Shin Splints

ladysvs
ladysvs Posts: 61
edited September 22 in Fitness and Exercise
Does anyone know of a good & fast way to help relieve the pain of shin splints? I can't even walk right now I'm in so much pain from them.

Replies

  • want2BthinRN
    want2BthinRN Posts: 22
    I had the same problem a while back and some one said I had to "walk" out the pain....sounds horrible but it did work. Hope you feel better!
  • Mink626
    Mink626 Posts: 3
    A shot of whiskey! :-) kidding.... Try ice for the 1st day (on 20 min and off 40, not applied directly to skin) and heat the subsequent days. A good friend of mine used to suffer shin splints every time she ran and started using some kind of special shin wraps - not the most attractive things, but she said they helped quite a bit.
  • Goal_Seeker_1988
    Goal_Seeker_1988 Posts: 1,619 Member
    One word: REST! I know someone who ended up having to stop running and stay off their ankle for 6 weeks bc they had shin splints and didn't rest!
  • HollyMac20
    HollyMac20 Posts: 259 Member
    I have had a time with these too. Lots of ice and some alieve. Unfirtunately they really only heal by rest. Try to limit any high impact stuff and/or adjust yout training schedule. My shoes have made a big difference too. Anything that absorbs the shock more. Stretch out your shins by either having someone push you toes down or lay on your back, foot in the air, wrap a towel around younfoot, hold the ends of the towel, roll your foot inward some and pull down. Stretches on the ahin muscle on the outside of your leg.

    Hope that helps. Put the ice right to them.
  • ladysvs
    ladysvs Posts: 61
    Thanks!
  • aaddaammggoolleeaaffss
    aaddaammggoolleeaaffss Posts: 230
    One word: REST! I know someone who ended up having to stop running and stay off their ankle for 6 weeks bc they had shin splints and didn't rest!

    Agreed -- I had horrible shin splints and because I didn't rest them I had to stop running for 2 months
  • darkrider42
    darkrider42 Posts: 5,448 Member
    Once the pain goes away, some light strengthening is in order. There is an easy exercise I do when I have been on a long break from running and my shins start yelling at me.

    Sit on the floor with one leg bent at a 45 degree angle. Put the heel of the other leg on the top of the foot with the bent leg. Then using the ankle as your pivot point, do "foot raises" by pulling your toes toward your knee. You don't need press down with the leg on top...the weight of it just sitting on your other foot is sufficient resistance. Do 10-20 reps on one leg, and then switch to the other.

    Do this as part of your pre-run warm-up. I usually notice a difference in just a day or two.

    Good luck!
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