Hi, everyone!! I'm new to the forum and to fitness. I was diagnosed with shinsplits as a result of a foot fracture. The pain comes and goes. I've been working out with Cathe's videos for two months. I do the step portion of MIC and Step Heat. The pain in my shin recently started again. Usually the only thing that helps is stopping all high impact activity for a long time (4-6 weeks). I want to lose weight as soon as possible, and high impact exercise is the only aerobic activity that seems to help. Is there anyone out there with this problem? I really don't want to go through this for the rest of my life!!
shinsplints
- Thread starter kimmi
- Start date
What to do for Shin Splints
I have shin splint problems in my left leg that also comes and goes. Sometimes I have to back off of exercise for 3-4 days and then it gets better. But I also find that if I do a strengthening exercise then a stretch followed by an ice massage after every time I exercise then I don't have the pain as often. Here is what Cathe recommended for shin splints:
1) Strenghtening exercises: 1) wrap a 5 pound ankle weight around each foot and sit up on a table so that your feet dangle above the floor. Lift your toes toward your nose for three slow sets of 15 reps each. While doing this exercise you can put your hands on the table for better balance. Do this for about 2 minutes. 2) stand up and put one hand on the wall for balance. Begin tapping the toes on one foot in the air for as long as you can. Do a total of 2 times per foot.
2) Stretching exercise: sit in a chair with one leg drawn up toward you. With barefeet, grab a hold of your toes and gently pull them downward toward the direction of the bottom of your foot. Hold the stretch for 15 seconds and repeat other side. Do this for about 2 minutes.
3) Ice Massage: Freeze water in a 4 ounce dixie cup. Place the ice exposed side of the dixie cup onto your shin and massage the cold ice in all directions on the shin until the ice has completely melted down to an empty cup (have a towel under your leg).
She recommends doing the above 3 times a day when you have pain. I do all 3 once after every time I exercise and it helps to not get the pain as often.
I hope this helps you. I know how frustrating shin splints can be.
Good Luck.
SusanR
I have shin splint problems in my left leg that also comes and goes. Sometimes I have to back off of exercise for 3-4 days and then it gets better. But I also find that if I do a strengthening exercise then a stretch followed by an ice massage after every time I exercise then I don't have the pain as often. Here is what Cathe recommended for shin splints:
1) Strenghtening exercises: 1) wrap a 5 pound ankle weight around each foot and sit up on a table so that your feet dangle above the floor. Lift your toes toward your nose for three slow sets of 15 reps each. While doing this exercise you can put your hands on the table for better balance. Do this for about 2 minutes. 2) stand up and put one hand on the wall for balance. Begin tapping the toes on one foot in the air for as long as you can. Do a total of 2 times per foot.
2) Stretching exercise: sit in a chair with one leg drawn up toward you. With barefeet, grab a hold of your toes and gently pull them downward toward the direction of the bottom of your foot. Hold the stretch for 15 seconds and repeat other side. Do this for about 2 minutes.
3) Ice Massage: Freeze water in a 4 ounce dixie cup. Place the ice exposed side of the dixie cup onto your shin and massage the cold ice in all directions on the shin until the ice has completely melted down to an empty cup (have a towel under your leg).
She recommends doing the above 3 times a day when you have pain. I do all 3 once after every time I exercise and it helps to not get the pain as often.
I hope this helps you. I know how frustrating shin splints can be.
Good Luck.
SusanR
Cathe Friedrich
Administrator
To Susan and Kimmi !
Hi Kimmi, Stress fractures are definitely not fun. The therapy for them requires a lot of patience. Try to hang in there and be consistent with the treatment that I mentioned above.
Hi Susan, I was just about to do a search for that response. Thanks for helping me out.
Hi Kimmi, Stress fractures are definitely not fun. The therapy for them requires a lot of patience. Try to hang in there and be consistent with the treatment that I mentioned above.
Hi Susan, I was just about to do a search for that response. Thanks for helping me out.