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Shin Splints – How to avoid them like the plague



Whether you are a nine-time marathon runner or brand-new athletes, some ailments (literally) keep you in your tracks like shin splints.

The term "shin splints" refers to low leg pain below the knee, either in the front leg area or inside. Shin splints often feel like an occasional stabbing pain penetrating your muscles and bones signaling the need to reduce mileage, take a break, and rest.

"When it comes to shin splints, what is it?" In fact, the microcracking of the tibialis anterior muscle occurs through overuse in activities such as running, "says Lisa N. Folden, DPT and owner of Healthy Phit Physical Therapy & Wellness Consultants in Charlotte , North Carolina. "Another great contributor to shin splints is unsupported medial foot buckling in the feet that is sometimes backed by custom orthotics, and icing, massages, foam rollers, and pauses can relieve the pain."

Fortunately, if you are proactive We have a few stretches and exercises that experts claim may prevent your legs from succumbing to the shin splints.

Extend stretches:

Sitting on heels (Tibialis anterior stretch) [1

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 Shin Splints - How to Avoid Them Like the Plague   Shin Splints - How to treat them like the plague <! – Folden says that sitting on the heels helps stretch and strengthen the muscles around the knee and ankle – mainly the anterior tibialis muscle, which helps bend the ankle and foot.

Sho Sit in a low, kneeling position with both ankles facing up (your feet should be bent so that the tiptoes touch the ground). Shift your weight back so that you press through your heels on the top of your feet until you feel a deep (but gentle ) stretch along your shins. Hold for 30 seconds, then release pressure, then repeat twice.

Calf stretches

  Calving <! – Tight calves can sometimes contribute to the onset of pain, so Folden suggests giving some TLC to the gastrocnemius and soleus muscles.

To stretch the Gastrocnemius, start from a standing position and place one foot forward and one foot back in a flat lunge (the rear foot makes the stretch). With the heel down, hold the back leg straight and bend the front knee until you feel the stretch in the back leg. Hold the stretch for 30 seconds and repeat on the opposite leg.

To stretch the soleus, take the same position as the gastrocnemius stretch, but allow the back leg to bend slightly at the knee until a deep stretch along the knee is felt underneath the calf muscle. Hold the stretch for 30 seconds and repeat the other leg.

Squat Stretch

  Squat Stretch <! – Stand with your shoulders and slowly squat down as far as you can (comfortable!) With your heels on the floor. Hold this gentle stretch for 10 to 15 seconds, then stand up and relax for 5 to 10 seconds. Repeat it 1-3 times.

"Breath naturally as you stretch to help your muscles relax," says Ziya Altug, DPT, a board-certified orthopedic clinical specialist in Los Angeles. "Stick to a stable object as needed, and skip this exercise if you have pain in your back, hips, knees, or ankles."

Stretching Standing Wall 19659002]

Standing against the wall ” title=”” />  Stretching Standing Standing <! – When you stretch the Achilles tendon and calf muscles, Gallucci suggests pushing against a wall.

If you stand against the wall, kick the wall with a straight leg in front of you. Lift the toe of your forefoot up to the ceiling and lean the ball of your foot against the wall – you should feel this stretch in your Achilles tendon and calf. Hold this stretch for 30 seconds and release it to change your feet. Want more? Lean against the wall.

Reinforced:

Toe Taps

  Toe Tap <! – While stretching this annoying tibialis anterior muscle is the key to physical therapist and sports nutritionist Tom Holland says that strengthening is also important.

Keep your feet flat and your knees bent at 90 degrees while sitting in a chair. Lift your toes and bales off your feet, keeping your heels down. Hold this position for about 10 seconds, then lower your toes back to the floor. The best thing about this? It is deceitful: "You can do this at your desk, in a restaurant or even in the bathroom," says Matt Huey, PT.

Huey and Holland both say you can push this step forward with a bit more weight. "Try putting an item on your toes and lifting it up and down," says Huey. Holland even suggests using a lightweight dumbbell if you feel like you're pumping iron with your toes. Calf Raises

  Calf Rearing [!- Begin at shoulder-width distance and, unless you are a prima ballerina, hold a table or a table chair. As you count to three, slowly rise until you're on your toes. When you reach the top, remove one foot from the ground and slowly lower until you are standing flat on one foot. Repeat this 10 times on each leg. [194559009]]   Distribution channels <! – Stand with your shoulders apart and rock until you balance your heels Hold this position for 10 seconds and then lower the front of the foot slowly to the ground. Start by repeating this for three sets of 10.

"Once you have mastered the balance, walk for 30 seconds without letting your toes sink to the ground," says John Gallucci Jr., MS, DPT. This is definitely best practiced in your own home – we can not guarantee that people will not stare if you run this way in public.

Unstable Squats

[194590012]   unstable squats   [!<![endif]--></picture></span>  Holland proposes squats on an unstable surface to kick the stabilizer muscles of your lower legs into overdrive. <span> </span> </p>
<p>  Stand on an unstable surface (such as a Bosu ball, a wobbly board, or a balance disc) and bring your feet at a hip distance. Lower your buttocks so that your knees are bent by about 90 degrees, and make sure that your knees remain over your toes. Press in the heels to get up again and repeat for two to three sets of 10-20 reps. </p>
<p>  <em> Emilia Benton is a freelance author and editor from Houston, TX, whose work has appeared in Runner's World, Women's Health, Self and Pop Sugar, among other publications. As an avid runner, she has completed nine marathons (and a few dozen half marathons). She also loves country music, baking and traveling. </em></p>
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