Shin Splints!!

Sc4ever

Ok so I think I have shin splints, the front of my legs are hurting when I walk, jog, jump, or any other kind of movement!
Does anyone have any advice?

Thanks

Mcctin65

I get them really bad also. Stretch them really well before you do any exercise.. do circles to the left then to the right and stretch, stretch and stretch some more and be sure to do it again afterwards, too

mwc007

I would say make sure your shoes have good arch supports in them. Putting orthotics in your shoes should help as well. Before going and getting custom ones made bc they can be expensive if your insurance doesn't cover them, find one at the store. The arch support should be semi firm bc if there is no firmness to it, there is almost no point in having it in there. Another thing I can suggest is to make sure you stretch your calf muscle and your soluous(i think i spelled that wrong) muscle. That is the muscle that runs more on the front on your shins. Finally, you can get compression sleeves or even tight socks to wear when you run. I know it might look a little weird but it can help. I have had shin splints since I was in high school they are not fun. I even had to get the trainer at school to tape my shins before games and she would massage my shins. That was really not fun.

If they hurt you after you run get paper cups and fill them half full with water and put them in the freezer. Then you can ice down your shins by ripping the paper cup so the ice is exposed and you run it up and down your shins. Put a towel down under your legs lol.

Well I hope this all helps you. Good luck!!

RissaDean

I got shin splints when I used to run track a loooooong time ago, and they still bother me if I don't stretch right! If they're hurting you a lot right now, apply ice.

Before you run, but after you've warmed up a little, stand about 2-3 feet away from a wall (depending on your height). Keep your feet flat on the ground, but lean your upper body against the wall, almost like a wall-pushup. Now rock back on your heels, keeping your body straight, and lift your toes as far as possible off the ground, and HOLD - do not bounce! - for a 15-20 count. Release. You can do this again throughout your run, if you feel your shins tightening up.

There are lots of other/different stretches out there too....just do a google search for runner's stretches. They usually have better descriptions/pics than what I gave you up top

Sc4ever

thanks everyone great advice!