Full Version: Shin Splints
Anyone know any good stretches for your lower legs, calves etc. I think i am developing shin splints or already have them. And want to make sure i stretch them out before i workout or play softball.
Out fitness writer had a column on stretching.
Just wondering how all of you who have experienced "shin splints" have dealt with them.
I had them. For me they actually turned out to be "anterior compartment syndrome" The muscle the lines the front outside of the leg below the knee (the shin) is partially responsible for lifting the foot every time you run. My calf was so strong that the front of my leg couldn't keep up on it. Hills made it MUCH WORSE. Mainly uphill since the whole time the front of the leg is contracted for the angle.
I was training for a marathon when it presented. Mile 13 in a long run my feet fell asleep and would not wake up and I added about 3 minutes to my mile for that run. NOT FUN! Stopped me running to the point I was afraid I would not be able to do the marathon. If you saw the size of my legs you would see how the back of them overpowered the front (thanks for the genes dad!). To fix it I had to stretch out the BACK of my legs mainly to release the tension in the front (Went to a P.T. for about 3 months to learn this) After some more running and training it turns out all I need to do is when I am done running walking around for about 3-5 minutes in a duck walk with my toes off the ground. A few feet straight forward a few to the inside a few to the outside and repeat. Now 2 years later I can do more serious hills and not worry so much but when I do hills(Like SAN FRAN HILLS not everyday hills) I have to be sure to stretch when done.
I don't know what your shin splints are, but I hope they are as easy to fix as mine!
I was training for a marathon when it presented. Mile 13 in a long run my feet fell asleep and would not wake up and I added about 3 minutes to my mile for that run. NOT FUN! Stopped me running to the point I was afraid I would not be able to do the marathon. If you saw the size of my legs you would see how the back of them overpowered the front (thanks for the genes dad!). To fix it I had to stretch out the BACK of my legs mainly to release the tension in the front (Went to a P.T. for about 3 months to learn this) After some more running and training it turns out all I need to do is when I am done running walking around for about 3-5 minutes in a duck walk with my toes off the ground. A few feet straight forward a few to the inside a few to the outside and repeat. Now 2 years later I can do more serious hills and not worry so much but when I do hills(Like SAN FRAN HILLS not everyday hills) I have to be sure to stretch when done.
I don't know what your shin splints are, but I hope they are as easy to fix as mine!
Thank you very much!
Sorry you're having problems!
Shin splints are nothing to take lightly. Get good medical advice: it's best to go to a sports doctor, who will know the pressures and needs of you as an athlete; GP's tend to gloss it over and tell you to stop sports.
As athletes we're very ambitious, and both need and want to be out training. Unfortunately, shin splints usually only heal properly if we really do rest and follow the doctor's regime with no cheating!
Generally though, while healing/resting, there are plenty of other things to do, from strength work to swimming. One of the top Swedish skiers a few years ago had shin splints and figured out he could keep in training if he ran in the pool, suspended from a float vest. It worked.
Good luck - but be careful and get FULLY cured before you stress it again.
And look into the root causes: different/better shoes might help, a podiatrist-designed orthotic might do it (saved my running!), be creative about varrying training to avoid the stresses that caused it and might agravate it (I switched to running on soft ground, and walking down steeper hills).
Nat
Shin splints are nothing to take lightly. Get good medical advice: it's best to go to a sports doctor, who will know the pressures and needs of you as an athlete; GP's tend to gloss it over and tell you to stop sports.
As athletes we're very ambitious, and both need and want to be out training. Unfortunately, shin splints usually only heal properly if we really do rest and follow the doctor's regime with no cheating!
Generally though, while healing/resting, there are plenty of other things to do, from strength work to swimming. One of the top Swedish skiers a few years ago had shin splints and figured out he could keep in training if he ran in the pool, suspended from a float vest. It worked.
Good luck - but be careful and get FULLY cured before you stress it again.
And look into the root causes: different/better shoes might help, a podiatrist-designed orthotic might do it (saved my running!), be creative about varrying training to avoid the stresses that caused it and might agravate it (I switched to running on soft ground, and walking down steeper hills).
Nat
QUOTE(Nat @ Aug 10 2007, 08:44 PM) 
Sorry you're having problems!
Shin splints are nothing to take lightly. Get good medical advice: it's best to go to a sports doctor, who will know the pressures and needs of you as an athlete; GP's tend to gloss it over and tell you to stop sports.
As athletes we're very ambitious, and both need and want to be out training. Unfortunately, shin splints usually only heal properly if we really do rest and follow the doctor's regime with no cheating!
Generally though, while healing/resting, there are plenty of other things to do, from strength work to swimming. One of the top Swedish skiers a few years ago had shin splints and figured out he could keep in training if he ran in the pool, suspended from a float vest. It worked.
Good luck - but be careful and get FULLY cured before you stress it again.
And look into the root causes: different/better shoes might help, a podiatrist-designed orthotic might do it (saved my running!), be creative about varrying training to avoid the stresses that caused it and might agravate it (I switched to running on soft ground, and walking down steeper hills).
Nat
Thanks Nat! The main problem is that I have severe arthritis in both hips and I sometimes have to do things a little differently.The idea regarding the swimming pool is definitely worth trying as I had to do that a few years ago as a part of physical therapy.
QUOTE(just eddie @ Aug 11 2007, 12:44 PM)
Thanks Nat! The main problem is that I have severe arthritis in both hips and I sometimes have to do things a little differently.The idea regarding the swimming pool is definitely worth trying as I had to do that a few years ago as a part of physical therapy.
Arthritis is bad! I'm getting it too, though mostly in my hands. A neighbor who is a homeopath has advised me to take cod liver oil pills (Carlsen's, from Norway) - 1000 mg per day. Her husband says that after a month, it really helped his arthritis. I've only been at it for ten days, so no report.
For what it's worth...
Nat
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