![]() Grab the items with your toes and place them into the cup. Scatter the pieces on the floor and set a cup on the ground nearby. Repeat this 3x for each foot.Īfter that, get a bunch of marbles or tiny pieces of rolled up paper (this is what I use). While seated, keep your heel planted and grab and pull the towel towards you by using your toes. Lay a small to medium sized towel on the floor in front of you. Also, between each set I lay on my back, stick my feet up in the air, and write the alphabet with my toes. ![]() I tap my toes up and down for a couple minutes. To warm up, I sit in a chair and lift my legs so my feet are a few inches above the ground. Now, for my routine: Do this before and after you run. Some people have claimed that inserts did the trick though. I'm not sure how I feel about inserts, I really just think you should find a nice pair of fitted shoes. Inserts - Going with custom fit orthodic inserts is your best bet. Getting your daily value of the two is very important. Buy a high density firm one, like this.Ĭalcium and Magnesium dietary supplements - Calcium is essential for building strong bones and magnesium is involved in the function of your nerves and muscles. I use both the stick and the foam roller, but either will do. I like this better than the stick simply because I think it's easier to use and to me, it feels better. For best results, lay flat and have a family member, running partner, or your significant other torture the shit out of you with this thing.įoam roller - Another fabulous tool for deep tissue massage. This thing is great for a deep tissue massage on your calves. ![]() An old high school track coach ended up giving me one of his, so I ended up with this one. There are a few different versions you can buy. "The Stick" - The toothbrush for muscles. It may just be a placebo effect, but these things feel absolutely amazing on my legs and help reduce tightness in my calves. I bought SKINS compression socks and I can't imagine running without them. While I'm not going to go into the whole minimalist vs traditional support debate, it is something I'd recommend looking into.Ĭompression socks - I love these things. ![]() Go to a running store and have someone fit you a pair of shoes (foot mapping, stride test, etc.) Start with this, this way you'll have an idea of what shoe category you'll need. There are several things out there that you can buy to make a tremendous difference when it comes to healing shin splints: To review some of this information, read here. If you've been suffering from shin splints for a while now, I'm sure you know a decent amount about the causes and effects that come along with it. If this has been a reoccurring problem that won't seem to go away, see a doctor or physician and make sure it isn't something like a stress fracture (not fun), bruised bone, compartment syndrome, or tibial tendonitis. Getting rid of them - especially the extreme cases - is going to take time, self-discipline, and let's face it, some money.įor starters, don't give yourself a self-diagnosis. It could be tight calves, poor running form, over-pronation, weak hips, or even a combination of all of these. Shin splints are frustrating, and perhaps the most frustrating part is that since this problem doesn't happen to every runner, you've had the "why me!?" moment quite often. ![]()
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