you got 'em
Tamarian,
Unfortunatly, it sounds as if you have shin splints. The fact that you said most of your area is uphill makes me believe this even more.
The fact that you said it is localized makes me think though ... could just be cramping of the tibialis anterior muscle, which runs along the front of the shin. I know when I run and I am not at my competitive running weight, I get that tighteness in the shins and usally some mild ankle pain to boot.
At any rate, treatment is the same in both cases. To strengthen the muscles along the area, you can use the exercise Nat described (A.K.A. tibialis raise) ... and I have a few other treatments/remedies/stretches for you ...
SHINSPLINTS
More of a catch-all term than an actual medical condition, "shinsplints" refers to any swelling of muscles, tendons and even the covering of the bones in your shins. Shinsplints are especially common among beginning runners and those who dramatically increase their mileage.
Best new alternative remedy: A thin tissue called fascia envelops all of your muscles and tendons, including those in your shins. When injured, the fascia can become restricted. A form of massage called myofascial release can improve mobility and enhance circulation and healing of the fascia.
Try the following self-massage suggested by physical therapist Gary Mascilak:
-Sit in a chair. Place one thumb in the groove between your shin bone and shin muscle of the leg that hurts. Place your other thumb on top for support.
-Rub down your leg. Then move your thumb about an inch to the outside and rub down your leg again. Move an inch to the outside again, and so on. Do this as often as possible, lightly at first and more deeply as the injury begins to heal.
Best new mainstream treatment: When you have shinsplints, the muscles, tendons and nerves in your shins become tightened. To elongate all of them, do the following three stretches. Hold each stretch for 30 seconds and repeat several times a day:
-Lie on your back with your right leg in the air. Wrap a towel or belt around the ball of your foot. First, pull on the towel with your left hand (as if you're making a horse turn left), bringing your toes down and to the left. This will stretch the outside of your lower leg and ankle.
-Pull the towel with your right hand, so your toes come down and to the right. You'll feel this stretch deep in your calf.
-Sit on the front edge of a chair with your feet flat on the floor and legs as straight as possible (without raising your toes). Turn your toes inward and heels out. Lean forward from the waist, keeping your chest and head up and your back straight. This stretches the outside of your shins.
Try this also:
-Reduce inflammation with ice, elevation and anti-inflammatories such as aspirin, ibuprofen or naproxen sodium.
-See a sports medicine specialist for orthotics and try stability or motion-control shoes if overpronation is a problem.
-Strengthen your shin muscles by walking around alternately on your heels, then on your toes, with your toes pointed out as well as pointed in.
Last edited by Trainerdan : Sun, Dec-23-01 at 05:18.
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