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Treating & preventing Shin Splints...
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1. Follow the rule of 10. Shin splints are a sign you're overdoing it: You've pushed your body too hard, and your legs are paying the price. To prevent the pain, don't increase the length or number of workouts, or the distance you cover, by more than 10 percent each week.
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| 2. Take notes.
Did running on harder ground strain your legs? Are your sneakers so
old they've lost their cushioning? Keep a training log, not just of
when and for how long you exercised, but also of where and with what
equipment. If shin splints stride, you should see what caused them.
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| 3. Heed the twinge.
Don't try to tough it out. Cut back on your workout time, distance, or
frequency by 10 percent to give your shin splints a chance to heal. If
the symptoms return, keep cutting back. If your legs hurt even when
you're not exercising, stop training entirely until the pain's gone.
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| 4. Put it on ice.
Place an ice pack (a bag of peas works great, too) on the painful area for
20 to 30 minutes. If the pain is severe, try an ice friction massage:
Freeze a Styrofoam cup full of water then peel away the top and rub the
exposed ice up and down you shin. Do this for 6 to 8 minutes, then rub
the area with your thumb and forefinger. You'll get blood flowing to the
spot, and that'll help you heal faster.
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Health Magazine |
| January/February 2006 |