Shin splints are a common problem among runners and even non-runners. It is usually an overuse injury that’s very similar to Tennis Elbow in the forearm. Both have similar causes and solutions. For the shin, it’s normally caused by a constant dorsiflexion of the foot while walking or running; but it can be cause by weak muscles in the foot and poor stabilization or a stress fracture as well. And tennis elbow is typically caused by a constant dorsiflexion of the dominant hand, which is exacerbated by holding onto a long racket or holding onto a computer mouse for a long time.
The best thing to prevent shin splints is to relax your foot on the follow through motion of walking or running; so when you are bringing your foot forward to meet the ground, relax your toe and let it dangle. This will also make you a more efficient runner and walker. But often this will not get rid of the problem if one already exists and is hard to change in an instant. For long term results, I recommend a few doses of vitamin Barbell.
Okay, so you really don’t need a barbell at all for this. It’s just my way of saying get in the gym and learn some corrective exercises. While there are a bunch or exercises for the shin, I like a very basic one you can do anywhere with a smooth wall. What you do is:
1) Put you back flat against the wall
2) Move your feet 1 – 1.5ft in front of you flat on the ground
3) Slowly life your toes as high as you can in the air with heels on the ground and back flat on wall
4) Once your toes are as high as possible, try to push them a little higher, and go back down
5) Repeat 10 – 30 times till exhaustion
6) Repeat with two different angles: toes out heels in, and toes in and heels out
7) Sit in a Jacuzzi or hot bath for 10-15 minutes to relax muscles and increase blood flow (speeding recovery).
You may be sore for a few days after this, but sometimes you have to tear down the muscles a little bit for them to repair stronger. There are many other exercises like drawing the alphabet in the air with your toes, walking stiff legged with toes up, or having someone grab the top of your toes sitting on the ground and pulling them up and down. For Tennis Elbow, as long as there is no tear in the tendon, you can take care of it with Vitamin Dumbbell.
Seriously. Grab a light weight dumbbell, and follow my 5 step plan for success.
1) Find a flat surface like a bench, table, desk, ect..
2) Grab dumbbell in affected arm and put your arm on the edge of a flat surface
3) Move hand off surface with knuckle up and fingers gripping DB down.
4) Move hand slowly up and down as high as possible 10 -30 times till exhaustion
5) Put arm in hot water, and try not to fall asleep
You can also help the problem by hanging from a bar as long as possible, doing reverse bicep curls, or anything holding onto something heavy with your fingers. Of course, people will be at all different stages in both of these problems, and there is a point where this may not work. Please consult with a medical professional prior to performing these exercises if you have any question on your degree of injury. Hope this help! Have a great day!