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Well shin splints suck major ass so i am going to explain what may cause it and how to maybe avoid them. I used to get them all the time until i learned a few exercises to strengthen my lower legs. so here goes hope it helps
A shin splint is pain on the medial 9inside) or front of the shin that occurs during running. Such pains result from increasing run mileage to quickly. the medial variety is the most common. Shin splints occur usually in one leg at a time and most likely it will be your dominant leg.
Medial shin splints are generally associated with imbalances in the muscles of the lower leg and anterior shin splints are generally associated with overpronation.
the best way to treat a shin splint is obviously reducing the distance of your run or stop running but if you are a fighter you cant really do that so why not try to avoid them in the first place.
To help avoid shin splints-
Stretch calf muscles before each run and during the day even when you are not running.
there are also some exercises that are easy to perform and dont take alot of time-
Toe Dip
Stand on a block or sturdy box with your heels supported and your forefeet hanging over the edge. Hold onto to a wall for support. Lower your toes toward the floor as far as comfortably possible and then lift them again. Repeat for 30 seconds.
Pillow balancing
Place a pillow on the floor and balance on it with one shoeless foot for 30 seconds, and then balance onthe other foot, then repeat. At first it can be difficult to last 30 seconds, but you will quickly improve. Keep it challenging by using a bigger or softer pillow, by stacking pillows and or balancing longer.
Towel scrunch
Sit in a chair with your feet flat on the floor and a towel laid out just in front of your toes. use the toes of both feet to pull (or scrunch) the towel underneath your feet bit by bit. Pull once witht he left foot, then once with the right foot and continue. this is much easier on a wood or tile floor than a carpetted one. i do it in my kitchen.
Picking up marbles
sit in a chair and use the toes of both feet to repeatedly pick up marbles from the floor and drop them down again. Id o this for a few minutes at a time to entertain my daughter who says i have monkey feet lol
Tracing the alphabet
while sitting in a chair, lift your left foot a few inches above the floor and trace each letter of the alphabet in the air, as though your big toe was a piece of chalk. After you trace Z switch and repeat with right foot.
The exercises above will strengthn the muscles in your foot as well as the muscles in your shin.
A shin splint is pain on the medial 9inside) or front of the shin that occurs during running. Such pains result from increasing run mileage to quickly. the medial variety is the most common. Shin splints occur usually in one leg at a time and most likely it will be your dominant leg.
Medial shin splints are generally associated with imbalances in the muscles of the lower leg and anterior shin splints are generally associated with overpronation.
the best way to treat a shin splint is obviously reducing the distance of your run or stop running but if you are a fighter you cant really do that so why not try to avoid them in the first place.
To help avoid shin splints-
Stretch calf muscles before each run and during the day even when you are not running.
there are also some exercises that are easy to perform and dont take alot of time-
Toe Dip
Stand on a block or sturdy box with your heels supported and your forefeet hanging over the edge. Hold onto to a wall for support. Lower your toes toward the floor as far as comfortably possible and then lift them again. Repeat for 30 seconds.
Pillow balancing
Place a pillow on the floor and balance on it with one shoeless foot for 30 seconds, and then balance onthe other foot, then repeat. At first it can be difficult to last 30 seconds, but you will quickly improve. Keep it challenging by using a bigger or softer pillow, by stacking pillows and or balancing longer.
Towel scrunch
Sit in a chair with your feet flat on the floor and a towel laid out just in front of your toes. use the toes of both feet to pull (or scrunch) the towel underneath your feet bit by bit. Pull once witht he left foot, then once with the right foot and continue. this is much easier on a wood or tile floor than a carpetted one. i do it in my kitchen.
Picking up marbles
sit in a chair and use the toes of both feet to repeatedly pick up marbles from the floor and drop them down again. Id o this for a few minutes at a time to entertain my daughter who says i have monkey feet lol
Tracing the alphabet
while sitting in a chair, lift your left foot a few inches above the floor and trace each letter of the alphabet in the air, as though your big toe was a piece of chalk. After you trace Z switch and repeat with right foot.
The exercises above will strengthn the muscles in your foot as well as the muscles in your shin.
