I found this on a US Athletics Coach's website. I do most of these daily, but I will make sure I add the few that I don't. Put ice on your shin. You can soothe sore shins by rubbing them for 20 minutes with ice that's been frozen in a paper cup, says Dr. Hersh. Or fill an empty bread bag with ice, wrap it in a towel, and strap the bag to the front of your shin with an elastic bandage for 20 to 30 minutes, says James M. Lynch, M.D., team physician for Pennsylvania State University in University Park. If you apply ice quickly, it reduces inflammation and eases pain, says Dr. Lynch. Mix in massage. Although a shin massage may not produce long-term benefits, you might feel at least temporary relief, says Dr. Lynch. The best approach: gently stroking the top of the lower leg with your thumbs for 15 to 20 minutes. Walk before you run. It's always best to warm up the muscles of the lower legs before you go on a run, according to Stone. One way is to ride a stationary bike for ten minutes. Or take a brief walk before you break into a full-paced canter. Pig out on hamstring stretches. Tight hamstrings--those tendons on the underside of your thighs--can literally knock you off your stride, says Stone. To keep hamstrings loose, she recommends the hurdler's stretch. After warming up, sit on the ground, extend your right leg forward, and place the bottom of your left foot on the inside of your right leg so that you're making a P with your legs. Slowly lean forward, reaching your hands to your right foot and keeping the small of your back down for a count of ten. Switch legs and repeat. Stretch your Achilles tendons. One of the best ways to avoid shin splints is to stretch the Achilles tendon--the tendon that joins your calf muscles to your heel. Here's how: Stand about three feet away from a wall and lean against it with your hands. Start with your legs shoulder-width apart, then move your right leg forward while keeping your left leg straight. Gently lean toward the wall until you can feel the stretch on the back of your left leg and hold for ten seconds. Repeat with the other leg, says Stone. Strengthen those shins. Shin pain is often caused by weak lower leg muscles. To build those shin muscles, Stone suggests the following routine: Sit on a table with your legs hanging over the edge. Hook one ankle through the handle of a backpack that has a book in it. Without moving your upper leg, flex your foot upward for two to three seconds. Repeat 10 to 12 times. Then switch feet and repeat. You can also strengthen your lower legs by performing basic lower leg exercises such as drawing each letter of the alphabet with the big toe of each foot in the air. Give your calves a moving experience. Your calf muscles can use some attention, too: With your shoes off, stand erect. Slowly rise onto your toes and make like a ballerina for a count of three. Lower and repeat 12 to 15 times. If that's too easy an exercise for your calves, you can make it more challenging by performing the same exercise while standing on a step and allowing your calves to stretch over the edge of the step. Be sure to hang on to something, so you don't fall down the stairs. Save your best stretch for last. Because research shows that your muscles are more elastic after they've been warmed up, a thorough stretch at the end of your workout will help eliminate any shin pain, says Stone. "The best time to work on flexibility problems that can cause shin splints is when you're finished exercising," she says. All exercises for hamstrings, tendons, shins and calves should be done after as well as before you begin your workout. Mood: --->

This entry was posted on Tuesday, November 08, 2005 at 10:33 AM. You can skip to the end and leave a response.