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How to prevent Shin splints?

sstump1 Posts: 1,227 Joined: 2005/03/20	2005/04/22, 08:48 AM I'm trying to find a way to strengthen my calfs to prevent shin splints. I'd like to be able to run long distances to get my cardio or at least run on the treadmill instead of using the bike. However I get sharp shooting pains in the front of my shins, and the last time I got them I had them for weeks and could barely walk. I have large calfs and I think that's part of my problem as there are two major muscles in there and one pulls on the back of the bone and the other on the front and an imbalance of the two is what is causing them. I do calf lifts but I think that is only strengthening the stronger of the two. Any suggestions of what I can do to even out the two and prevent this problem?
bropie Posts: 1,084 Joined: 2004/12/04	2005/04/22, 10:12 AM on the back of your calf there is your gastrocnemius (outer) and soleus (inner), but you're forgetting the anterior tibialis muscle on the front. look up exercises to stretch and strengthen that muscle, and that will solve your shin splint problem.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/22, 11:20 AM very good shoes and socks......or change running surfaces. As for the muscles on the front of your shin....do reverse calf raises......stand with your toes...off of a board( heels on the board. Now pull your toes up, toward you...hold for 2 then relax. Or you can sit on a leg curl machine....put yoru toes under the pad.....and pull your toes toward you. -------------- " The only true eye, is your minds eye"- plato
sstump1 Posts: 1,227 Joined: 2005/03/20	2005/04/22, 02:22 PM Thanks for the info bropie and bigandrew. I'll work on this for a few weeks and then go for a jog and see if I still have problems.
Carivan Posts: 8,542 Joined: 2002/01/20	2005/04/22, 09:29 PM The key here is to avoid shin splints by knowing the characteristics of your feet, and being able to match them with characteristics of an athletic shoe. It all focuses on your arch type. The tibialis posterior is the primary muscle responsible for maintaining the arch of the foot when you bear weight on the feet. The arch tends to colapse under the weight load and creates a tug of war between the collapsing arch and the tibialis posterior on each step. Over time the the collapsing arch wins the war. The muscles origin begins to be pulled away from it's attachment on the tibia. I won't go on because it will take too long, but get your shoes fitted by someone with experience. There are many types of shoes for many types of feet. -------------- Scales are for dead weight: We are not dead yet! Still trying to find out how to do the Hollywood Free Press. Ivan Montreal Canada
sstump1 Posts: 1,227 Joined: 2005/03/20	2005/04/23, 12:19 AM Well that explains my fallen arches and plantar fasciitis. Who would be experienced enough to fit me for shoes? Just someone at a shoestore? I've seen a foot Dr about it (because it did cause excrutiating pain at one time) and got a cortizone injection and haven't had to many problems since. So whatever other information you got Carivan I could probably use it to prevent the plantar fasciitis from acting up as well as the shin splints.
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/04/23, 07:41 AM You probably ned to get special inserts for your shoes.....made just for you and your foot...and not a machine fitted foot. -------------- " The only true eye, is your minds eye"- plato
Carivan Posts: 8,542 Joined: 2002/01/20	2005/04/23, 10:31 AM Fit your self with good shoes, heres how. Only if you are sure you have fallen arches (flat feet). Look for a sole that is rigid from the toes to the heel, with a good solid heel cup. This is like a brace(support) for your foot and will prevent any pronation. Give the heel cup a good squeeze is it spongy or or firm? If its spongy then leave it. Now, with one hand hold the rear of the shoe at the sole, and with the other hand at the base of the toes, give the shoe a good twist, also bend it. Is it easy to do or is it firm, again, you want it to be firm. You also want the toe area to be flexible. Compare other shoes in the store and you might be surprised about marketing & pricing! Take a look at Asics with the motion control bar, pretty worth it. When one has flat feet (like myself) we have to look for motion control and not shock absorption. Foot wear is like the tires on a car. Hope this helps. -------------- Scales are for dead weight: We are not dead yet! Still trying to find out how to do the Hollywood Free Press. Ivan Montreal Canada
sstump1 Posts: 1,227 Joined: 2005/03/20	2005/04/23, 11:49 AM Good stuff...thanks guys!