Expert: Ken Alan - 3/28/2004

Question
Can you tell me a good way to decrease my risk of getting shin splints when I walk on the treadmill.  I get them pretty bad.  HOW and what stretches can I do BEFORE I exercise to stretch out my shin muscle so I do not suffer with them afterwards?
Thanks so much!
Kim

Answer
Hi Kim,

Ouch, shin splints are not fun.  To stretch: you have to put your feet in a position called planter flexion, meaning point your feet like you're a ballerina.  That's the stretch.  You CAN just point your feet hard and hold the position for 10 seconds, then relax, then repeat the cycle again, about 3-4 times total.  Do the same after your walk, except hold it for longer time, 30 - 40 seconds, and repeat it one more time.

Better yet, have someone gently push your feet down into a pointed position while you sit with your legs out in front of you.  It's nicer having some assistance with this particular stretch.   

Keep doing this stretch every day and before and after your treadmill workout.  You can even do it a few times a day.

Make sure you have good cushioned and supported walking shoes - its worth the money, don't skimp out here - your shins are already telling you that!

If your shins continue causing pain, make sure you dont do the treadmill every day, do the treadmill every other day at the most, so you shins have some recovery time.  If that doesn't improve the situation, let up alltogether on the treadmill for a few weeks or a month or two, and do a bike or pool exercise to give your shins a break and a chance to heal.

Do shin strengthtening exercise, too.  Lean against a wall, then put your feet out about 12-18 inches in front of you, so your legs are at about a 20 degree angle out from the wall.  Your back is still against the wall in this position. Slowly try to raise your toes up so that you are standing on your heels.  Hold for a moment, then lower your toes down to the floor.  Relax, repeat until you can't do anymore, maybe 2 - 20 repetitions.  If you do it right, you'll be lucky to crank out just a few reps - it's a hard exercise, but so good for strengthening your shin muscles so they won't hurt you so much.  Do 2 - 3 times per week on non-consecutive days.  In a couple of months (it's takes a while, be patient), you should notice a significant difference in your shins.

Let me know 2 and 4 months from now...
Hope this helps (I know it will, IF you just do it!)