Warm-up Excercies With Shin Splints

[Kissiefursmom]

What are the proper warm-up exercies when someone has shin splints?  I am a high jumper that has had shin splints for 4 years now and my coach insists that I immediately start with Indian Runs (where the last person in a group sprints to the front and so on down the line).  I think that I should be doing stretching exercies first.  I would like some kind of professional advice on the proper way to warm-up to compete in my area of competition.

[Kissiefursmom]

Thank you for taking the time to help.
It's greatly appreciated.

[dquenzer]

Unfortunately there isn't much you can do to get rid of shin splints once you get them except rest.  The best stretching exercises that can be preventative is to lean up against the wall and try to keep your heal on the ground (calf stretching).

Also it is actually better to stretch after exercise than before.  

You should warm up slowly.  Jogging may actually be worse than running because jogging tends to cause you to pound the ground rather than glide during a more open stride.  It is the pounding on hard surfaces that cause the problem.  I suggest that during warm up you might want to walk a minute and then stride out a minute.  Do this for about a half mile.  This will keep you from pounding.  I personally think Indian Runs are great for developing shin splints because of the slow jogging.  I would ask your coach for a different approach.

I also suggest that you get some gel insoles, get different shoes, and or both.