It is not always easy to determine if you indeed, do have shin splints. The pain can sometimes be mistaken for bruising or regular aching pains which you can get almost anywhere around the lower leg area.
This can sometimes cause confusion when you have leg pain and instead of getting it treated or using the correct methods, you ignore it because you think it is just bruising or something other than shin splints and over time it gets worse and more painful.
Shin splints are very frustrating and cause agonising pain, in the end, will ruin your running session or sports hobbies.
We don’t want this to cause any more problems, let’s do something about it and say goodbye to shin splints.
I have some good news for you! we can treat and prevent them with a number of commonly used stretches and exercises.
Before you can begin with exercises, you need to make sure that if you already have them to treat shin splints before doing any shin splint exercises.
Rest > Ice > Compression > Elevation > Referral
The above list should have been done before you start shin splint stretches. Don’t make it worse before you are ready.
we are going to focus on shin splint stretches & exercises you can use for long-term shin splint prevention. This will also help you build the muscle in your leg.
Shin Splint Stretches
DID YOU KNOW? If you warm up your muscle, it will allow them to become more elastic which will help prevent injuries. Doing shin splint stretches is important for an athlete and should take place as part of a good warm-up routine as well as at the end of the workout.
It is also a good idea to set aside time for specific splint stretches 2-3 times a week if you feel the need.
Here is your list of the best 11 shin splint stretches:
Firstly, get yourself into a kneeling position, point your toes out behind and gently sit back on your heels pressing the tops of the feet towards the ground.
While standing an arm’s length from the wall, put your hands on the wall while keeping your feet and knees straight, then lean forward as far as possible.
Stand with your feet flat and bend your knees forward as far as possible keeping your heels on the floor.
Put your feet flat on the ground and have a partner hold them down. Partner should apply resistance to your toes and you lift them up against the pressure.
Sitting with your left ankle on right knee, apply pressure to inside of your foot (near big toe) with hand, then and turn your foot up and in, using the leg muscles.
In the same position as above, put pressure on the outside of the foot (near little toe) with your hand, and turn foot down and out using the leg muscles.
In the same position as above, put pressure on the top of foot (near toes) with your hand, and lift the foot using leg muscles. Repeat these with the right ankle on the left knee.
Sit on a table or chair attach a weight (a bucket filled with stones or sand works well) around the foot. Without bending your knee move your foot up and down from the ankle – Start light and work up.
Attach one end of a stretching exercise elastic band to the leg of a table or sofa and loop it around the end of the foot. Move your foot up and down and side to side against the band’s resistance. Try to draw the letters of the alphabet in the air with your big toe.
stand erect and raise up and down onto your toes several times. You can make it harder by doing it while standing on a step and allowing your calves to stretch over the edge of the step.
While sitting lower and raise your feet with the heels on the ground as high and quickly as possible for 60 seconds.
This is a great one to do during work days while sitting at your desk.These stretching techniques was provided by Nick
Shin splints are like a curse for anyone just starting out as a runner, either when running short or long distances.
Shin Splints From Running
Even for sprinters, shin splints can also be troublesome. Since they come out of nowhere, runners usually only recognized they had shin splints when they have finished their running.
These pains can really put you out of function even just for a while; so it is important that you know how you can prevent them so that you will be able to keep on running.
And if you are looking for ways to avoid shin splints, and at the same time you are a beginner runner too, there are some essential procedures you must take.
Since new runners are bound to have a high risk of getting this pain because their body is not used to the demanding tasks that regular runners are already enduring, they will not be in the position yet to fully face shin bone pain.
So I have 4 tips to avoid shin splints when you are running. These are given so that you can do something about your running and not stop just because of shin splint pain.
Shin Splint Tip Number 1
Do some workout combinations of walking and running. When you are just first starting to do running exercises, it would be a good idea for you to start combinations of walk and run workout exercises. The advice here is to run for a specified period of time, then do an alternate walking some of the time.
As you get used to running, you will find yourself gradually lessening the time you spent on walking and you will be more prepared to run for the entire workout. This style will help you to avoid getting shin splints since your body will be trained in a slow but sure way.
Shin Splint Tip Number 2
Try to get a running form lesson. There are some coaches who will give you training on the best running form that you can take. They will be there to look at your present technique also and then eventually suggest other ways that will certainly help you for the better and will improve your style so that you will avoid getting hurt or being injured. Although you will have to spend money on this, at the end of the training, you will see that everything had been worth your spending.
Shin Splint Tip Number 3
Have a good pair of running shoes to avoid shin splints. Be aware that your shoes can have a great role in helping you avoid shin splints. Obviously, if you are not wearing the right and proper equipment and gears that will meet the demands of your running and its variety, then you are bound for the series of injuries. It is always wise to invest in a good pair of shoes since this will ensure comfort and safety.
Shin Splint Tip Number 4
Lastly, although this should be something understood already, you have to pause when you are feeling the pain already. This is always neglected and taken for granted by some beginners of running since they will so motivated and sometimes let this get the best of them. Your desire and dedication on not stopping your workout ar definitely good, but if you will have pain because of this, it would be useless too. So, the best advice is when you start having pain, stop and observe what is causing the pain.