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Sarah C.
Sarah C. Sendmail

OWWWW Shin Splints!!!

posted about 2 years ago | Report

Anyone have any tips on how to prevent shin splints???

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8 posts

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  • Rachel G.
    Rachel G. Sendmail

    http://www.thestretchinghandbook.com/archives/shin-splints.php

    posted almost 2 years ago

  • Matthew W.
    Matthew W. Sendmail

    I used to be plagued by shin splints and a couple of years ago I did a lot of research on how to prevent them. The most likely explanation I came across is that they are caused by over striding, the act of which forces you to dorsiflex your foot (i.e. bend your foot back toward your shin) and heel strike. I found immediate relief by changing my running technique to incorporate a shorter stride, quicker cadence and mid-foot strike. I began making this change over two years ago and haven't had shin splints since (knock on wood).

    Taking shorter, quicker strides may feel weird or exaggerated at first. However, if you can video yourself running, you'll probably notice that it doesn't look at all weird - in my case I found that my overall form was much improved. You'll probably also notice that you are using the muscles of the lower leg much less than before.

    You might also want to learn about Chi Running or POSE - both methods teach you to run with a mid-foot strike and quicker cadence. On the Chi Running site there is an article about shin splints: http://www.chirunning.com/shop/pages.php?id=183&pageid=18. I've incorporated a number of elements from Chi Running into my training and have found them to be helpful.

    I hope this helps you. Shin splints seriously suck. I once tried to run through them in the middle of cross country season (doing 40+ miles a week) and ended up hobbling myself for a couple of months. Listen to your body and don't overdo it! Good luck!

    posted almost 2 years ago

  • Sarah C.
    Sarah C. Sendmail

    Thanks for the tips rachel and Matthew. The Chi running sounds really interesting.

    posted almost 2 years ago

  • Krista
    Krista Sendmail

    I used to get shin splints ALL THE TIME. All through high school. Then in 2006 they actually sidelined me for the entire summer. Sucks so bad. I've been super cautious and proactive for the last year and have had really good luck. One good thing to do is to strengthen your shin and calf muscles. I actually read a study somewhere, and it's long and science-y, but basically what I do - literally every morning in the shower - are two sets of 15 calf raises and 15 toe raises. So a total of 30 calf raises and toes raises each morning. It's such a simple weigh to strengthen those muscles. I swear by it now. Also stretch out your calves after your workouts. ICE. Whenever you first start to feel the slightest pain, ice those bad boys. Using my foam roller or The Stick has helped, too, if you're familiar with or have either of the tools. I have compression socks, too, which have helped tremendously. I wear them whenever I've got shin pain going on - I'll wear them during races, after races, before races. They are amazing. Anyway - all of this has been tremendous for me, and now I'm rambling. If you have any other questions, seriously message me any time. I'm a shin splint professional. Unfortunately. ;) Good luck, Sarah!

    posted almost 2 years ago

  • Vicky S.
    Vicky S. Sendmail

    I DO! The answer is easy. COMPRESSION SOCKS. They're the best at preventing shin splints. I swear by them up and down.

    posted almost 2 years ago

  • Kevin M.
    Kevin M. Sendmail
    in reply to what Matthew W. said:I used to be plagued by shin splints and a couple of years ago I did a lot of research on how to prevent them. The most likely explanation I came across is that they are caused by over striding, the act of which forces you to dorsiflex your foot ... read more

    I'd also like to say thanks for this post!

    posted almost 2 years ago

  • Tim T.
    Tim T. Sendmail
    in reply to what Vicky S. said:I DO! The answer is easy. COMPRESSION SOCKS. They're the best at preventing shin splints. I swear by them up and down.

    I want to try compression socks to help with preventing shin splints... what is the difference and what should I look for?

    posted almost 2 years ago

  • Travis T.
    Travis T. Sendmail
    in reply to what Tim T. said:I want to try compression socks to help with preventing shin splints... what is the difference and what should I look for?

    Example of compression socks: http://www.wildernessrunning.com/shop/index.php/men-s/socks-mens/sugoi-r-r-knee-high-socks.html

    I have neither shopped that site, nor worn those socks, FYI.

    posted almost 2 years ago

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