<p>Anyone a runner here? I need help. I'm going to do track again but I'm scared. Year after year I get SHIN SPLINTS. Its not like I run on concrete (i am going to now though so I can get in shape) or I don't slow down after the run... I just get them! I don't know why. I need help. And I suck,too. But I love running.</p>
<p>I ran last year. If you get shin splints, just remember to ice yourself before and after practice.</p>
<p>Yea ice alot, never live it down. Even when they are gone, keep on icing after you run. Also if u decide to run on grass make sure that the grass isn't really bumpy or else it may just make them worse. And you can do this stretch with a stair and you put you heel on the ground the tips of your feet on the top..something like that.</p>
<p>Hoped that helped..shin splits suck</p>
<p>yeah...i got pretty bad shin splints this yr during XC.. ice is good.. get one of those little paper cups, fill it w/ water and put it in the freezer then use that to rub over your shins for like 15 min after your run it helps a lot.</p>
<p>also: write the letters of the alphabet w/ your feet to strengthen.. some muscles idk which ones haha but it's supposed to help.</p>
<p>I use the alphabet for my ankles and it works wonders..its awesome</p>
<p>xcchick, I do that too! Especially in history class, when I'm really really bored.</p>
<p>ice massage/stretching</p>
<p>All I have to say is be really careful and listen to you body.</p>
<p>I originally got shin splits from playing soccer year round. I eventually quit soccer and started running xc/track in 7th grade. The shin splits carried over throughout middle school and into high. Freshman year they weren't too bad, and didn't get really bad until sophomore year when I was pushed down a hill (during warm up, haha of course) and when I started running again my legs started really hurting. I got my first stress fracture during training for junior year of xc. A combination of too much running and this condiiton where your body doesn't get enough calcium. So I took it easy my senior year getting back into it, but ignored them when they started hurting again, since I didn't want to ruin my senior season as a captain, and ended up with double stress fractures after the third meet. Still, cross country was my best experience of high school, as dissapointing as it was.</p>
<p>If your legs are bothering you, take it easy and cross train with swimming. Swimming is sooo good for runners. I eventually quit swimming year round, too, which I regret, because it gets you in shape without being really hard on your body.</p>
<p>I always get shin splints during track, no matter what I do, but I have found ways to ease the pain
-have your school's trainer tape your shins. It looks dumb, but it does wonders.
-throw some biofreeze or muscle relaxer on your shins
-stretch! sit down with your legs out and have someone 1)push your toes towards you while you try to resist and push back with your foot 2) push your toes towards the ground and resist 3) point your toes in and try to resist 4)point your toes out and resist
or just go up to a wall and stretch your shins by having your toe and heel flat against the wall.
-heat before, ice after
-take ibuprofen
-run on turf or grass whenever possible for short, hard sprints.</p>