All right. I started my base training for track and 2 weeks into it I felt shin splints. I tried to run through it but it got pretty bad. So I took the next 10 days easy on the bike and now I feel great again.
My question is easy. Is there any special exercises I can do to help me not get shin splints so easily?
im not going to advacate any particular type of shoe.
however for some reason soft shoes seemed to give me shin splints...
you really need to find a way to strengthen the the front of your calf
How old are your shoes? If you have poor cushioning, if could increase shock and hurt your shins.
Also, make sure you stretch out your calves good.
If you have someone willing, you can have them stretch your shins in 2 ways.
1) Sit on the ground, with legs flat on the ground. Have them push your toes towards your chest at a good stretching tension.
2) Same thing, except have them push your toes towards the ground.
Repeat this 2-3 times after runs.
Ice helps too.
Get a full paint can with a wire handle. Sit on the edge of a table (or other piece of furniture so your legs can dangle over the side). Put the wire handle over your toes and do a couple sets of 10 toe-raises three times per week. Choose a small paint can at first and work up to larger ones as you get stronger.
Once you are healed up, when you are sitting down, you can do toe taps. Just tap your toe on the ground like you're keeping time with music.
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