Shin Splints

[Vakisha2101]

Ok, I just recently started track for my first year and it started out as a small pain.  So over spring break I decided I wouldn't run on it.  But after school came around again, it was back.  But this time it is really bad, like there is this pounding feeling now and it's just awful.  Any tips to STOP it.  and ways to reduce it for good?

[Niffer991]

Shin Spints is either micro swelling of muscles and tendons, slight tearing away of muscle tissue, or small cracks in the outer bone surface (periosteum). Causes of shin splints can be over-use, excessive bouncing movements, muscle imbalance, or working out on hard surfaces. So do stretches, elevate and add ice, or see a physiotherapist. In addition, poor forefoot cushion and poor balance support of footwear can excentuate the pain. Try wearing runners whenever possible and avoid heels anytime.

I hope this helps you

[marissposa]

Tapping your toes emphasizing the upwards motion instead of the downwards motion will  build up the muscles on the front/sides of the shin.  Make sure to stretch your calves before and after exercising with both a straight and a bent knee.  Hold for at least 30 sec each.  You can do this by dropping your heel off the edge of a step.  Avoid running on concrete and make sure your shoes fit and support your foot properly, if possible go to a store that specializes in running shoes.  These will all help prevent further injury, but first you may need to take even more time off.