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shin splints
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| butterfly |
i had shin splints when i used to run and no matter how much i iced and streched they never went away. so i quit running on for four years my legs have been ok.
and then this week they returned while dancing. this horrible pain shooting up my leg every time i move.
well i certaintly can't quit dancing the way i quit running, but i don't know what to do. everything i know to counteract shin splints is preventative which doesn't help me much at this point.
does anyone have any advice? i just want the pain to go away so i can tear up the dance floor for sasha and danny howells this weekend... |
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| MisterOpus1 |
I'm afraid you'll probably want to invest in some orthotic insoles - best remedy and most likely cause to shin splints. For example, if you have a very high arch (supination), you'll want to invest in some arch supporters, which will counteract the muscle overcompensation that occurs with a high arch (the same is true with flat-foot or low arch- pronation). You could go down to your local shoe store and invest in some that range anywhere between $10-25 or so, or you could make an appt. with a Sports Doc. or Physical Therapist and invest in some really good orthotics, which cost anywhere between $125-200. But they are worth it, especially if insurance picks up a lot of the tab.
Outside of this, unfortunately: ice, good stretching, and Advil are the best means of helping out. One stretch that really helped me out is the following:
Calf Stretch: Find a wall and while standing, prop your foot up against it while the heel is on the floor. You'll want to feel a good gentle stretch (not a strenous stretch) throughout your calf (and maybe even your hamstring if you're not very flexible). Now, hold this position for 5 minutes. Yep, 5 minutes! Do the other leg. Repeat this 3-4 times throughout the day. It's boring as hell, so find a book or mag while doing it. It works wonders!
Hope this helps. |
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| butterfly |
| quote: | Originally posted by MisterOpus1
Calf Stretch: Find a wall and while standing, prop your foot up against it while the heel is on the floor. You'll want to feel a good gentle stretch (not a strenous stretch) throughout your calf (and maybe even your hamstring if you're not very flexible). Now, hold this position for 5 minutes. Yep, 5 minutes! Do the other leg. Repeat this 3-4 times throughout the day. It's boring as hell, so find a book or mag while doing it. It works wonders!
Hope this helps. |
wow 5 minutes! i'll give it a shot. and i am seeing my sports doctor tommorow so maybe he will have some insight about the insoles. |
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| biznology |
| umm shin splints are caused by weak muscles on the anterior of your calf(ie shin). you really need to go down to the gym and work out on a contraption where you lift weight with your toes. i cant explain it well, but usually its in the free weights section and just takes 5-10 lbs. it makes all the difference and you wont need stretching or advil! late| |
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| TranceAllstar |
| just a suggestion, but when your sitting down or anything like that, a way to help strengthen all those muscles is just make circles or something do the abcs with your feet, what my CC coach told me.... |
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| butterfly |
| quote: | Originally posted by biznology
umm shin splints are caused by weak muscles on the anterior of your calf(ie shin). you really need to go down to the gym and work out on a contraption where you lift weight with your toes. i cant explain it well, but usually its in the free weights section and just takes 5-10 lbs. it makes all the difference and you wont need stretching or advil! late| |
thanks! my sports doctor taught me that a few months ago and i had been doing it for a while. maybe they came back because i stopped. |
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| Fir3start3r |
Probably the best exercise you can do is to use those big rubber bands.
That may sound 'hoawkie'(?) but I read in a Men's Health article about this very problem that they answered.
Basically just put the band around the front end of your foot and lift it up with the band.
Press down with your foot like you were pressing down on a gas petal.
Believe me, you'll feel it after a few...
The other exercise you could do (again from another Men's Health article; great magazine btw ;)) is to use what they call a 'wobble board'.
Most athletes, even though they may be in great shape, forget to work their muscles around their ankles.
This is were most of their ankle injuries occur.
The wobble board looks like a round (or square) board that has a half-circular sphere underneath it.
You get on top and try to balance yourself on top; working your ankle muscles.
Hope all this helps. :) |
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| butterfly |
| quote: | Originally posted by Fir3start3r
Probably the best exercise you can do is to use those big rubber bands.
That may sound 'hoawkie'(?) but I read in a Men's Health article about this very problem that they answered.
Basically just put the band around the front end of your foot and lift it up with the band.
Press down with your foot like you were pressing down on a gas petal.
Believe me, you'll feel it after a few...
The other exercise you could do (again from another Men's Health article; great magazine btw ;)) is to use what they call a 'wobble board'.
Most athletes, even though they may be in great shape, forget to work their muscles around their ankles.
This is were most of their ankle injuries occur.
The wobble board looks like a round (or square) board that has a half-circular sphere underneath it.
You get on top and try to balance yourself on top; working your ankle muscles.
Hope all this helps. :) |
i don't have a wobble board at my gym but they do have strech cordz. i'll give that first one a try. |
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