Diminishing and Avoiding Pain from Shin Splints



Diminishing and Avoiding Pain from Shin Splints

➢ proper footwear

➢ good warm-up and dynamic stretch before running

➢ cool down and stretch after running

➢ try to avoid more than 10% increase in weekly mileage

➢ try to do more mileage on track, grass, or trail than on road

➢ THESE SUPPLEMENTAL EXERCISES AND STRETCHES MAY BE DONE SEVERAL TIMES PER WEEK – MANY WHILE AT HOME OR IN CLASS –SETS OF 10 WORK WELL FOR MOST OF THESE.

•        Sitting with left ankle on right knee, apply pressure to inside of foot (near large toe) with hand, and turn foot up and in, using leg muscles.

•        Same position as above, apply pressure to outside of foot (near small toe) with hand, and turn foot down and out using leg muscles.

•        Same position as above, apply pressure to top of foot (near toes) with hand, and lift foot using leg muscles. Repeat with right ankle on the left knee.

•        Anchor one end of an elastic band to the leg of a table or sofa. Stretch the band, and then loop it around the end of the foot. Move the foot up and down and side to side against the bands resistance.

• Draw each letter of the alphabet with the big toe of each foot in the air (just two or three times through with each foot is effective).

•        Calf raises on a step – start with heel below step level and raise up as high as you can.

•        In a sitting position repeatedly raise and lower the front of your feet with the heels on the ground as high and quickly as possible for 60 seconds. You can do this exercise during the school day while sitting at your desk.

• Walking on toes, on heels, and on inside and outside edges of feet, pigeon toed, and toes pointed out.

• With socks off, gather up a towel that is flat on the floor, using only the toes.

• Pick up marbles using the toes.

TREATMENT IS TO ICE AND TO TAKE ANTI-INFLAMMATORIES. HEAT BEFORE WORKOUTS CAN ALSO HELP REDUCE PAIN – MOST IMPORTANT, THOUGH, IS TO STRENGTHEN, USING THE EXERCISES ABOVE

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