Shin Splints

MommaBear started this discussion · 2/25/2011

Not sure if this is what I am experiencing, but it was the best I could think of. I have some soreness underneath my shin bones. I think LOL - Maybe I should say I am having some pain underneath the bone that runs down the front of your leg between your knee and ankle - ya' know that one that is hard to shave because it's so easy to knick LOL. I think it has to do with trying to keep my toes pointed the entire time? Any stretches or suggestions to help with this? I was thinking of going and getting a pair of heels, that way I don't have to put so much effort into pointing? Oh, and I do often give myself toe cramps (where you can only relieve the pain by flexing your foot towards the ceiling) - which furthers my suspision that my "pointing" is either not correct or needs some getting use to. I want pretty lines, but Owwww!!

3 replies

PhillyPoleJess · 2/25/2011
Sounds like it may be either way all of us need to stretch out our calves, achilles tendons, and feet. Stretching will make it easier to point. Heels will not necessarily make it better because the muscles will still be tightened. http://www.theflexibilitycoach.com/articles/8_10_ways_to_stretch_tight_calf_muscles.htm #6 is my favorite Tendon Stretch: Stand with both feet on a step or a phone book, with your heels extending beyond the edge of the step. You may want to hold onto something to keep your balance as you shift your weight toward your heels and gently stretch the muscles and tendons in the back your lower leg. Used to get a lot of shin splints from running, a good warm up and very light stretch ( not pushing it hard at all) beforehand helped and then a more intense stretch after.
Flexx10 · 2/26/2011
The BEST way to stretch your shins is to simply get down on your knees and sit back with your booty on your heels and your toes pointing behind you. It may seem like your not doing anything but sitting there, but trust me, you are! It's not a fancy stretch, but HIGHLY effective! I'm an avid runner and since I've been doing this I have not suffered any shin pain in over 5 years! I do it a few times a day, for about 30 to 60 seconds a time. I like to alternate between that and a "downward facing dog" to stretch out my calves and hamstrings as well :)
PennyGirl · 2/26/2011
I agree with the last post. I run nearly 33 miles a week at most and often I suffer shin splints if I fail to stretch my lower legs efficiently. I uaually do the downward dog and place one foot onto the heel of th other. - sit in a chair place legs to either side of chair and press down on tops of toes -stand and place one foot infront of you while leaning into the heel (rear calf stretch) also you an reach down and grap the toe variation - stand and place the ball of one foot against the wall and lean into it. these are a few stretches I do after long runs. I have found that I avoid injury longer when I take the time to stretch well after a run---especially after!! good luck. ciao