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shin splints :[
i just started running this year, and it's become something that i really enjoy. i ran cross country and i didn't do so well because, i`m built to be a sprinter. but anyways, during the cross country season, i had some problems with shin splints. they only came every once and a while, and they weren't a major issue, so i just worked through it.. now i`m doing indoor track. we practice on our outdoor track because we don't have an indoor track. our outdoor track is illegal. we can't even hold meets at our school because of it. its uneven and one of my friends broke her foot on it. we've been having sprinting practice out there, and my shin splints have gotten worse because of it. i have them the second i stop running, and they don't go away anymore. i ice them every night, and i stretch properly, but nothings working. my coach also has us running in the hallways at school. i never thought sprinting on tile was such a good idea either. thats the only way we can practice though. i don't know how else to get my shin splints to go away. i`m doing great in track, and quitting is definitly out of the question. if you have any ideas on minimizing shin splints please help!
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See a doctor. I got shin splints really bad when I was in high school. They made me see the athletic doctor that visited my school every week and he gave me a whole sheet of stretches I could do. They worked so well! I'll tell you the stretches that worked best for me.
The first is to find a staircase with a railing. Stand on a stair with your heels hanging off the edge. Stand up on your tippy toes, then let your heels fall below the stair. Do this all in one motion and keep doing it until your shins really start to hurt. Repeat this two or three times.
The other stretch is what helped me get through the rest of the season. Kneel down on one knee so that you are sitting on one of your feet with your toes pointed straight back behind you. Lean all the way back so that your upper back touches the ground behind you. It's amazing. Do it with both legs.
This stretch didn't work for me, but I have heard that it worked well for other people that got shinsplints. Lay a towel out on the floor. Stand at the end of it and try scrunching the whole thing up with your toes.
The reason that I believe I got the shinsplints was because I was using old sneakers. Sometimes if you buy a new pair of sneakers it will solve your problem.
It is also important that you take it easy at practice. As long as you stay stretched out and do a medium amount of light running, you will stay in shape. Your times won't suffer. Tell your coach about this if they don't know already. Run on the grass on the inside of the track instead of on the track itself. That will be easier on your shins.
For the icing, freeze dixie cups of water and ice your shins in a circular motion.
I hope you feel better soon! Shinsplints are an awful thing to have. :(
Good luck!
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I run track and cross country too and I got shin splints really bad last year durring track, IT SUCKS! As for pain killers, Ibuprofen works best for swelling. My doctor told me to stop running for a while, but that wasnt an option for me either. You're doing every thing else your supposed to, but you should really take easier, at least durring practices, if they keep getting worse.If your shins get unbearably painful, you need to go to a doctor. My friend's shin splints ended up turning into a minor fracture that kept her from finishing the track season last year, but that's because she just kept running harder on pavement, which is way worse than on grass. I see where an indoor track and tile would really be hard on you. Give it your all at meets, but you should really take it easier durring practices!
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unfortunatly the only way to cure it is to stay off it, but in your case i wouldnt want to do that either...
..ice it, for 20 min every two hours, and take a painkiller (advil..ne thing else) to numb it and reduce internal swelling, other than that there's nothing else you can really do. SHIN SPLINTS SUCK.
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^theres a website for yah too.
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