Shin Splints

shariguymon

I'm just transfering this post from another thread so my friend can find this to read on shin splints. Hope it can be helpful to someone else as well. Thank you Dan for the information.


Shin splints can be tough and a real problem. I get them from time to time. Here is what I do. #1.) Stretch a little before starting and/or during your walk. Stand facing a wall. Place both hands flat against the wall now move your legs back slightly and pretend you are trying to push it over. You see runners doing this stretch all the time.

Go slow and moderate the amount of pressure you push with again keeping your hands against the wall. This will stretch the backs of your legs. Next, move one leg in, bend one knee forward like you are in a running stance. While you are in that stance, move your back leg out, pointing your toe behind you. Now switch legs and repeat with the other leg. If you have sensitive shins, you should freel a little pressure. Dont over do it and go slow, you really just want to strecth them out. If I feel the pain during a run/walk I will stop and try this exercise.

#2.) When you are home, take off your shoes and socks, sit in a recliner and get a smallish hand towel. Grip the towel with your toes. Do a few reps of this. If you have severe shin splints it probably wont be much fun so you may have to wait until the pain goes down. But if you only have them occasionally, this is a good exercise to do.

#3.) The surface that you walk on plays a big part. If you can, walk on grass or softer surfaces. The harder the surface, the more pain you can expect.

#4.) Shoes play a part too. Make sure you have nice, well cushioned shoes. You can even use a "Dr Shoell's" type gel inserts to help.

#5.) The last resort is rest, ice and compression. An ace bandage helps me from time to time.

I hope that helps. Shin splints really hurt and can make a good walk bad. Good luck and post results.

Dan