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shin splints *help*
- Thread starter jay402
- Start date
BlkWS6
New member
I find that doing reverse calf raises on like a hack squat tend to help a little with my shin splints. Whether or not they help in the long run, Im not entirely sure but performing this exercise does help alleviate some of the pain of the splints. I would also look into getting some sort of arch insert to put in your shoes to help with the impact.
You'll have to work the Tibia to strengthen them...
- Walk on your heels for a few minutes each day
- Get on a 45 degree Leg Press, put on somewhat less than whatever you'd use on a Leg Press Calf Raise. Place your feet like you are going to do Calf Raises, but instead of locking your legs, slightly bend them and do the same motion.
- Walk on your heels for a few minutes each day
- Get on a 45 degree Leg Press, put on somewhat less than whatever you'd use on a Leg Press Calf Raise. Place your feet like you are going to do Calf Raises, but instead of locking your legs, slightly bend them and do the same motion.
RusPA81
New member
I would also suggest icing your shins daily. You may also want to take and ibuprofen anti-inflammatory such as Advil,Nuprin etc, or a naproxen one such as Aleve, but be careful with them as I took to many a long time ago and developed a stomach ulcer. If you do take them make sure to take them with food or milk as this will help with gastointestinal problems.
circusgirl
New member
Hi, I feel your pain. I had these a lot some years ago.
The standard exercise for runners is the pot-of-paint-hooked-around-ankle exercise. Hang a weight off your foot at the ankle like a pot of paint while seated. Lift leg slowly up and down by extending and dropping it. DO for 1 min, do other side, repeat a few times.
Wear cushioning shoes and do as little running and impact exercise as possible. You can retain aerobic fitness by swimming or biking.
As said above, ibuprofen helps.
"running them off" doesn't work. They come back worse, each time. I finally did no sports at all for 2 months and they haven't come back since.
Make sure when you start back running you have the right shoes.
The standard exercise for runners is the pot-of-paint-hooked-around-ankle exercise. Hang a weight off your foot at the ankle like a pot of paint while seated. Lift leg slowly up and down by extending and dropping it. DO for 1 min, do other side, repeat a few times.
Wear cushioning shoes and do as little running and impact exercise as possible. You can retain aerobic fitness by swimming or biking.
As said above, ibuprofen helps.
"running them off" doesn't work. They come back worse, each time. I finally did no sports at all for 2 months and they haven't come back since.
Make sure when you start back running you have the right shoes.
Jay402, thats fine, b/c you dont need to stop running. The cause of shin splints is weak tibialis muscles.
4 Types of Shin Splints:
Posterior tibial shin splints, in the front portion of the legs, account for about 75% of the problems affecting athletes.
Tibial periostitis occurs further toward the front of the leg than posterior tibial shin splints, and the bone itself is tender.
Anteriorcompartment syndrome affects the outer side of the front of the leg.
Stress fracture is usually a localized, sharp pain with tenderness 1 or 2 inches below the knee. This condition is likely to occur 2 or 3 weeks into a new training program after the legs have taken a real pounding.
This might help you also:
http://www.sportsinjuryclinic.net/cybertherapist/front/ankle/tibpost/stretching.php
4 Types of Shin Splints:
Posterior tibial shin splints, in the front portion of the legs, account for about 75% of the problems affecting athletes.
Tibial periostitis occurs further toward the front of the leg than posterior tibial shin splints, and the bone itself is tender.
Anteriorcompartment syndrome affects the outer side of the front of the leg.
Stress fracture is usually a localized, sharp pain with tenderness 1 or 2 inches below the knee. This condition is likely to occur 2 or 3 weeks into a new training program after the legs have taken a real pounding.
This might help you also:
http://www.sportsinjuryclinic.net/cybertherapist/front/ankle/tibpost/stretching.php
KillahBee
New member
Just went to the doctor for my shin splints- unless u fractured something in that part of your leg, there's not much you can do.
ice shin twice a day
I got anti-inflamatory pills prescribed and they help a lot, but Aleve is also good.
I also where a neoprene "leg sleeve" over my shin when I play basketball or run and it helps too.
ice shin twice a day
I got anti-inflamatory pills prescribed and they help a lot, but Aleve is also good.
I also where a neoprene "leg sleeve" over my shin when I play basketball or run and it helps too.
PolishHammer1977
New member
Reverse Calve Raises - 6X10
Ice - 10 minutes
Heat - 10 minutes
Ice - 10 minutes
3 x's per week.
Ice - 10 minutes
Heat - 10 minutes
Ice - 10 minutes
3 x's per week.
SofaGeorge
New member
I used to get shin splints badly. Then someone recommended that I run on grass... not concrete. Since I've been sprinting on soft grass I haven't had any shin splint problems.
You get shin splints from slapping concrete.
You get shin splints from slapping concrete.
Parabellum
New member
I get shin splints because I'm to damn heavy. I am trying to run to lose some weight but the shins kill me 1/2 mile into my run and then I have to stop and am in pain all the way home.
I bought inserts for my gofasters and that doesn't help. When I was in it wasn't an issue. It's just he wiehgt and not consistantly running.
JAY402 What branch are you enlisting in? Do your pull up, push ups and sit up regularly. It will only make it easier for you when you go in. Last but not least if your not a runner, run every where everyday.
I bought inserts for my gofasters and that doesn't help. When I was in it wasn't an issue. It's just he wiehgt and not consistantly running.
JAY402 What branch are you enlisting in? Do your pull up, push ups and sit up regularly. It will only make it easier for you when you go in. Last but not least if your not a runner, run every where everyday.
I am going into the Marine Corp. Yes I do all the exercises needed to for the PFT test. I do lots of sit-ups, and trying to do pull-ups, everyweek they get easier and easier, but with those, i do lots of dips, and push-ups. I run M W F and bike on the stationary bike for 60 minutes on T TH.
The reason for shin splints has already been stated which is to strengthen the tibialis anterior muscle. If this muscle is strong then you will not have shin splints plain and simple. Also, shin splints is also anterior compartment syndrome to a small degree which is swelling of the anterior compartment of the leg. This compresses your fibular nerve and blood vessels in that compartment, to a small degree.
It's definitley a good idea to say again Bull. It's so easy to forget about those little muscles that are so important. Many times you see these huge guys with little tiny pains all over their bodies. They forget about those important stabalizer muscles and really honing in on keeping muscle balance of the joints.
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