I am a beginner runner that is suffering from shin splints. What is the best and!
Question:
I am a beginner runner that is suffering from shin splints. What is the best and fastest way to recover?
Answers:
Shin splints are caused by a weak tibial anterior - that's the muscle down the front of your shin, being pulled by the calf muscle. One good way to strengthen the tibial anterior is to sit on the floor, legs extended in front of you, place the heel of one foot on top of the other foot. No straighten the top leg and push up against that foot with the top of the bottom foot. at the same time, pressing down with the top foot. You are, in effect, pitting one foot against the other.
Switch legs and repeat.
Do sets of 10 at 10 seconds each. Increase as you get more comfortable with the exercise.
This will really help to prevent future shin splints.
For the problem you currently have, alternate icing and heating. It should clear up quickly, then exercise as above and don't forget to stretch after a run - that means stretching your calf muscles and the tibial anterior too, along with the hamstrings.