Several athletes had questions regarding “shin splints”:
  • Shin splints may be caused from various items:
  • Shoes, are you running in the correct shoes?
  • Are you over-training?
    • Foot exercises help with stretching out the shin area, try “writing the alphabet with your feet” not literally with a pen, but rather stand next to a chair (place it on your left side, place your left hand on the chair, for support, now lift your right several inches off the floor, then articulate your foot by “writing” the abc’s; this movement will allow strength in the areas needed, repeat the process for your left leg).  Do this on your “rest days”.
    • After your runs, ICE your shin area, ICE is a natural anti-inflammatory.  Take a paper cup, fill it with water place it in the freezer.  Once frozen, peel off the top section of the paper cup (holding the bottom of the cup that’s not exposed to ice) and slowly massage your shin area in a circular motion with the ice.  Do this for about 10-12 minutes, repeat later in the day.  ICE after your stretch.  Make sure you place a towel underneath your leg to avoid melted ice on the floor.
  • Ensure you’re sticking to your training plan.  If you’re overworking your legs then you’re not giving your muscles a rest in between runs, i.e. kickboxing, cross fit, etc. It is imperative that you do your hard easy days as indicated on your training plan.  It’s great to cross train just don’t go overboard without resting your body.
  • If problems or pain persists, you may want to notify your healthcare provider to ensure you don’t have any potential injuries on the rise.