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Stop Shin Splints in Their Tracks

If you run, chances are you have suffered through shin splints and it is no fun. There’s the physical pain to contend with as well as the pain of having to take time off when you are on a roll. To prevent as well as treat shin splints you need to do two things – stretch and strengthen the area. Here’s what you do.

  • Stretch: Keep your calves, feet and ankles flexible. Stretch them daily, even if you don't run that day.
  • Strengthen: To strengthen your shin muscles, lean your back against a wall with your feet flat on the floor, 8 to 10 inches from the wall and lift toes up towards shins and slowly lower down. This works the shins and calves. cautions that you never do this strengthening exercise before you walk or run. The best time to do it: after your workout or just before bed.

Fit's Tip: If you are training for a long race and starting to increase your mileage, do this exercise. Most injuries occur when the weekly mileage starts to increase. Take care of your shins and they will take care of you.


Join The Conversation
freegracefrom freegracefrom 9 years
I'm prone to these too. :/ They're dreadful. I'll try out that "strengthen" tip! Thanks, Fit!
cereal_please cereal_please 9 years
The same thing happened to me, cageyme. Never ignore your shin splints if they persist! I did and they got so bad I developed stress fractures and had to rest for a month. It was terrible!
cageyme cageyme 9 years
I have had shin splints before. I tried to keep running through the pain -- and I paid for it later. The shin splints were so painful that I was literally off my feet for a week. I used a lot of ice on my shins. After that I concentrated on stretching and strengthening and I eased back into my regular workout.
Renees3 Renees3 9 years
I suffered through these a few weeks back. I just stretched and kept going, because I didn't know what to do. Luckily they're getting much better now!
Lovely_1 Lovely_1 9 years
I just got some sweet new runners so hopefully that helps :)
aimeeb aimeeb 9 years
Thanks Fit!
latent latent 9 years
Try MBTs or FiveFingers to avoid shin splints. :)
lattegoodness lattegoodness 9 years
Cool tip, thanks Fit! (haha that rhymed)
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