FitSugar -- Healthy, happy you.

You Asked: Running and Shin Splints?

FitSugar — Mon, 22 Sep 2008 10:00:00 -0700

You're asking and I'm answering . . .

Hi Fit,
I was wondering if you could help me with my running issue. I started running a few months ago, usually 10 to 20 minutes every other day or so. However for the last two months, I had to stop after running for less than five minutes because of horrible shin splints.

I'm not sure what to do; I never had that problem before and it suddenly happened without explanation. My running shoes are almost new, I do the same stretches, follow the same running route, don't run very fast. I had to completely stop running and I really miss it!

Many thanks in advance for your help,
— Shin Splints Be Gone

Shin splints can be just horrible and really throw a wrench into any running program. To see my advice on this issue, just

Avoid Shin Splints with Heels Walks

FitSugar — Mon, 23 Jun 2008 09:18:54 -0700

One of the dreaded side affects from starting a new walking or running routine is shin splints. The pain down the outside of your lower leg may be caused by a variety of issues, but the calf muscle tends to get stronger before the muscles on the front of the shin. While stretching the calves is intuitive post run, strengthening the opposing muscles on the front of the shin is not. A simple exercise to do just that is heel walks.

The exercise name describes the action quite well. Walk about 20 yards on your heels with toes lifted off the ground. Take small steps and keep your toes, even though they are up off the ground, pointed forward (don't let your toes rotate outward). You can do this exercise barefoot or in your sneakers.

Fit's Tip: This is a great exercise to incorporate into your dynamic warm-up.

Source

Stop Shin Splints in Their Tracks

FitSugar — Mon, 17 Mar 2008 02:30:00 -0700

If you run, chances are you have suffered through shin splints and it is no fun. There’s the physical pain to contend with as well as the pain of having to take time off when you are on a roll. To prevent as well as treat shin splints you need to do two things – stretch and strengthen the area. Here’s what you do.

Stretch: Keep your calves, feet and ankles flexible. Stretch them daily, even if you don't run that day.
Strengthen: To strengthen your shin muscles, lean your back against a wall with your feet flat on the floor, 8 to 10 inches from the wall and lift toes up towards shins and slowly lower down. This works the shins and calves. RunnerGirl.com cautions that you never do this strengthening exercise before you walk or run. The best time to do it: after your workout or just before bed.

Fit's Tip: If you are training for a long race and starting to increase your mileage, do this exercise. Most injuries occur when the weekly mileage starts to increase. Take care of your shins and they will take care of you.

Source

Tips for Dealing With Shin Splints

FitSugar — Thu, 14 Feb 2008 02:30:00 -0800

If you've ever experienced shin splints then you know they are no fun and can really put a damper on your running schedule. The good news is that they aren't usually serious. The bad news is that when it comes to healing them, time is the best medicine. Here are some good tips on dealing with shin splints:

Most shin splints will benefit from plenty of rest. You should not exercise for at least a week, and take a break of at least two-to-four weeks from running.
Ice the injury for 20 minutes, at least twice a day. (I like to use the Cryocup.)
Use over-the-counter pain relievers to ease discomfort.
For stress fractures, diagnosed by a doctor, at least a month's rest is required. You should not run or exercise during that time.

Source

How Can I Prevent Shin Splints?

FitSugar — Fri, 09 Mar 2007 03:00:00 -0800

Chances are, if you are a runner, you've experienced the pain of shin splints. It basically refers to the condition called Medial Tibial Stress Syndrome (MTSS).

When you overwork the muscles in the shin, the muscles exert a great amount of force on the shin bones (tibia and fibula) to keep your foot, ankle, and lower leg stable. This excessive force can partially tear the tendons away from the bone (the tibia, which is the one on the inside of your leg). Shin splints aren't caused by running, but rather by the impact force associated with it.

Here are some tips to prevent shin splints.

Before going out for a run, warm up and do some gentle calf stretches, which will prevent injury.
If you are new to running, start off slowly. Too much too soon will cause shin splints or other injuries.
Along the same lines, if you've taken a break from running, gradually work your way up to where you were.

There's plenty more tips, so

Healthy Dose Link Exchange!!!!!

FitSugar — Fri, 02 Mar 2007 14:10:17 -0800

While surfing the web I came across some stories I thought you all would find interesting and informative - or just plain cool. Check out the links below and let me know what you think.

diet-blog shares the food diary of a New York fashion model.

About:yoga shows you how to do the Revolved Triangle pose.

Complete Running gives you the skinny on shin splints.

fitPod has a new play list for you to download for your next workout.

Fitness Fixation has a great tip for keeping on task when you think you need a break during your workout.

Back in Skinny Jeans reviews the energy drink GO GIRL.

i fit & healthy explains how dieting can spin out of control.