Relief from shin splints!!!
ptarango
Posts: 10
I've been increasing my time on the treadmill lately and have been seriously feeling it in my shins. I found this article on Gizmodo and decided to try it. I've only been doing it for the last 2 days, but my walk/jog yesterday did feel a little better. I'm curious if anyone has tried this and/or anything else and has any feedback.
Here's the link and the steps.
http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise
Instructions:
1. Find some stairs. Actually, just one stair or a curb will do.
2. Turn so you're facing down the stairs. Scoot forward until just your heels are on the stair, with the rest of your foot hanging off (you can hold a wall or railing for balance).
3. With your legs straight, point your toes downward as far as you can, then lift them up as far as you can. Repeat.
4. Use a timer. Do as many as you can in 30 seconds. Do them rapidly, but with full extension and flexion.
5. After 30 seconds, bend your knees at a 45-degree angle (about half way). Without pausing to rest, do another 30 seconds of flexing in that position. That's one complete set. If it burns like hell, then you're doing it correctly.
6. Rest for a minute or two, then do another set—30 seconds with the legs straight, immediately followed by 30 seconds with the knees bent. Rest for a another minute, and repeat the two-part set.
7. Each day, do three of these two-part sets. The total daily routine includes 6 30-second sessions.
Here's the link and the steps.
http://gizmodo.com/5902699/banish-shin-splints-forever-with-one-magical-exercise
Instructions:
1. Find some stairs. Actually, just one stair or a curb will do.
2. Turn so you're facing down the stairs. Scoot forward until just your heels are on the stair, with the rest of your foot hanging off (you can hold a wall or railing for balance).
3. With your legs straight, point your toes downward as far as you can, then lift them up as far as you can. Repeat.
4. Use a timer. Do as many as you can in 30 seconds. Do them rapidly, but with full extension and flexion.
5. After 30 seconds, bend your knees at a 45-degree angle (about half way). Without pausing to rest, do another 30 seconds of flexing in that position. That's one complete set. If it burns like hell, then you're doing it correctly.
6. Rest for a minute or two, then do another set—30 seconds with the legs straight, immediately followed by 30 seconds with the knees bent. Rest for a another minute, and repeat the two-part set.
7. Each day, do three of these two-part sets. The total daily routine includes 6 30-second sessions.
0
Replies
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there's specific ways of strapping for shin splints too.
http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/shin-splints/shin-splints-taping
http://www.youtube.com/watch?v=nacl7Df68kY 0 -
there's specific ways of strapping for shin splints too.
http://www.sportsinjuryclinic.net/sport-injuries/ankle-achilles-shin-pain/shin-splints/shin-splints-tapinghttp://www.youtube.com/watch?v=nacl7Df68kY
Very cool...I'll check those out. Thanks!0 -
I remember in high school, my coach telling me to land more on my heels when I run. It cleared up the shin splints. I run a little now, and haven't had any shin splints in years. I'm absolutely no expert runner, tho, so that could possibly be awful advice, Idk!0
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Will have to try these. I've always avoid distance running because my shins tend to say "LOL, NO." Thanks for posting this!0
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My trainer told me to make ice in small paper Dixie cups. you can tear the top of the cup down and use it to message and ice the shins after running. It was a great help to me.0
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I d othe worst things you can do for shins and archillies:
- road running (30-40 miles per week),
- high high heels,
- very little stretching
However i combat it with:
- quality shoes
- replacing the shoes minimum every 6 months - even if they don't look like they need it
- reformer pilates (BEST THING EVER FOR SHIN SPLINTS and ACHILLIES)
- magesium
- rest days
hope it helps!0 -
That excerise does work pretty well. I have terrible shin splints right now. One of the first things I did was get new sneakers, which seemed to help a little.
Walking is actually good for them. Also 20 minutes ice, alternating with 20 minutes heat.
Finally, I went out and got a foam roller and a lacrosse ball. I use the foam roller to roller under and top of my calves and I use the lax ball to roll the shin splints it HURTS like HELL. But it does seem to help loosen it up a little bit.0 -
relax for a few days...0
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Will have to try these. I've always avoid distance running because my shins tend to say "LOL, NO." Thanks for posting this!
Wow, your shins are nice! Mine say "WTF? die die die from pain" :laugh:0 -
Wow thanks I will visit that site, my shin splint come from rope jumping.0
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Thanks for posting...I suffer with shin splints too and looking for some relief. Will try this.0
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A good one that I have always done to stretch them is to sit on the edge of a couch or chair and while holding your leg out in front of you, you write the ABC's in the air with your toes. This one is just good because your are able to get it every which way from tracing the letters and then by Z you can feel that your muscles around your shin bones are warmed up.0
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Will have to try these. I've always avoid distance running because my shins tend to say "LOL, NO." Thanks for posting this!
Wow, your shins are nice! Mine say "WTF? die die die from pain" :laugh:
Mine say "Nice try, fatty...why don't you stop kidding yourself and go eat a donut?" My shins are jerks.0 -
Shin splints are so painful! I had shin splints so severely about ten years ago that I could barely walk. Went to a runners shop (intending to purchase new shoes) and told them about the issues I was having. My running shoes were way too small (I might wear 7.5 or 8 in regular shoes, but my running/walking shoes are 9.5!)- and they helped me find shoes that were correct for my feet- size and style. I have had no problems ever since.0
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Thanks everyone...very helpful advice and a reason to buy new running shoes.0
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Will have to try these. I've always avoid distance running because my shins tend to say "LOL, NO." Thanks for posting this!
Wow, your shins are nice! Mine say "WTF? die die die from pain" :laugh:
Haha, I usually wuss out and obey the "LOL, NO" so I don't normally get to the "WTF? agony die now" bit.
It's like "dear shins, I'm not asking for a marathon here, just a couple miles." It really sucks when the rest of you feels ok, and it's just this part of your body not cooperating.
Keep the suggestions rolling. I'd be happy if I could do a 5k run before I die, lol.0 -
What I have found is that shin splints are usually a result of impacts that are not absorbed well.
Here are 3 video tutorials that will show you deep tissue treatments to help release some spasms in your foot and shins that may be causing or resulting from this hard landing.
Video Tutorial #75 The Deep Tissue Treatment Dr. James Stoxen DC Uses For Shin Splints
http://teamdoctorsblog.com/2012/05/25/video-tutorial-video-tutorial-75-the-deep-tissue-treatment-dr-james-stoxen-dc-uses-for-shin-splints/
Video Tutorial #80 Dr James Stoxen DC Demonstrates How To Self-Help Deep Tissue Treatment Of The Subtalar Joint Of The Ankle On The Inside.
http://teamdoctorsblog.com/2011/08/01/video-tutorial-80-dr-james-stoxen-dc-demonstrates-how-to-self-help-deep-tissue-treatment-of-the-subtalar-joint-of-the-ankle/
Video Tutorial #81 Dr James Stoxen DC Demonstrates How To Self-Help Deep Tissue Treatment Of The Ankle (Subtalar Joint Outside)
http://teamdoctorsblog.com/2011/08/03/video-tutorial-81-dr-james-stoxen-dc-demonstrates-how-to-self-help-deep-tissue-treatment-of-the-subtalar-joint-of-the-ankle/
Video Tutorial #87 Dr James Stoxen DC Demonstrates Self-Help Deep Tissue Of The Ankle Mortise
http://teamdoctorsblog.com/2011/08/10/video-tutorial-87-dr-james-stoxen-dc-demonstrates-self-help-deep-tissue-of-the-ankle-mortise/
Here are my last two articles you might find helpful:
How Does The Body Spring Back Safely From Impacts Of Running and Walking?
http://teamdoctorsblog.com/2012/06/13/video-tutorial-12-is-running-bad-for-knees-how-the-body-springs-back-safely-from-impacts-of-running/
Self-Tests & Exercises To Reduce Over Pronation and Over Supination From Impacts During Walking and Running
http://teamdoctorsblog.com/2012/06/18/video-tutorial-28-the-impact-absorbing-landing-muscles-of-the-human-spring-mechanism-testing-and-training-the-spring-suspension-muscles/
Dr James Stoxen DC, President, Team Doctors The Barefoot Running Doctor0 -
thanks!0
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