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Shin splints anyone?!

I just got over (hopefully) a shin splint in my right shin and have been working out on eliptical (sp?) and bike machines while recovering. I want to start running again... any suggestions on way to keep them from coming back?

Fri. Jun 3, 2:52pm

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need new/better shoes & STRETCH :)

Id's suggest getting quality running shoes at a store where they can watch you run on a treadmill and be sure you are getting a shoe with the proper support.
Stretch before u start running, stop after a while and stretch those calves out again and stretch when you are done.

they're a pain, that's for sure!

Friday, June 03, 2005, 4:10 PM

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My orthopedist says avoid running down hill at all costs. It's helped me, as does avoiding up hills.

Friday, June 03, 2005, 7:16 PM

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You're right about the shoes...

I read your tip and bought a pair larger on clearance (in case it was the wrong thin g)

SOO glad! my workout was so much better today!


Saturday, June 04, 2005, 8:12 PM

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Another tip:

Make sure you also strengthen the muscles in front of your lower leg. Long sit on floor facing a table leg and wrap elastic band on top of your foot and secure it to the table leg or other stable furniture legs of the sort, then bring your foot towards you. Make sure you keep the movement controlled, especially during the return phase (when bringing the foot away from you).

If all else fails, try using some kind of wrap around your lower leg to add a bit of pressure. After your running, if it still hurts, massage the area where it hurts and ice it for a few minutes.

Saturday, June 04, 2005, 11:40 PM

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Icing is a big help!! If it hurts after a workout/run, *definitely* ice it afterwards, adn then again at the end of the day before bed.

I also second the post about stretching and the advice about the shoes. Running shoes are not all alike. If you're doing any serious running, get thee to a specialist store! People have different pronation and support needs. A shoe that provides for your specific needs are an absolute must. Buying shoes on clearance isn't necessarily the way to go unless you're 150% sure of what shoes you're looking for and can tell what each different pair offers.

Monday, June 06, 2005, 8:00 AM

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one more tip

Whenever I am on a treadmill I always run in at an incline from 1-2% and I don't get shin shin splits anymore. Not sure why but it helped me a lot.

Monday, June 06, 2005, 10:15 AM

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Tap your toes to avoid shin splints

I've found that to stretch out before you work out, stick your foot out and keep your heel down in one place and just tap your toes a bunch of times. This loosens up your shins and it works for me!

Monday, June 06, 2005, 3:46 PM

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I had had shin splints forever. A simple exercise if you do not have access to a rubber band for stretching is to tap your foot until it burns. You are building up the muscle in the area and that will ease the pain and also be preventative.

Tuesday, June 07, 2005, 9:35 AM

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Additional Stretching Info:

Shin Splints are the bain of my existence, and I know I'm not alone! REally, though, shin splints are a general term people use to refer to a variety of pain in the front of their legs, and so there can be a variety of causes. One reason is an imbalance of muscle between the back of the calf and the muscle at the front of the calf--if this is the cause, then tapping or other exercises to build that muscle (which is responsible for lifting your foot up) will help (thanks for the tip on the rubber band--I'm going to try that one!). Sometimes its a matter of tightness in your calf or your acheles (spe?) tendon. In addition to the stretch in the url I'm attaching, you can stretch the tendon more by placing a book under the ball of the foot/leg you are stretching--you'll feel the stretch all the way to your heel, but don't over do it, and NEVER bounce in any stretch. If neither of those (along with RICE--rest, ice, compress and massage, and elevate) work, then you should definitely see a PT or other professional who can help you figure out what shoes are best for you. Shin Splints are not just a pain, but if they're left untreated and you continue to over exert they can lead to stress fractures. The very last stretch in the url I'm attaching was new to me--for the muscle at the front of the calf--and seems to work--though, it feels awkward.


Tuesday, June 07, 2005, 7:17 PM

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I am recovering from shin splints. The biggest help - changing the insoles in my running shoes. I bought some blissfully bouncy and soft running insoles and they have helped a great deal.

Thursday, June 09, 2005, 11:47 AM

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