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Shin-splints... suggestions?
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I get really bad shin-splints when I try jogging/running... is there anyway to stop this, or do I just have to 'work through the pain'?
I have the same problem and I recently read something about exercises specifically to help strengthen the shins, but I can't remember where they were! I'll have a look for you, but I seem to remember they primarily involved hopping around, forwards and backwards, on your toes. Having tried it myself i can say it definitely feels like it stretches the right muscles... But yes, I'll look for you and see what I can find.
Cool, thanks Aestivalis! Would definately appreciate it!
Stretching and strengthening the calf muscles can help prevent and treat shin splints. Here are some stretches that will target this area. (Hold each stretch for 10-15 seconds, repeating 2-3 times.)
Calf stretch: Step forward into a half lunge, toes pointing forward. Your forward leg should be bent and the back leg should be straight. Stretch the calf of your back leg by pressing your heel down toward the floor, keeping the forward leg bent and stationary. You should feel a stretch in the calf of your back leg. Repeat on opposite side.
Hamstring stretch: Begin by standing upright, feet under hips, toes pointed forward. Place the heel of your right forward so that your toes point upward. Keep your back leg slightly bent and abs tight to help with balance. Place your hands on your front thigh. Keeping torso straight, bend over from the waist, lowering your upper body towards your extended leg until you feel a stretch in the hamstring of your front leg. Repeat on opposite side.
Calf stretch: Step forward into a half lunge, toes pointing forward. Your forward leg should be bent and the back leg should be straight. Stretch the calf of your back leg by pressing your heel down toward the floor, keeping the forward leg bent and stationary. You should feel a stretch in the calf of your back leg. Repeat on opposite side.
Hamstring stretch: Begin by standing upright, feet under hips, toes pointed forward. Place the heel of your right forward so that your toes point upward. Keep your back leg slightly bent and abs tight to help with balance. Place your hands on your front thigh. Keeping torso straight, bend over from the waist, lowering your upper body towards your extended leg until you feel a stretch in the hamstring of your front leg. Repeat on opposite side.
My understanding is it's cuased by a muscle imbalance between the the calf muscle (Gastrocnemius) the larger calf musle at the back of the shin and the the small antaogonist muscle at the front of the shin (tibialis anterior).
To strengthen the tibialis anterior, try every other day walking on you heels with the toes raised for as long as you can (about 30 seconds) until the shin burns. rest a littles, say a minute, then repeat 2-3 more times.
Also it you have a yoga band, tie this to something and loop over your toe. Then pull back and hold momentarily and repeat for 12-15 reps, rest and miunte or so and repeat 2-3 times
To strengthen the tibialis anterior, try every other day walking on you heels with the toes raised for as long as you can (about 30 seconds) until the shin burns. rest a littles, say a minute, then repeat 2-3 more times.
Also it you have a yoga band, tie this to something and loop over your toe. Then pull back and hold momentarily and repeat for 12-15 reps, rest and miunte or so and repeat 2-3 times
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