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The Skinny On: Shin Splints

Shin splints. They're a common complaint, especially among runners. Lance suffered from them during the NYC marathon. They are, however, easy to avoid. To get the skinny on shin splints,

  • If you are new to running start slow - don't run too hard or too long.
  • Wear proper supportive running shoes, and if you have flat feet consider using arch supports.
  • Add stretching and strengthening to your routine. Calf stretches and calf raises are a good place to start.

If you are already suffering, try applying ice to the sore area and taking some anti-inflammatories. Massaging the muscle on the outside of your shin can help. Start at your ankle and rub toward your knee.

Join The Conversation
photojunkie photojunkie 10 years
i have suffered with shin splints for 8 months now and am in physio for them its getting much better but i haven't been able to run, instead i cycle.
suzanne suzanne 10 years
This might sound nutty, but I can stop my shin splints if I just untie my shoes and then retie them loosely. Does this make sense to anyone else - or is it just me? It always works for me...
purplesugar purplesugar 10 years
no problem, fitness girl! I used to do that when I ran cross country ..... a very long time ago ;)
DStirk DStirk 10 years
Great idea on the cups! I never would have thought of that! thanks!
purplesugar purplesugar 10 years
If you run outside a lot and don't want to get shin splints, try running in the grass instead of on pavement. Like a treadmill, the dirt has more give than pavement, so its not as bad on your shins. Also, if you have shin splints - get little paper cups and fill them with water then freeze them. After you run, peel down the top of the cup and massage your shins with the ice. It helps a lot!
LaylaCams LaylaCams 10 years
I use to get them also, they hurt so bad. :(
JessNess JessNess 10 years
oh man i use to get killer shin splints when I was younger
flutterpie flutterpie 10 years
treadmills have way more give then the ground. Merry Christmas and Happy Birthday, can it get any better?
DStirk DStirk 10 years
IT's wierd, sometimes I get shinsplints when i run outside but never on the treadmill. I am now wondering if it is because i stretch more at the gym... hum, thanks fit now i am going to extend my stretching to outside.
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