Yoga sessions are an ideal counter-exercise to running / walking / biking / elliptical etc. Many aerobic activities tighten and shorten hamstrings and other leg muscles while yoga, dancing and martial arts loosen and lengthen these same muscles. Instead of stopping or reducing an aerobic exercise program due to shin splints or other leg pains, try adding 1 hr of yoga 3x per week or more. Massage also does wonders!
I've been *extremely* prone to shin splints since the first time I got them in '97. One wrong step and I would have a shin splint work its way up from ankle to knee. And it took several weeks to heal if they were particularly bad. I thought I had tried everything until I read up on compression sleeves for the shin/calf. I wear them when my workouts are impact exercises (running/walking/jumping) and keep them on for a while after. I also have a second not sweaty pair for putting on for a bit whenever they are feeling weak. Very comfortable and now I can run consistently and up my mileage without pain. It may not work for everyone, but it has for me. There are many brands out there to look into. In fact, I'm wearing them right now post boot camp!
5/28/2012 7:13:40 AM
Thanks for your article and the helpful insights shared by some of the readers. Very helpful.
Loved the tips and agree it is important to let people know your body needs time to adapt - the 10% rule is not often cited. Start small and build up from the foundation. Also like the tip on the frozen veggies - go for a run, come home, ice your shins, then make soup!
Great article. I'd love to see more articles featuring the need to increase activity gradually. With all the TV prograsm & Couch to xxxK emphasis, giving your body time to adjust to increased activity seems too often to get lost. re:
Increasing your distance or intensity by more than 10% per week ...
How can I tell if I have shin splints or if it's just an aching muscle? I'm overweight and I've recently been trying to go for walks, but everytime I do, I only last about 15 minutes because of the pain I get on the front of my legs. In my shin area, it feels really tight and painful. A little bit after walking, it doesn't feel as bad, but when I try it again a few days later, it's horrible again. Anyone have any suggestions of what it may be or what may help?
One of my new fitness clients had shin-splints. He was an avid runner on hard surfaces.
A look at his training shoes revealed that they were worn down on the insides of the soles, indicating knock-knees (he didn't have flat feet). I recommended swimming/cycling/elliptical, and no running (advice he received reluctantly!) until the pain was gone.
A regime of leg strengthening and re-balancing of the leg muscles (a range of lunges and squats) helped resolve the problem over time. Plus a good stretching session after every workout!
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