How do you alleviate shin pain after running?
453453
Read these articles about shin splints. There are simple treatments and preventative measures that you can take to avoid them\n\nhttp://www.webmd.com/content/article/80/96441.htm\nhttp://en.wikipedia.org/wiki/Shin_splints
668351
I got the following excerpt from http://www.trails.com/running-cramps.html\n\n"Tips on how to avoid running cramps.\nHate it when you get cramps while running? You aren't the only one. Running cramps affect everyone, including runners that are in shape. Following these tips will help you avoid running cramps.\n\nCramps are related to many things, including what you eat and how you breathe. But the most important thing to do is stretch before and after every run. So make sure you incorporate a good stretch routine if you want to avoid cramps while running.\n\nYour diet can also help you avoid running cramps. Make sure you hydrate before any run. During your run, stay hydrated by drinking at regular intervals. Always make sure to drink before you get thirsty. If you feel thirsty, it's already too late. And make sure to drink water or sports drinks. Soda isn't a good substitute. Bananas are a good source of potassium, which help to prevent running cramps.\n\nWhen you run, make sure you are bringing enough oxygen into your system. The best way to do this is to take full breaths. That means completely exhaling to allow for a new, full breath.\n\nTry to run within your ability. If you want to run longer distances, follow a training program that will allow your muscles to build up to handle those distances without excessive fatigue.\n\nCramps usually go away on their own, but if your cramp won't go away, try these techniques:\n\n    * Stop running or slow down your running pace\n    * Massage the muscle that is cramping\n    * Stretch the muscle and hold the stretch until the cramp goes away\n    * Apply heat to the muscle that cramped \n\nThe most common causes of running cramps include lack of stretching and muscle fatigue. High temperatures, dehydration and loss of salts and electrolytes also contribute to running cramps. Your age also impacts your risk of cramps."\n\nFor endurane training visit http://www.pponline.co.uk/encyc/endurance-training.html
413462
Drink PLENTY of water.  Warm up before and stretch after.  It takes a while to get over a pulled muscle.  I pulled a quad one fall, would think it's OK and then re-aggravate it every time I'd start to run.
830559
Shin splints are impact stresses and stretching really doesn't help that much.\n\nYou need some really well cushioned shoes and to  do whatever it is you are doing on a softer flooring
810020
reduce your speed and distance, increase them gradually\nincrease 1km every 2 weeks\ndont run on hard surfaces like concrete/asphalt...you should prefer running tracks/mud/grass\nif your shoes are old, the padding effect will be very low...get new ones\nice your shins after running\ndont strain yourself
1058927
I had some that were like jump shoes you put on the front of the shoe and do the exercises.  It seemed to work... but I wanted to short cut the exercises by just running in them... Huge mistake...\n\nAs you run your heel wants to come down and puts some real stress on the  Achilles Heel... It really hurt for a month or two.
1063790
Welcome to shin splints.\nSpend the money and get a good pair of running shoes that offer support.\n I like nubalance the best.\nGood luck.
910689
First of all, I am an avid runner myself and am not entirely sure of what this 'runner's knee' injury you're describing is.  In terms of treating the injury, if the pain in your knee is enough to physically stop you from running, or makes the motions difficult, you should stop running entirely for approximately 5 days before getting going again; during which time, you could look into getting an exercise ball or doing core workouts to maintain fitness.  \n\nIcing your knee where the pain is most intense is always a good bet too: 15 minutes on, 15 minutes off is the widely-used standard.  In addition to icing, taking ibuprofen (Motrin/ Advil), will help decrease any inflammation, which is likely the cause of the pain.\n\nOnce you feel you can get out on your leg, you probably should, but should start out very slowly, but you shouldn't jump back into doing a half mile right away.  Your best bet is probably to start with an up-tempo walk, just to work on building up some stamina and to give your knee a good break.  After anywhere between 1 and 3 weeks of doing these walks (dependant on how soon the pain subsides), start substituting a few walks a week with light jogs; again, nothing too strenuous or long.  \n\nIf these relatively simple steps don't help you with recovery from this injury, your best bet may be to see a physiotherapist, who can also take advantage of various machines that will help with such problems.  Good luck and happy running!
340686
Warm up thoroughly, wear good running shoes, toe taps are good for strengthening shins. Get a coach to check your stride. If that doesn't work see a sports physiotherapist\nfor a diagnosis.
99098
Shin splints, is a condition where there is pain in the anterior tibia caused by overuse of the anterior tibilias muscle. They are most common in inexperienced runners or runners who overtrain. The pain is usually worsened by exertion and other factors:\n\n- Running on hard surfaces\n- Insufficient padding in the shoes \n- Over-pronated and/or flat feet can also lead to increased stress on the lower leg muscles during exercise\n- High arched feet can experience shin splint discomfort because this foot type is a poor shock absorber.\n\nThe treatment for shin splints is rest. Running and other strenuous lower limb activities should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, icing and anti-inflammatories may be suggested by a doctor or trainer, though there is some controversy over their effectiveness. A contributing cause of shin splints in some cases is the relative weakness of the muscles on the anterior of the lower leg compared to those in the calf. In this case exercises that preferentially strengthen the anterior muscles may help alleviate or avoid shin splints.\n\nIf you are just starting to run. Take it easy and progress into a walking program first before running. Here are some links for progression:\n\n12-week walking schedule\nhttp://www.preventdisease.com/fitness/fitness_walking.html\n\nBeginning a Jogging Program\nhttp://www.preventdisease.com/fitness/fitness_jogging.html\n\nA Rundown on Shin Splints\nhttp://preventdisease.com/news/articles/rundown_shin_splints.shtml
867594
Since the damage has already been done, you need to ice it whenever you can, take Motrin or Aleve, and stay off it as much as possible, but if you must walk on it you can simply wrap that leg with an Ace bandage (make it snug, not tight).  To prevent getting shin splints in the future, tap each foot for a full minute just like you'd tap your foot to the beat of a song before you go jogging.  It'll get very hard to do by the end of that minute, but keep doing it.  If that doesn't do the trick, you should see an orthopedist -- could be that you need orthotics for your shoes so you don't run on the insides or outsides of your feet.
493931
Pretty quick ramp up. Depends on your age of course.\n\nI would back off for a week and then ease back in.\n\nIn the meantime, try the cardio machines if you can.\n\nAlso, pay very close attention to your foot mechanics. You should have a good shoe with a cushioned heel and you should land on your heel and rock forward. If you are landing on the balls of your feet, that is a big problem.\n\nMy chiropractor is a marathon runner, so he is an expert. He has a treadmill and a video setup where he can record and analyze your gait in infinite detail.\n\nHopefully a small break will fix you up, but there are some other help sources.\n\nNot to forget a google search on shin splints.
115584
It is known as RICE - rest, ice, compression, and elevation.\n\nRest is the most important part of healing shin splints.  When you start walking, or running again, start gradally and don't overdo it.  Shin splints are often caused by overuse, and also by worn out running shoes.  Running on really hard surfaces also contributes to shin splints.  Taking an anti-inflammatory med can help with the pain.\n\nTake care.  I hope you get well soon.
409980
first make sure you don't drink any fluids right before you run, and you need to set your pace with your breathing. If you breathe in thru your nose simultaneously while stepping with your right (or left) foot, then exhale thru your mouth at the same time your stepping with the other foot, after a little practice you'll be pain free in no time, and you'll find yourself running farther distances too. after your run it's good to take a few swallows of sugar water. Just plain ole water with plain ole sugar. Good luck with that.
777828
Check www.webmd.com to see what causes shin splints.  It could be anything from your diet to your warm up routine.  Only way to know is to look into it further and if you are not satisfied, consult with your team trainer or physician.
303163
Shin splints generally accompany running and the stress caused from the landing/impact of the activity.  The stress is made worse because of an proportionately stronger calf muscle.\n\nI'd recommend a few things:\n1. Consider running on different a different surface.  Typically you will decrease the impact stress by running on grass.  Grass absorbs much of the impact, concrete on the other hand(asphalt a near 2nd) is one of the worst surfaces to run on.\n\n2. Use a anti-inflamatory.  I'd recommend Naproxin (Aleve over the counter). (Not Tylenol or Asparin, these are not anti-inflamatory medications).\n\n3. And The BIGGEST thing that I can recommend is anterior tibialis exercises.  This is the muscle opposite your calf.  You will be able to flex your AT by lifting your feet.  There are exercise machines that can concentrate on the AT, (use resistance), also you can accomplish the same thing by tying a rope around a 5lb weight and fastening it over the tips of your shoes.  Then do toe raises with your weight on the backs of your feet (the opposite of a toe raise for your calf).\n\nI've found stretching to be relatively ineffective as a treatment.  More than likely, you are pretty stretched out and active if you are having shin splints.
140401
Shin splints is a condition where there is pain in the anterior tibia caused by overuse of the anterior tibilias muscle. They are most common in inexperienced runners or runners who overtrain. The pain is usually worsened by exertion and other factors:\n\n- Running on hard surfaces\n- Insufficient padding in the shoes \n- Over-pronated and/or flat feet can also lead to increased stress on the lower leg muscles during exercise\n- High arched feet can experience shin splint discomfort because this foot type is a poor shock absorber.\n\nThe treatment for shin splints is rest. Running and other strenuous lower limb activities should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, icing and anti-inflammatories may be suggested by a doctor or trainer, though there is some controversy over their effectiveness. A contributing cause of shin splints in some cases is the relative weakness of the muscles on the anterior of the lower leg compared to those in the calf. In this case exercises that preferentially strengthen the anterior muscles may help alleviate or avoid shin splints.\n\nIf you are just starting to run. Take it easy and progress into a walking program first before running. Here are some links for progression:\n\n12-week walking schedule\nhttp://www.preventdisease.com/fitness/walking_schedule.html\n\nBeginning a Jogging Program\nhttp://preventdisease.com/fitness/fitness_jogging.html\n\nA Rundown on Shin Splints\nhttp://preventdisease.com/news/articles/rundown_shin_splints.shtml