Cardio

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Permalink Reply by Joe DeMattio on October 29, 2009 at 8:48am

They're just a symptom of an underlying problem. They might be caused by:

-Irritated and swollen muscles, often caused by overuse.

-Stress fractures, which are tiny, hairline breaks in the lower leg bones.

-Overpronation or ''flat feet" -- when the impact of a step causes the arch of your foot to collapse, stretching the muscles and tendons.

-Some sodium:potassium ratios may cause muscular dehydration.

Runners might get them after ramping up their workout intensity, or changing the surface they run on -- like shifting from a dirt path to asphalt.

Rest your body so the underlying issue heals. Here are some other things to try:

-Icing the shin to reduce pain and swelling. Do it for 20-30 minutes every 3-4 hours for 2-3 days, or until the pain is gone.

-Arch supports for your shoes. These orthotics -- which can be custom-made or bought off the shelf -- may help with flat feet.

-Range of motion exercises.

-Neoprene sleeve to support and warm the leg.

-Make sure to drink enough water before, during, and after your workouts.


Hope this helps!

-Joe

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Permalink Reply by Steve on October 29, 2009 at 10:07am

Elena - Joe nailed it! Sorry I missed this earlier. As a 7 time marathoner, I have heard of shin splints, but have been blessed to have never had them. They are not permantly debilitating if you take measures to treat. But Joes ideas are great suggestions. I would add stretching to that as well.

Side note - For some reason people think of shin splints as a problem with the bone, but it is the muscle, so if you take care using some of Joes ideas, it should work!

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Permalink Reply by Ms.Elena Fit on November 1, 2009 at 8:07pm

Thanks, Joe!
I think my problem is caused by changing running surfaces a lot through the week.
I switched to bike and stairs cardio for a couple of weeks, also I have to wear elastic bands now. It's getting better. But I looked at the weather next week- it's going to be beautiful sunny days and the trail is just calling for me...Thanks again for the info.

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Permalink Reply by Gregory Collins on October 31, 2009 at 12:59pm

I had the same problem...I broke down and purchased a GOOD pair of running shoes, and it made all the difference. The old off the rack shoes, were just not fitted properly to my feet.

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Permalink Reply by Ms.Elena Fit on November 1, 2009 at 8:11pm

At first I thought that this is a problem, and I've tried several new shoes...I think it's more changing the running surfaces or overusing the same muscle for me. But thanks anyway! Keep it up!

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Permalink Reply by Stefano Martinelli on November 29, 2009 at 2:57am

my personal advise is stop thinking about it as a problem, and re consider it as a way to grow, to focus more on health and well being. Basically you need to mentally see yourself totally healthy, as you actually are.
Useful tools would be starting the practice of meditation , meridians stretching and plantar massage with a tennis ball *to ease the fascia)
Any way most important thing is seeking relief, forgetting about the problem, using the imagination to build a totally different scenario :))))))))))))))))
enjoy!!!!

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Permalink Reply by Ms.Elena Fit on November 30, 2009 at 9:59pm

Thanks for your support!

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Permalink Reply by Wheyfocused on December 13, 2009 at 10:02am

You might want to try switching up to a different form of cardio. Try something with less impact such as swimming or the elliptical until you have fully healed. Pushing it will only cause you to be off your game for longer, let your body heal. Good luck!

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Permalink Reply by Lin on December 26, 2009 at 11:03am

Buy the new Shape-Ups from Sketchers ! They are great !!!! They make my feet and legs feel great and makes me happy

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Permalink Reply by Ms.Elena Fit on February 6, 2010 at 9:36am

I thought those are walking shoes, do they have running shoes?
And also I heard what they really do is getting your calves bigger, that's the major muscle they work out. I don't need my calves bigger. I couldn't zip up fully my tall boots that I haven't worn for 2 years. And this is just from being pregnant. But thanks for suggestion.

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