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Careful not to slap your legs down while running. Also ice after a run and do some stetches before and after |
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donnapcrichtonrn
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Magnesium/Calcium supplements if your Dark Leafy Greens intake is poor-- Eat Them! The greens, that is.
After the fact:
Flex your foot and hold!
Pray to Allah!
Be determined to breathe slowly and deeply
"while-u-wait" |
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NunZ7777
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stretch and also ice them down |
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crackerboy
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I was starting to get them from running a lot. I had to learn to run on the tips of my toes - it's not easy. After a while I had no more problems as the result.
Added:
After reading all the answers, I'm surprised no one else has mentioned it. A fellow runner told me about it and I actually was able to run a faster stride. |
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daveduncan40
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I wish I someone had told me what to do several years ago. I got them and they just don't go away. The best thing to do to prevent them is to stretch the lower leg muscles. Also, if you are just starting out to exercise or run then start very slowly and pick up the pace and distance just as slowly. If you do get splints then the best thing is ice. |
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echte_sand
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Mg++ and Ca++ tablets |
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hartdawg85
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One of the big things to is make sure you have a good comfortable pair of shoes. Also make sure you have some comfy insols. Any good shoe store will have the best advice on which to get. And lastly, use some Icy Hot, or Bengay on the are after you do whatever it is you do. know this sounds like some home grown advice, but everyone I have told this to have had great results. Hope this helps out. |
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first_john3910
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Eat lots o bananas to get potassium. That's what my track coach told me. |
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jjnsao
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Shin splints are caused from running on hard surfaces, so try to switch to soft ground like grass or sand. |
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birdlover
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NEVER stretch a cold muscle.Walk for at least 10 minutes to warm up the legs,then stretch GENTLY.this should take care of shin splints.Be sure your shoes are not worn out.Go to a running store to be fitted with the proper shoes for your type of activity.Rest,rest,rest,until legs feel better.Never ignore the pain.You will cause major damage if you try to walk or run through the pain.Orthotics cured my problem.Pricy,but worth every penny.Good Luck. |
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Russian T
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Check out the website below, to learn all about shin spkints. Good luck with your problem. |
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traderbobday
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Shin splints are no different than any other exercise pain. Work you shins, on a schedule. Find a hill/descent that you can work regulary. Stairs are fine. Work then hard for one day, tak e 2-3 days off, and repeat. Look at your potasium intake, and increase it. The reason this question comes up so much is people just don't get into it. You probably going down hill(in a ggod way) somewhere. Keep doin it and it will get better. You can build up those muscle groups just like anything else. Feed them, Work them, relax them. There is no magical cure... |
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morglebsnurd
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Prior to issuing tennis shoes/running shoes to the troops. A Lot of soldiers would get Shin splints from running/ exercising in combat boots.
The "Cure" back then from the doctors was to prescribe leather,then later on vinyl/plastic covered foam boot,shoe inserts. In the late 90's,I went the route of going to the podiatrist for PRESCRIPTION inserts.They would cost a couple of hundred bucks,and was always coming apart requiring them to be sent back to the orthopedic shop that built/made them for repair,rebuilding.
In 2000,or so,Dr.Scholl's foam/cloth inserts that could be trimmed with scissors. ..were in Wal-mart and every drug store.
AND.........They worked just as good as the prescription ones.
And if they wore out,or were damaged. It was no big thing to throw the cheap ones out and go and buy new ones...the SAME Day.
Also Good fitting shoes are a must.
No one is as cheap as I am. ...just because shoes Look Like they are still in good shape....does not mean they are.
The braces,re enforced stitching,and stabilizing pieces in the shoes could be worn out.
Even if the shoes look Brand New.
Sorry for the rambling answer,and poor spelling and syntax. |
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Bizzy
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I began to get them, I ran for track for my school but for now, the season ended. At first I got them easily (or at least they started to be) but after a while it was like my muscles got used to it. You know that contraction feeling you get on your shins? I tried my best to get that to go away, including try to stretch it by pointing my foot as much as I could and massaging it. But it helped. |
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jggb
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Make an appointment with a sports medicine specialist. They are physicians specializing in sports injuries and will be your best bet to solve the problem. Otherwise, it's all guessing. Maybe insoles, maybe stretching, maybe vitimins - all good solutions, but you'll never know for sure unless you visit a specialist. Don't even bother with your regular doctor unless you need a referal. |
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starke222
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Shin splints generally accompany running and the stress caused from the landing/impact of the activity. The stress is made worse because of an proportionately stronger calf muscle.
I'd recommend a few things:
1. Consider running on different a different surface. Typically you will decrease the impact stress by running on grass. Grass absorbs much of the impact, concrete on the other hand(asphalt a near 2nd) is one of the worst surfaces to run on.
2. Use a anti-inflamatory. I'd recommend Naproxin (Aleve over the counter). (Not Tylenol or Asparin, these are not anti-inflamatory medications).
3. And The BIGGEST thing that I can recommend is anterior tibialis exercises. This is the muscle opposite your calf. You will be able to flex your AT by lifting your feet. There are exercise machines that can concentrate on the AT, (use resistance), also you can accomplish the same thing by tying a rope around a 5lb weight and fastening it over the tips of your shoes. Then do toe raises with your weight on the backs of your feet (the opposite of a toe raise for your calf).
I've found stretching to be relatively ineffective as a treatment. More than likely, you are pretty stretched out and active if you are having shin splints. |
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