>> Why do they happen? Shin splints occur along the shin, usually around the lower half of the tibia, but can actually spread up the entire shin. If left untreated, this inflammation of the sheath surrounding the bone can become a more serious, longer-lasting injury such as a stress fracture.
>> Your Prevention Plan: Rest is best, but other things can protect you against this painful condition.
- Run on soft trails. The softer the running surface, the better. So try to steer clear of that concrete sidewalk.
- Wear the right shoes. Choose your shoes based on fit, yes, but make sure they match your training goals. It’s important to toss your worn-out shoes immediately.
- Warm up properly, strengthen your lower legs and stretch using the exercises below:
>> To Stretch: After a 5-10-minute warm-up, do Eve minutes of light stretches and follow your exercise with five minutes of stretching.
Anterior Tibialis Stretch
Start: Sit at the end of
a bench. Reach back with one leg, alongside the bench, placing your toe on the floor.
execution: Keeping your toe planted, gently shift your knee forward and up until you feel a good stretch in your shin. Hold for a few seconds and repeat. Repeat on the other side.
Soleus Stretch
Start: Stand facing a wall in
a staggered stance, left foot back and right foot forward, both feet flat on the floor and both knees should be comfortably bent.
Execution: Keeping your feet flat on the floor, gently lower your left knee straight toward the floor, feeling a good stretch. Hold for a few seconds and repeat, then repeat on the right side. (To stretch the gastrocnemius, keep your back leg straight and lean toward the wall, keeping your feet flat on the floor until you feel a good stretch. Repeat on the opposite side.)
>> To Strengthen: Seated Toe Raise
Start: Sit at the end of a bench
or chair, knees bent 90 degrees
and feet flat on the floor. Keep your torso erect and rest your hands on your quads.
execution: Keeping your heels down, raise your toes as high and as quickly as you can as many as you can for 30-60 seconds. Use both feet simultaneously, then alternate feet.
