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Most runners at one time or another have encountered painful shin
splints while enjoying their daily running regiment.
Once you've experienced this painful ailment, you'll want to know
how to get rid of shin splints for good.
Shin splints are very common to most avid runners. Most runners
don't realize that you need to rest and let your shins and tendons and
ligaments heal before running again. A full two weeks of healing is
recommended after you experience shin splints for the complete healing
process to take place. This is hard for most runners who enjoy racking
up the miles on a daily basis. Not resting and healing your legs will
cause a recurring episode of shin splints pain and you can re injurer
yourself further without the proper healing time.
After you decide to stop running and exercising after a bout with
shin splints, you'll want to apply ice to the effected leg once a day
for about 15 minutes if this is possible. A cold ice pack treatment
will help reduce inflammation, relax the nerves and tendons, and thus
allow the healing process to begin. If you are only able to apply ice
three times a week, that will also help in the healing process. Do the
best you can and relax while your leg recuperates and it heals
itself.
After your leg heals, then you will be ready to start your shin
splints restrengthening exercises. You'll want to start out gently and
with a few repetitions to make sure you don't re injure your
tendons. Start by doing toe stretches. These are very easy to do and
can be done with little effort. Put one of your feet out in front of
you. In a sitting or standing position, lift your toes up in the air
while your heel stays flat on the floor. Repeat this exercise for
about 20 repetitions and then switch to your other foot.
Another great exercise is to lie down on your back and do legs
lifts. Repeat this exercise 10 times with each leg. You can also do
standing toe lift stretches by standing on the balls of your feet and
then stretch up to your tip toes. Be careful when doing this exercise
as this puts a lot of strain on your toes, shins, thighs and
back.
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