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Shin and Foot Pain

oregonlady
oregonlady Posts: 2,743 Member
edited September 2024 in Fitness and Exercise
thought i'd share a bit of info:
:flowerforyou: :flowerforyou:

Tight Calf Muscles Can Cause Shin and Foot Pain

Some of the most common running ailments - shin splints, heel spurs and plantar fasciitis (inflammation of tissue on the bottom of the foot) - are actually caused by calf muscles that are too tight. In the case of shin splints, for instance, the shin muscles have to work extra hard during a run when the calf muscles aren't supple enough, and shin pain results from this overexertion.

Fortunately, this is a problem that's easy to resolve. Stretching your calf muscles frequently can help prevent these running-related problems. Here's a simple calf stretch you can do almost anywhere: Standing backwards on the bottom step of a staircase, slide one foot back so that your heel extends off the step. Then stretch your ankle downward slowly so that you feel your calf muscles stretching from the ankle to the back of your knee. Hold for 20 to 30 seconds, then alternate to the other foot.

Note: Tight calf muscles are not the only cause of problems like shin splints, heel spurs and plantar fasciitis. If stretching does not help these problems, talk to a doctor or personal trainer.

Replies

  • chrissyh
    chrissyh Posts: 8,235 Member
    Thank you!!
  • gmvanloo
    gmvanloo Posts: 100 Member
    Thanks for the article. I have terribly tight calves and need a reminder every once in a while to make sure I stretch every chance I get. Running a marathon on Sunday so really getting in some good stretching this week!
  • Lyn_Matthews
    Lyn_Matthews Posts: 902 Member
    Thank you. I've been having terrible shin splints lately and wasn't sure what to do.
  • msarro
    msarro Posts: 2,748 Member
    You can also aid shin splints by doing shin stretches. I had to start doing them religiously to get rid of my shin problems.

    1) Sit on your legs so your feet are under your butt... kind of like you're kneeling. Then lift one knee up while keeping your foot pinned under your bottom. You can use your other arm for balance if you need to. You'll feel a stretch in your shin. Hold for about 20 seconds then switch sides.
    2) Point your toes and write out the alphabet with them.
This discussion has been closed.

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