Quoted message said:I just figured this might be a good place to vent on the subject. Anyone have any good stretches
that help alleviate shin pain? btw, the pain is just inside the bone about 40 - 50% up the leg
between the ankle and knee. Thanks for any insight.
From a google rec.running search:
From: Bill ([email hidden]) Subject: Re: shin splints - how to run with them? get rid of them?
View: Complete Thread (9 articles) Original Format Newsgroups: rec.running Date: 2002-08-12
12:13:19 PST
According to the impressive reference at pponline, you can do something to help heal and prevent
shin splints and many other injuries.
pponline.co.uk0161.htmOpen ↗
How to strengthen the lower parts of your legs, and prevent (or repair) shin splints problems
Try these MTSS-preventing exercises So what should you actually do to lower your risk of MTSS? Well,
simply utilize our shin-splint-preventing exercises, outlined below:
1. Wall Shin Raises. Simply stand with your back to a wall, with your heels about the length of your
feet away from the wall. Then, lean back until your buttocks and shoulders rest against the wall.
Dorsiflex both ankles simultaneously, while your heels remain in contact with the ground. Bring
your toes as far toward your shins as you can, and then lower your feet back toward the ground,
but do not allow your forefeet to contact the ground before beginning the next repeat. Simply
lower them until they are close to the ground, and then begin another repetition. Complete about
12 to 15 reps.
Once you have finished the reps, maintain your basic position with your back against the wall,
dorsiflex your ankles to close to their fullest extent, and then quickly dorsiflex and plantar flex
your ankles 15 times over a very small range of motion (smaller than the nearly full range you use
for the basic reps; the emphasis here is on quickness). These short, quick ankle movements are
called pulses.
As you gain strength over time, make the wall shin raises progressively more difficult by advancing
from one set of 15 reps to two and then three sets of 15 (for the basic raises and the pulses). It's
OK to walk around for 15 to 30 seconds between sets.
Now the single-leg raise Once you can quite comfortably complete 3 x 15 of the double-leg raises
(both basic and quick), progress to the single-leg wall shin raise. The basic position for this
exercise is as before, except that you begin with only one foot in contact with the ground; the
other foot rests lightly on the wall behind you. Now, full body weight is on one foot - as it is
during running - as you carry out the overall routine, and the exercises are considerably more
difficult. Begin with 12 to 15 reps per foot (both for the basic exercise and pulses), and progress
to 3 x 15 (basic and pulse) on each foot as your strength increases. There's no need to rest between
sets; simply carry out 15 reps on one foot plus the pulses, shift over to the other for 15
repetitions and pulses, return to the original foot, and so on until you have completed three sets
with each foot.
2. Heel Step-Downs These are simple but devastatingly effective exercises for preventing MTSS. Begin
with a natural, erect body position, with your feet about shoulder-width apart, and then step
forward with one foot. The length of the step should be moderate - as though you were walking in
your normal manner. When your heel makes contact with the ground, stop the foot from fully
plantar flexing, ie, use your shin muscles to keep the sole of the foot from making contact with
the ground. After heel contact, the ball of your foot should descend no
---
---
---
Go to links or past posts to see many great ideas.
