Any adivce for shin splints?
140401
Shin splints is a condition where there is pain in the anterior tibia caused by overuse of the anterior tibilias muscle. They are most common in inexperienced runners or runners who overtrain. The pain is usually worsened by exertion and other factors:\n\n- Running on hard surfaces\n- Insufficient padding in the shoes \n- Over-pronated and/or flat feet can also lead to increased stress on the lower leg muscles during exercise\n- High arched feet can experience shin splint discomfort because this foot type is a poor shock absorber.\n\nThe treatment for shin splints is rest. Running and other strenuous lower limb activities should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, icing and anti-inflammatories may be suggested by a doctor or trainer, though there is some controversy over their effectiveness. A contributing cause of shin splints in some cases is the relative weakness of the muscles on the anterior of the lower leg compared to those in the calf. In this case exercises that preferentially strengthen the anterior muscles may help alleviate or avoid shin splints.\n\nIf you are just starting to run. Take it easy and progress into a walking program first before running. Here are some links for progression:\n\n12-week walking schedule\nhttp://www.preventdisease.com/fitness/walking_schedule.html\n\nBeginning a Jogging Program\nhttp://preventdisease.com/fitness/fitness_jogging.html\n\nA Rundown on Shin Splints\nhttp://preventdisease.com/news/articles/rundown_shin_splints.shtml
777828
Check www.webmd.com to see what causes shin splints.  It could be anything from your diet to your warm up routine.  Only way to know is to look into it further and if you are not satisfied, consult with your team trainer or physician.
716252
sounds like shin splints to me. I get them all the time. Ice them for about twenty minutes a night and immediately after jogging, tap your foot on the ground for about five minutes. It doesn't feel like it's doing a lot to start but then after about a minute, it'll start to burn. Do it for both legs and it should stretch out your shins and reduce shin splints.
1154594
stand with your back against the wall, lift your toes up so that you are standing on your heels. hold for 2-3 seconds and repeat. Do this for 3-5 sets of 12 -15 reps. This is not an immediate cure, but will build the muscles in the front part of the shin and will reduce shin splints over time. Also remember to stretch thoroughly
178090
A sore knee ligament will give you localized pain in and around the knee.  A shin splint is just a strain of the anterior tibal muscle.  For the knee ligament, however, you may want to consult your doctor or orthopedist to have it checked and possibly x-rayed.
340686
Warm up thoroughly, wear good running shoes, toe taps are good for strengthening shins. Get a coach to check your stride. If that doesn't work see a sports physiotherapist\nfor a diagnosis.
842263
rest elevate ice. i deal with this day in day out. massage is great what i get my clients to do is get a golf ball and roll it down the leg next to the shin. it breaks up the scar tissue there. i would suggest to stop running until u get it better. it wont go away on its own
1090031
Oh yeah, ain't it a pain?\n\n1) do stretching exercises to lengthen the tendons in the back of your leg.  Sorry, I can't describe them, but a web search for heel pain will turn up illustrations.\n\n2) NSAIDs like Ibuprofen will reduce the swelling and pain\n\n3) arch supports help a lot--my Dr. recommended SPENCO brand; don't bother with Dr. Shoals\n\n4) shoes with 2" heels can be more comfortable than flats\n\n5) shoes with really squishy soles help a lot\n\n6) don't go barefoot, even around the house.  Try to walk/stand on soft flooring rather than concrete or tile\n\n7) you can get splints to wear at night that keep your tendons stretched.  Haven't tried this, but may in the future\n\n8) a friend recommended DMSO, I've been using it for 3-4 days and it seems to help.  It's a cleaning solvent that's been found to help alleviate swelling and arthritis.  Get it at a health food store.
744312
It may be as simple as tendonitis, which may also be manifested as 'shinsplints', or 'bursitis'\n\nSeriously, there are inflammations of the connective tissue that can be very painful and slow to heal.\n\nA doctor can help you be sure what you have.  \n\nSometimes moist heat and anti-inflammatory drugs help.  Aspirin is a readily available anti-inflammatory, if you can take it.  Paracetamol (Tylenol) and ibuprofen are not, in my opinion, in the same league.\n\nRelief of pain and anti-inflammatory action are two different things.\n\nThere are prescription medicines which are strong, but also tend to be irritating.  Your doctor can recommend something for you to try.
613010
Rest Ice Compression Elevation Stabalization-- RICES the old standby regimen. You have to do all of these things or your ankles won't heal. Also use non-steroidal anti-inflammatory drugs such as naproxen or ibuprofen. If the sprains are severe enough, you might even need crutches. You should probably go to an orthopedist or sports medicine doctor to figure out exactly what is best in your situation. Good luck! Don't let this get you down!
677501
i know they cause knee problems so it'll probably cause shin splints too. wear tennis shoes, they're comfy & they don't hurt your feet
160200
Running pain in the shin is commonly known as shin spints. There are three main causes: Stress fracture of the tibia, pulling of the muscle away from the tibia, and soreness from over use. \n\nUnless you are putting in hard milage on an unforgiving surface, I would guess that it's the third cause. It can be caused by running on hard surfaces and running hard on tight turns indoors. I've also seen it happen to people who have shoes that are too large. They curl their toes in an attempt to hold their shoes in place and that causes the muscle to tense up causing problems. Trying to hold your ankles in a fixed position can also cause it. \n\nHere is an exercize that you can try that may help: First you need a towel. Sit on a chair. Spread the towel on the floor. Place your feet so that your toes are on the towel, but your feet are on the floor. Pull the towel towards you by curling your toes. Try to move as much of the towel under your feet as you can, just by pulling it with your toes. (It's hard to do.)\n\n\nKnee problems can be caused by shoes that don't provide enough cushioning or don't have the right kind support for your running mechanics. If your ankles pronate (rotate in) or supinate (rotate out) on each stride, that force gets transmitted up to your knees. Wearing shoes that are right for your body mechanics could clear up the problem. You may have to have a gait analysis done.\n\nThere are a lot of stretches for your hamstrings. A common one is a modified hurdlers stretch. Sit on the ground, put the sole of one foot on the inside of the other thigh, keeping the other leg straight. Slowly stretch reaching for the toes of the straight leg.\n\nI always recommend Bob Anderson's stretching book. You may be able to find it in a local library. If not, it's on Amazon: http://www.amazon.com/gp/product/0936070226\n\nThere's also a DVD based on the book.
810020
reduce your speed and distance, increase them gradually\nincrease 1km every 2 weeks\ndont run on hard surfaces like concrete/asphalt...you should prefer running tracks/mud/grass\nif your shoes are old, the padding effect will be very low...get new ones\nice your shins after running\ndont strain yourself
481218
Stand on a stair with the ball of your foot on the first step.  Let your heel fall down below the step then squeeze your calf muscle to raise it above the step.  Work the calf muscle till it is sore. Rinse, repeat every other night.\n\nOn the off nights, watch tv while standing on the sides of your feet.  Its kinda like standing on your pinkie toe.  raise and lower your body by the ankles while standing this way till the sides of your shins ache. Rinse and repeat.
1085567
Well shin splints occur from your main calf muscle dominating all those little muscles around your bone. To help that and to prevent it from happening again, make sure to do a lot of calf raises. These strengthen all your calf muscles and also help warm up the calf muscle. \n\nTo stretch the calf muscle, you can do a couple of different stretches. You can get into a push up position on the ground with one leg, and push the heel back and down onto the ground. Feel the stretch along the back of your calf and knee. Then switch legs. You could also stand up against a rail or fence with posts about a foot or a foot and a half away. Put one foot up against the post with the heel on the ground, and sort of sit into it until you feel the pull on the back of your calf and knee. These should loosen up your calves before you run.\n\nMuscles sometimes tighten up due to deficiencies in diet, too. Try to take in more potassium. Bananas are the healthiest way to get more potassium in your diet without all the other extra sugar and yucky stuff found in orange juice or other 'sources' of potassium. If you eat a banana an hour or two before you run, your muscles won't be as prone to tightening up.\n\nHave fun exercising! Running is awesome!
548011
Also try an ankle brace. You can buy one at a drugstore. They give support and ease the pain. I broke my ankle years ago, and if I wear shoes without good arch support, it aches. So then I put the brace on for a while. It's just like an Ace Bandage, but it slips on like a sock. Good luck.
401115
You could try some rigid insoles in your shoes to support your arch and take the stress off the muscles of the ankle.  You can find the insoles at running shoe stores, make sure though they are the rigid ones.  The insoles should give you the best relief.\nAs for exercises, make sure to stretch your calf muscles regularly before and after exercise, and hold the stretch for 20-30 seconds.  For strengthening, try toe raises and heel raises, as well as balancing on one foot and once that is easy balancing on an unstable surface like a couch cushion.