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January 09 Boards
- Thread starter BDCPCowboy
- Start date
The good ol' shins
What your saying is good, but that alone will not "cure" them. Its a good idea to stay off of them, and NEVER run if they hurt, that will delay you more. But staying off of them is a temporary fix, as you've probably noticed. They will come back, and they will be just as bad as before. Stretching will help a little bit, but what helps the most is exercising the muscles that are causing the splints. Your fibula and tibia are the two bones in your lower leg. These bones have a LOT of muscles attached to them. It is these muscles that, when overworked, begin to pull on your tibia and fibula, this pulling is what causes the pain. (There are a bunch of other reasons that you can get shin splints, but I am not going to go through all of them.) Conditioning these muscles will help treat the pain you are feeling. So some exercises you should try:
·Draw each letter of the alphabet with the big toe of each foot in the air.
·While standing erect raise up and down onto your toes several times. If that is too easy you can make it more challenging by performing the same exercise while standing on a step and allow your calves to stretch over the edge of the step.
·In a sitting position lower and raise the feet with the heels on the ground as high and quickly as possible for 60 seconds. I have athletes do this exercise during the school day while sitting at their desk.
·Walking down steep hills.
·Walking on toes.
·Walking on heels.
·Walking with feet turned inward and outward.
·With socks off, gather up a towel that is flat on the floor, using only the toes.
·Pick up marbles using the toes.
Try those. In the mean time R.I.C.E. Rest, Ice Compression, Elevation.
Hope that helps. Keep at it.
What your saying is good, but that alone will not "cure" them. Its a good idea to stay off of them, and NEVER run if they hurt, that will delay you more. But staying off of them is a temporary fix, as you've probably noticed. They will come back, and they will be just as bad as before. Stretching will help a little bit, but what helps the most is exercising the muscles that are causing the splints. Your fibula and tibia are the two bones in your lower leg. These bones have a LOT of muscles attached to them. It is these muscles that, when overworked, begin to pull on your tibia and fibula, this pulling is what causes the pain. (There are a bunch of other reasons that you can get shin splints, but I am not going to go through all of them.) Conditioning these muscles will help treat the pain you are feeling. So some exercises you should try:
·Draw each letter of the alphabet with the big toe of each foot in the air.
·While standing erect raise up and down onto your toes several times. If that is too easy you can make it more challenging by performing the same exercise while standing on a step and allow your calves to stretch over the edge of the step.
·In a sitting position lower and raise the feet with the heels on the ground as high and quickly as possible for 60 seconds. I have athletes do this exercise during the school day while sitting at their desk.
·Walking down steep hills.
·Walking on toes.
·Walking on heels.
·Walking with feet turned inward and outward.
·With socks off, gather up a towel that is flat on the floor, using only the toes.
·Pick up marbles using the toes.
Try those. In the mean time R.I.C.E. Rest, Ice Compression, Elevation.
Hope that helps. Keep at it.
NTXRockr
Alive and kicking...sort of.
Yes, ditto...thanks for the info. I'm able to do most of those, but I will definitely keep icing them and propping them up - something I really haven't been able to do lately as I've been busy running around for work and mid-terms. I think I'll start adding some walking on the treadmill at max height angle and the stair stepper for the calf exercises, that should really help with the stretching and workout.
I wrapped them tight earlier today, and it helped with the shin splints but made me cramp up in the calves, lol...a work in progress.
I wrapped them tight earlier today, and it helped with the shin splints but made me cramp up in the calves, lol...a work in progress.
Yeah another thing is taking an anti-inflammatory (like Advil, or Ibuprofen) 1 hour before your workout. The trick is to treat it before you start to feel it.
AntiSchmoe
Final Select SNA
Final Select SNA. OCS date: August 2nd. Looks like some of you dudes are already at the party; have fun!
AntiSchmoe
Final Select SNA
No. Last semester here; I'm done in May.
EDIT: To add, I was turned down for BDCP in Oct. '08, reapplied as a regular OCS package in Nov '08. Recruiter wanted to maximize the number of opportunities at the boards before graduating. Worked out nicely.
Maybe they'll give you plenty of time to get ready by giving you a March 29 OCS date
AntiSchmoe
Final Select SNA
Right on dude, its getting "realer" by the minute.
Falk
FS SNA
Congrats Leviticus (sort of premature I know). My recruiter has been out this entire week so I have no idea what the status of my package is right now.