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  1. #1
    Banned farzamk's Avatar
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    Shin splints (must read for those who have problems with these)

    Too often on this forum I hear complaints about shin splints. Most hear that icing and resting makes it go away, and guess what? It does! Couple weeks later, it comes back. So what causes this annoying thing?

    Training too much on hard surfaces

    Mechanical problems

    Lack of shin strength


    The running mechanics and technique you have for your drills will take time to correct, not something done over night, so by all means make sure you have a proper coach watching and teaching you proper form over drills/runs. As well plyometrics and incorrect landing puts excessive impact on the shins causing shin splints. If that's fine, then this leaves two things.

    Hard surfaces like on the road or a hard track or maybe even a hall way or something, can cause shin splints. Reason is greater impact due to harder surface. So of course if you can do a lot of your training on a softer track or on grass. This only goes for plyometrics mainly, always done on grass unless you got a nice track to work with.

    Keep in mind both the above cause impact and damage on other joints. So anything from jumps or long road running will put impact on joints AND the shins. Shins just you feel quicker and easier than your joints (feel them in the future).


    So how do we address this problem quickly as well look to give better performance in sports too? Shin strengthening! Stronger shins can be helpful, after all making weaknesses into strengths will be beneficial no matter what.


    Best way to strengthen your shins is by dorsiflexion, you need 2 basic exercises. The toe curl and the heel walk. Toe curl you can do in the gym, heel walk in practices on track/field. So starting out with week shins, you want to take it easy. Start 3 weeks, of 3 days a week. Toe curl on spot, 3x12. Heel walk 3x10m. After 3 weeks go to 3 weeks of single leg toe curls on a step, the alternate with double leg toe curls on a step. So double leg, then each leg = 1 set with no recovery between switches. Super set with 8 reps calf raises. Do 3 sets total. Increase heel walk distance by 5m and add a set.

    During these 6 weeks ice your shins after workouts to prevent shin splints and provide quicker recovery for shins. Then rest shins for 2 weeks and return to doing simply regular shin work. 3-4 days a week do heel walks and toe curls, few sets of 10 reps/meters and you're fine and should no longer have shin splints.

    If you have very weak shins, you should add on 3 weeks of high intense shin work after 2 weeks of no shin work. 4 times a week, combination of toe curls (5 sets with resistance band and/or dumbell) as well as heel walk. You can also use a dorsiflexion machine. Get in lots of heel walks.

    A extra supplementary exercise which is great overall for athletic development is skipping. This works entire lower leg area the way it should be worked. Do variety of regular skipping, to doubles, to single leg, side to side, front and back, higher jumps, single leg higher jumps. Also help work on landing from more intense plyometric exercises.
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  2. #2
    Registered User fyouhataz's Avatar
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    good read and all but is there a vid or somethin on toe curls cause i cant seem to remeber what it is.
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    Registered User Randeep.Singh's Avatar
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    what if you can't really avoid hard road surfaces when running will the shin strenghennig be sufficient? in preventing further shin problems?
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    examcracker DrWB's Avatar
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    i didnt fully read the OP, but shin splint may also be caused by a foot condition. shin splints occurs more often in individuals who have inward facing ankles. the best way to fix this is to get custom sole inserts, or by the dr scholls ones that raise the inside of your arch.

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    Banned farzamk's Avatar
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    Originally Posted by fyouhataz View Post
    good read and all but is there a vid or somethin on toe curls cause i cant seem to remeber what it is.
    Heel placed oh ground, doesnt move, raise toe and front of feet up from the ground.
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    Banned farzamk's Avatar
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    Originally Posted by Randeep.Singh View Post
    what if you can't really avoid hard road surfaces when running will the shin strenghennig be sufficient? in preventing further shin problems?
    Yes it will be.

    However impact on joints is a different story.
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    Registered User Rsun88's Avatar
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    does the solution u provide apply to posterior shin splints, i kno most people suffer from anterior.
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    Banned farzamk's Avatar
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    Originally Posted by Rsun88 View Post
    does the solution u provide apply to posterior shin splints, i kno most people suffer from anterior.
    Yes it will work somewhat, you want to do a lot to fix up your mechanics as you run to help prevent it however.
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  9. #9
    Registered User dirtymik's Avatar
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    What about running in combat boots, would the solutions be the same?

    Started jogging this week and am so glad to find this thread. I can feel the splints flare towards the end of my runs. And now that I think of it are there any other exercises that can be done to remedy shin splints other than the toe curls and heel walks? hoping to get my shins as ready as possible before leaving.
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    Registered User titdoctor's Avatar
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    My shin splints went away when i quit stretching my calfs. I get a pain every once in awhile, but hardly ever. If my legs are a little sore a ice bath takes care of them.
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    Hey. Good info I think. Btw besides all those strengthening exercises, should I still continue my track training? It does hurt when I train. And are gym workouts like squats, deadlifts and cleans okay?
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    Hey everyone I'm still looking for a place to get mirrors for my home gym if anyone knows anything, please help!!!
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  13. #13
    Banned 123Score's Avatar
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    THose are all good suggestions, however, my shins problems were derived from having flat arches. This lead to horrid shin pains.

    I had to get fitted orthodics and taping to lift my arches by our athletic trainers when I was in football. I felt so bad I could hardly walk some days. After I got the taping, I was good to go. It was really crazy, because now that I'm not running routes all day everyday I have no problems.
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