Dealing with shin splints
a_new_dawn
Posts: 517 Member
I saw this on my local health club's website and i thought i would share it....i've not used the techniques myself but i thought the info might come in handy for those who are unfortunate enough to suffer this pain.
More frequently these days I’m being asked by members for ways to get rid of or deal with shin splints. While I would never class myself as an expert on the subject or tell you that doing the following will help, these stretches were recommended in one article and seem to have had good results.
What are shin splints?
Quite simply, shin splints are an irritation of the muscles and connective tissues that are attached to your shinbone, or tibia. The impact from activities such as running or fast walking causes a great amount of stress to the tissues along your tibia and this is where pain develops. For some, allowing enough time to rest between sessions is all that is needed to help manage the pain. Recovery is a vital part of all exercise regimes and should not be neglected!
Dealing with shin splints
Studies have found that there are 3 yoga poses which have helped some sufferers of shin splints. These are outlined below:
1. Legs Up the Wall
Sit about 6 inches away from a wall with your left side facing the wall. Swing your legs up onto the wall, laying your head and shoulders flat on the floor. Spend about 10 minutes in this position, allowing the muscles in your legs (especially your lower legs) to relax. If the position is too intense, try the legs-to-the-coffee-table pose, where you rest on your back on the floor with your calves on top of a sofa or low table.
2. Hero Pose
Kneel on the floor with your feet flat and toes pointing behind you. Sit back so that your butt rests on your heels. You’ll feel a big stretch along your tibialis muscles and the tops of your feet. Breathe deeply into the areas where you feel sensation. Hold for 30 seconds to a minute. As you grow more comfortable with the pose, you can increase the time.
3. Tree Pose
This is a simple, single-legged balance pose that helps build strength in your lower legs, helping you to avoid future shin splints. Stand with both feet on the floor about shoulder width apart. Shift your weight into your left foot and lift your right leg. Turn the leg and place your right foot against your left leg, wherever you can comfortably position it: on the calf or the inner thigh, but never against your knee. Lift your hands upward, or keep them at your sides for balance. Hold the position for five to 10 breaths, then repeat, standing on your opposite leg.
More frequently these days I’m being asked by members for ways to get rid of or deal with shin splints. While I would never class myself as an expert on the subject or tell you that doing the following will help, these stretches were recommended in one article and seem to have had good results.
What are shin splints?
Quite simply, shin splints are an irritation of the muscles and connective tissues that are attached to your shinbone, or tibia. The impact from activities such as running or fast walking causes a great amount of stress to the tissues along your tibia and this is where pain develops. For some, allowing enough time to rest between sessions is all that is needed to help manage the pain. Recovery is a vital part of all exercise regimes and should not be neglected!
Dealing with shin splints
Studies have found that there are 3 yoga poses which have helped some sufferers of shin splints. These are outlined below:
1. Legs Up the Wall
Sit about 6 inches away from a wall with your left side facing the wall. Swing your legs up onto the wall, laying your head and shoulders flat on the floor. Spend about 10 minutes in this position, allowing the muscles in your legs (especially your lower legs) to relax. If the position is too intense, try the legs-to-the-coffee-table pose, where you rest on your back on the floor with your calves on top of a sofa or low table.
2. Hero Pose
Kneel on the floor with your feet flat and toes pointing behind you. Sit back so that your butt rests on your heels. You’ll feel a big stretch along your tibialis muscles and the tops of your feet. Breathe deeply into the areas where you feel sensation. Hold for 30 seconds to a minute. As you grow more comfortable with the pose, you can increase the time.
3. Tree Pose
This is a simple, single-legged balance pose that helps build strength in your lower legs, helping you to avoid future shin splints. Stand with both feet on the floor about shoulder width apart. Shift your weight into your left foot and lift your right leg. Turn the leg and place your right foot against your left leg, wherever you can comfortably position it: on the calf or the inner thigh, but never against your knee. Lift your hands upward, or keep them at your sides for balance. Hold the position for five to 10 breaths, then repeat, standing on your opposite leg.
0
Replies
-
Thanks for posting this. I frequently get shin splints and I got them so bad that I actually stopped doing this program the first time I started it. Great info to try:)0
This discussion has been closed.