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WuChi · 12-16-2006, 08:28 AM

Well well. I know how bad these are, my friend suffers from them all them time, or use to. The term "Shin splints" is a broad one and includes many different problems. The key problem stems not from running, but from sitting down to much. The Glutenus Maximus(your bum) is usually where these stem from. The muscles in your body, act with and against each other(antagonistic), as have to be equally stretched. Have a look at some of these methods, of stetching, preventing and taping.

All stretches should be done pain-free)
a) Achilles Tendon stretches - Stand on a step with the heels over the edge. Keeping your knees straight and lower your body so the heels are below the step. Hold 10 - 20 seconds, repeat 5 times, and do 2-3 sets per day.
b) Calf stretches - Stand on a step with the heels over the edge. Squat slightly so both knees are bent and lower you body so the heels are below the step. Hold 10 - 20 seconds, repeat 5 times, and do 2-3 sets per day.
STRENGTHENING EXERCISES TO HELP PREVENT SHIN SPLINTS
a) Two-leg and one-leg heel raises - Stand on the floor, next to a table or chair for support. Rise up on the toes of both feet and hold for 2 - 5 seconds. Repeat 10 - 20 times. Do 2 - 3 sets per day and work up to 50 heel raises per set with each leg.
b) Heel walking - Walk on your heels, pulling your toes toward your shin as far as possible. Walk about 10 - 20 steps and do 2 - 3 sets per day.
c) Towel gathering exercise - Set the balls of both feet on a towel. Flex the toes to gather the towel under the feet. The heel remains in contact with the floor, and stationary. Progress to doing this exercise 10 times and add a light weight to the towel for added resistance.
d) Marble pick up - Place a marble, or wadded piece of paper, on the floor. Pick it up with your toes. Repeat 10 - 25 times.
ARCH TAPING TECHNIQUES
Athletes suffering from shin splints may benefit from taping that supports the arch. Several of these techniques are described below.
Technique # 1 - Basic Arch Support
1. Cut a piece of ½ inch felt to fit the longitudinal arch. Bevel the edges so they do not irritate the foot.
2. Have the athlete hold the foot at approximately a 45-degree angle. Place the felt on the arch between the ball of the foot and the heel. Secure the felt with pre-wrap. Starting at the ball of the foot, place strips of tape around the foot pulling lightly up on the arch.
Technique # 2 - "X" Arch Taping
1. Have the athlete hold the foot at a 90-degree angle with the toes curled slightly downward.
2. Using 1-inch tape, lightly place an anchor strip around the ball of the foot. Use five one-inch strips of tape and start each strip at the base of a different toe. Each strip of tape starts and ends at the same toe. Finish by placing strips of tape around the foot lightly pulling up on the arch.
SHIN TAPING TECHNIQUES
Athletes suffering from shin splints may also benefit from taping that pulls the muscle closer to the shins. The most common technique is described below.
Technique # 1 - Basic Shin Taping
1. Place the foot at a 45-degree angle. Starting near the ankle, place strips of tape around the lower leg. Go around the outside of the leg first and finish by pulling across the inside of the leg. The tape should be slightly taut, but not too tight.

12-16-2006, 08:28 AM	#5 (permalink)
WuChi Registered User Join Date: Sep 2006 Posts: 83 Groans: 0 Groaned at 0 Times in 0 Posts	Well well. I know how bad these are, my friend suffers from them all them time, or use to. The term "Shin splints" is a broad one and includes many different problems. The key problem stems not from running, but from sitting down to much. The Glutenus Maximus(your bum) is usually where these stem from. The muscles in your body, act with and against each other(antagonistic), as have to be equally stretched. Have a look at some of these methods, of stetching, preventing and taping. All stretches should be done pain-free) a) Achilles Tendon stretches - Stand on a step with the heels over the edge. Keeping your knees straight and lower your body so the heels are below the step. Hold 10 - 20 seconds, repeat 5 times, and do 2-3 sets per day. b) Calf stretches - Stand on a step with the heels over the edge. Squat slightly so both knees are bent and lower you body so the heels are below the step. Hold 10 - 20 seconds, repeat 5 times, and do 2-3 sets per day. STRENGTHENING EXERCISES TO HELP PREVENT SHIN SPLINTS a) Two-leg and one-leg heel raises - Stand on the floor, next to a table or chair for support. Rise up on the toes of both feet and hold for 2 - 5 seconds. Repeat 10 - 20 times. Do 2 - 3 sets per day and work up to 50 heel raises per set with each leg. b) Heel walking - Walk on your heels, pulling your toes toward your shin as far as possible. Walk about 10 - 20 steps and do 2 - 3 sets per day. c) Towel gathering exercise - Set the balls of both feet on a towel. Flex the toes to gather the towel under the feet. The heel remains in contact with the floor, and stationary. Progress to doing this exercise 10 times and add a light weight to the towel for added resistance. d) Marble pick up - Place a marble, or wadded piece of paper, on the floor. Pick it up with your toes. Repeat 10 - 25 times. ARCH TAPING TECHNIQUES Athletes suffering from shin splints may benefit from taping that supports the arch. Several of these techniques are described below. Technique # 1 - Basic Arch Support 1. Cut a piece of ½ inch felt to fit the longitudinal arch. Bevel the edges so they do not irritate the foot. 2. Have the athlete hold the foot at approximately a 45-degree angle. Place the felt on the arch between the ball of the foot and the heel. Secure the felt with pre-wrap. Starting at the ball of the foot, place strips of tape around the foot pulling lightly up on the arch. Technique # 2 - "X" Arch Taping 1. Have the athlete hold the foot at a 90-degree angle with the toes curled slightly downward. 2. Using 1-inch tape, lightly place an anchor strip around the ball of the foot. Use five one-inch strips of tape and start each strip at the base of a different toe. Each strip of tape starts and ends at the same toe. Finish by placing strips of tape around the foot lightly pulling up on the arch. SHIN TAPING TECHNIQUES Athletes suffering from shin splints may also benefit from taping that pulls the muscle closer to the shins. The most common technique is described below. Technique # 1 - Basic Shin Taping 1. Place the foot at a 45-degree angle. Starting near the ankle, place strips of tape around the lower leg. Go around the outside of the leg first and finish by pulling across the inside of the leg. The tape should be slightly taut, but not too tight. __________________ There are always braggarts who think themselves clever. They say of other boxing that at one glance they know it. They dont realise that while at one glance they knew it, if they look again they wont know it.