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Barbi C.
Barbi C. Sendmail

Shin Splints

asked 11 months ago | Report

What can I do help prevent shin splints. Those little guys hurt like heck.

Answer

6 answers

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  • Gil R.
    Gil R. Sendmail

    Shorter strides, higher cadence, land mid-foot to avoid shin muscle over-use associated with heel striking.

    answered 11 months ago |Report

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  • Erik K.
    Erik K. Sendmail

    I'm with Gil on how to prevent them. I'd add that most recent studies show that landing with good posture and your foot under your center of gravity (not in front of it) are more important than where you land on your foot. Forefoot (on the ball area), midfoot (ball and heel at same time) or mild heel (heel first but very quickly followed by the ball) strike is less important.

    Since you are asking, I also assume you need to treat existing shin splints. Ice, not pushing (miles or speed), and KT tape are my recommendations. Be sure to watch the online videos on the KT tape to make sure you apply it correctly. Also, if you get the professional stuff it's only a few $ more and each application will last for 3-4 days instead of just one day.

    answered 11 months ago |Report

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  • Justyn R.
    Justyn R. Sendmail

    http://www.dailymile.com/forums/injury/topics/16414-posterior-shin-splints

    answered 11 months ago |Report

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  • Doug
    Doug Sendmail

    toe taps. softer surfaces. it's a right of passage for a beginner (after about 2,000 miles they seem to happen rarely for most people).

    answered 11 months ago |Report

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  • Kris B.
    Kris B. Sendmail

    Make sure to do some strengthening exercises for your calves and leg muscles. And if you can run on grass or trails, at least for part of your runs, that should help too. The repetition of running on the road sometimes just catches up to you. Hope you find relief quickly!

    answered 11 months ago |Report

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  • Christina T.
    Christina T. Sendmail

    It's not quite confirmed if they work or not, but there are things called "shin sleeves" out there on the market. They've caught on in my area amongst the XC and track athletes. They seem to help. :) You may want to try them. They might not completely keep shin splints away, but they will help a little at least.

    answered 11 months ago |Report

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