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How to Prevent Shin Splints

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Stop shin splints before they start. Follow this warm-up and stretch routine to prevent pain.

Help stop the ouch before you run: Do a five- to 10-minute warm-up, followed by three reps of the shin primers below, says Timothy Tolbert, PhD, assistant professor of athletic training at Marshall University in Huntington, West Virginia.

Heel Drop

Stand on low step with feet together. Place weight on right foot and bring left toes to edge (heel hanging off), then dip left heel a few inches below step. Hold 30 seconds; switch feet and repeat.

Supine Hamstring Stretch

Lie faceup on floor in doorway with right leg extended and left leg propped up against wall, as close to vertical as is comfortable. Hold 30 seconds; switch legs and repeat.

Soleus Stretch

Stand with palms against wall at shoulder level. Step right foot forward a few inches and bend knees slightly. Bend elbows and lean into wall. Hold 30 seconds; switch legs and repeat.

Originally published in FITNESS magazine, June 2010.


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hockeymaniac899 wrote:

My doctor recommended a golf ball muscle roller for my shin splints, great tool for massaging, worked surprisingly very well helped and me recover faster than any other treatment! trust me your going to want to check it out!!

1/29/2014 08:14:02 PM Report Abuse
c236757 wrote:

I always iced after workouts and tried to massage the calves to reduce tension. However rest and new running hoes were the best. Exercises work well too. Here's some treatments

11/5/2013 07:21:59 AM Report Abuse
tahoeblues1 wrote:

For me, I switched to a minimalist style running shoe. I had shin splint type pain and sever foot and heel pain. I am now running in the Nike Free run 3.0 and I LOVE them! All the pain is gone and I run about 15-25 miles per week. It may be worth a try! Oh, and you can get them in Nike+ too :)

12/29/2011 04:36:16 PM Report Abuse
SocialMediaLaura wrote:

I always get shin-splints when I run :(

3/11/2011 02:37:26 AM Report Abuse
shin_splints wrote:

I have suffered from shin splints for years, have a look at what i have tried, nothing seems to work, but it may work for you guys.

9/10/2010 08:52:21 AM Report Abuse

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