shin splints KARMA FOR HELP I NEED IT BAD....

[tiger88]

Well i am a decent size at 6 3 around 235-240 and i have some nasty shin splits.......i get them running and spriting because of sports.....trainer just says "ice them" i need more help BAD

do any of these things



http://www.orthopedicquestions.com/ortho-catalog/shin-splints/index.htm



thanx for your time.....

big karma for help

 

[PolishHammer1977]

strengthen up the muscle aside your shin. like a reverse calve raise.

 

[spatts]

Are they anterior or posterior?

 

[tiger88]

Are they anterior or posterior?

lol english is my second languge but they are on the inside of leg so same side as big toeright near the soleus

 

[tiger88]

Are they anterior or posterior?

lol english is my second languge but they are on the inside of leg so same side as big toe right near the soleus

 

[from zero]

Whatever you do, do NOT run. You can't just ice them either. It helps, but it ain't gonna heal them. Do like Hammer said and strengthen the muscles. Reverse calf raises are good. Walk around on your heels. Stretch them. But do not run. That will only make it much, much worse. (A friend of mine had them, and I read up on the condition).

spatts will help you a lot too.

 

[edgecrusher]

A massage therapist can really help w/ these. Since I've been going to one, they have not come back.

 

[tiger88]

Whatever you do, do NOT run. You can't just ice them either. It helps, but it ain't gonna heal them. Do like Hammer said and strengthen the muscles. Reverse calf raises are good. Walk around on your heels. Stretch them. But do not run. That will only make it much, much worse. (A friend of mine had them, and I read up on the condition).

spatts will help you a lot too.

lol not running would help but playing college football and not running isnt gonna happen....thanx anyways...

 

[coolcolj]

you will need to rest up for them to recover, then do one lgged eyes shut balances as well as toe curls.

Do ankle rotations, each direction daily.

 

[Zander1983]

If you're injured, which you are, then you shouldn't be made to run. I know you need/want to, but you're better off healing and strengthening the muscle (as suggested above). In the long run it is the best solution for everybody involved, and you should make this known. Shin splints can become crippling, and you don't want to get to that stage.

Aside from that, run on grass only. Sports massage will do a world of good for you shin splints. Get some!

 

[from zero]

lol not running would help but playing college football and not running isnt gonna happen....thanx anyways...

I'm serious man, you cannot run. You have to let them heal. If you run, they will not go away.

 

[Zander1983]

Do ankle rotations, each direction daily.

Write the alphabet with each of your feet. I'm serious.

 

[tiger88]

thanx guyys i wil hook up the karma.....more help please please

 

[FatRat]

I can understand your reluctance to stop running, but the only way to let an injury recover is to stop performing the action that caused it!

The excesises metioned above will then be great to strengthen the shin muscle. If you are going to have to run, try using as soft a surface as you can. Good luck!

 

[endpoint]

Get better shoes.....seriously.

I work with an athletic shoes sales company.

our job is to identify problems with feet and their movements and accomidate that with shoes

go to a podiatrist and get your walking cycle looked at......get some shoes to match your problems dont get orthodic inserts unless you have major problems.

most shoes will suit different feet (that pronate, supinate and are neutral) all you need to do is find what your feet do



if you have recently increased the volume of your running this, may also be the problem. change in running conditions (switching from grass to concrete) is also a problem.

change your shoes, stretch all the muscles in your lower leg, for quick pain point and tap your toe to the ground.
always warm up.

and use ice. It will help them heal

 

[KillahBee]

http://www.geocities.com/Yosemite/Trails/2193/shins.html

plus, if u play basketball or run, buy a leg sleeve and use it, it helped me a lot.

 

[XbdawggX]

I used to get them really bad myself... specifically, on the insides of my shins.

I tried all those exercises, but they didn't seem to do very much, to be honest. What really helped me was stopping running all together for a week or two (until they completely healed).

I also analyzed my step (like the guy above alluded to). It turns out I was under-pronating and the shoes were only making this worse. (i.e. I was rolling along the outside of my foot as I stepped.) So, whenever I buy shoes now I have to check to see how they 'roll'. You can buy shoes that will help correct over/under pronating. This might be worth checking into.

 

[t3c]

stretch before and after you exercise

when you are at home do something like

reverse calve raises 3x20, and maybe even some regular BW calve raises on a stair

this actually completely fixed my shin splints...I never get them anymore and they were very bad when I had them

 

[mr. sparkle]

The best thing to do is to warm up before you exercise. To get your shins to operate without getting too sore just sit in a chain with your feet on the floor in front of you and just tap your feet on the floor, keeping your heel on the ground and moving the whole front of your foot up and down. To get the inside of the shin just pigeon-toe your feet, pointing the toes slightly away from each other and keeping the heels close together.

To eliminate shin splints after a workout do the same thing, but go much slower and do broken up "sets" of them (do a set of 15, take a break, do another set of 15, take a break, etc.)

Best of Luck!

---Mr. S---

 

[JKerry]

one of my cross country/track friends gave me these suggestions, as i had them a few years back. ice them, also write the alphabet in the air with your toes extended (someone already mentioned this), and (get ready) wear high heels when you're resting. ok, i don't mean go out and grab some girly shoes. but having your heel raised with toes extended alleviates the pain. so, just take some flip flops and duct tape something under the heel making it kinda like a high heeled shoe. i know it sounds kinda gay, but it works.

jkerry

 

[tiger88]

thanx again bro

 

[Tarheel]

At college I got bad shin splits, so bad I couldn't even walk to class on the brick sidewalks.

First off I changed shoes. I quit wearing boots/hiking shoes/Doc Martens all together since they're much heavier than a sneaker. Then I added some exercises like mentioned above. Another is, get on a leg press, then angle your knees, and push the plate with your feet only. This works the muscle opposite the calf, the anterior tibialis. Do sets of like 15 or 20, so the weight will have to be pretty low.

Quit doing heavy calf workouts, as having a large disparity between calf strength and anterior tibialis (sp) can lead to shin splints.

Might want to work on your VMO some (teardrop of quad) since it helps with patellar (kneecap) tracking. Often shin splits and patellar tendonitis come together (I had both it turns out). Patellar tendonitis can be aggrevated by excess movement of the kneecap, due to not enough muscle around it to support it.

I also got some elastic bands, and would put them under a door, around leg of bed, or on a doorknob, and then use them as resistance for ankle flexion exercises.

 

[tiger88]

ya i am going to go buy some new shoes today.....thanx