Shin Splints-i need any thoughts on stretches and exercises to ease my shin splints.?

I have recently started running again since last spring and some how I have aquired shin splints. It could be that my shoes are too small or I just havn't been running for a while. The thing is that this has never happened before and i want to stop the splints before it becomes a daily problem. (this only occurs while running) -Thanks

Shin Splints-i need any thoughts on stretches and exercises to ease my shin splints.?
-stretch your calves well before and after running


-ice after running- it helps... either use bags of ice for 20 min, an ice-cup for 10 min/ until numb, or put legs in a bucket of ice %26amp; water for 10 min.


-get new shoes. shin splints are common when shoes wear out.


-don't increase your mileage too quickly or your shins will be aggravated even more.





exercises:


-write the alphabet with your toes/feet (exaggerate the movement)


-walk only on your heels (holding toes up above ground) for about 100m


-walk on toes for 100m


-"smart walk" 100m - land on heel, roll up to toe and pop/ push off, repeat.


-while sitting in a chair, put a towel on the ground in front of you. put one foot flat on the ground so that heel is off the towel and ball of foot is on the towel. push foot into towel and scrape against floor to the right scrunch the towel to the right using your foot. repeat to the left and with other foot.


-pick up small objects (marbles, etc) off the ground using toes.


-sit on the floor/ bed/ whatever. put a weight on your foot. keep legs straight in front of you. point toes, then pull tips (w/ weight) back to a flexing position. repeat





Good luck, I hope this helps!
Reply:wat you need to do is stand there and keep your heel on the ground and rise your toes so your like tapping you foot and keep doing that cuz i had those and then my soccer couch had me do that so i could bulid that mucle and now i don't have shin splints when i run cross country
Reply:i have the same problem, it may be your shoes, but try arch supports if those don't help then your shoes are probably worn out ... use ice cubes and run them up and down your shins, take an anti-inflammatory (such as alieve), and do toe raises ... there are different types of shin splints too, go to www.runnersworld.com it has lots of information about it and explains it more
Reply:Its probably because of the shoes and the fact that you picked up the running again, I do light stretches focusing on the calf's and then I take about 12-15 minutes to warm up jogging at 3.5 to about a 4.5 once I'm warmed up I'm ready to go. Another thing that has helped me is working out my legs with a moderate to heavy weight lifting routine, calf raises, leg extensions etc. I don't know what the science is but it seems to have helped me not only with the splints but with endurance as well.





build up slowly, don't go to far to fast to soon.
Reply:My mom advised me to do calf raises.You stand on your tip toes and push up and down. After 15 reps, you change the angles of your feet then do 15 mores. Also be sure to stretch.



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