Shin Pad

Dealing With Shin Splints (While Maintaining Your Training Regimen)

I recently decided that I would compete in the OC Half-Marathon. Having never run a marathon before, I realized that I needed to start training immediately for the event. What I didn’t realize was how extra running (when you’re not used to it) could make your shins feel like they’re going to explode.

Shin splints, and other lower leg pain, is caused by trauma to either your muscles or bones. For me, it felt like the front of my lower legs were extremely tight and bloated. It didn’t really look any different, but the pain was there after shorter and shorter bouts of running.

Shin splints usually occur if you do excessive running on hard surfaces or frequent activity that involves constant pounding on your legs. The condition can be worse if you don’t stretch, warm-up, train to hard, wear crumby shoes, or have some kind of biochemical issue.

The easiest and most obvious way to treat the condition is to rest. Even so, I have a marathon coming up and I need to get ready, so, I used the following methods to keep up my training while slowly caring for my shin splints:

Change the Way You Run
When I started training I was "overstriding," which means that my stride was longer in the front than it should have been. To fix it, I made my stride longer in back and shorter in front.

Strengthen Your Lower Legs
I did more weight training on my calves to help overcome the shin splints. This included seated calf raises and calf presses in the gym.

Anterior Shin Stretch
Sit in a chair and point one of your feet behind you. Your toes should be pointed towards the back of the chair against the ground. Lean into the stretch until you can feel it in the front of your lower legs. Hold the position for each foot for 15 to 20 seconds, 3 to 5 times each.

Sitting Ankle Rotations
Just what it sounds like; sit in a chair, lift one foot, and rotate your ankles in one direction. This will gradually loosen your shin muscles. This is a great method of dealing with shin splints because you can do it throughout the day, and it also helps improve joint mobility in your ankles.

Get Some Better Shoes
Just like any type of training, having the right equipment really matters. Get a good, comfortable pair of running shoes that give enough support. The amount of support your shoes should have depends on your weight: the heavier you are, the more padding you need. In addition, if you have a weak foot arch, you may need to get additional arch support. If you want to avoid needing more arch support, strengthen your arch by rolling a tennis ball around on the ground with the arch of your foot while sitting.

Alternate Training Methods
Instead of resting all together, get your cardio from lower-impact exercises like swimming, elliptical machines, and even biking have require less strain on your lower leg muscles.

About the Author

Marcus Martinez is the co-owner of MBody Strength, an Orange County based kettlebell service and equipment company. Marcus is certified RKC and has created a variety of innovative workout programs involving unconventional training methods, including kettlebell training. Find free workout plans and low-priced kettlebell equipment at MBodyStrength.com.

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G-Form Shin Pads $49.95 G-Form Shin Pads. The G-Form Shin pads are the first flexible, molded, exoskeleton rate-dependent impact pad that can be worn on the outside of your clothing. These pads offer consistent, repeated impact absorption and sit close to the body for maximum protection. Unique hinging and molding give you ultimate freedom, flexibility and security when pushing yourself to the limit.

MacGregor Padded Adult Shin Guards - 1 Pair $14.47 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY. Stirrup design for ankle and shin protection Adjustable hook/loop strap Provides excellent protection for all levels of playPadded shin pad with comfortable fit

Ultralight Shin Guard-Youth, Pair: SP $11.12 Ultralight shin and ankle pad... Foam pad with 4 removable plastic inserts... Foam padded instep and ankle protector... Elastic calf strap with Velcro® closure and stirrup bottom.

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Youth Ultralight Shin Guards - 4 Pairs $52.45 Youth size ultralight shin and ankle padFoam pad with 3 removable plastic insertsFoam padded instep and ankle protectorElastic calf strap with Velcro® closure and stirrup bottom

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McDavid HexPad Knee/Shin/Elbow Scarlet Sports Pad - Softball Braces $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Scarlet.Softball Braces - Softball Braces

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McDavid HexPad Knee/Shin/Elbow Navy Sports Pad - Softball Braces $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Navy.Softball Braces - Softball Braces

McDavid HexPad Knee/Shin/Elbow Black Sports Pad - Softball Braces $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Black.Softball Braces - Softball Braces

McDavid HexPad Knee/Shin/Elbow Royal Sports Pad - Sports Medicine $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Royal.Sports Medicine - Sports Medicine

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Plastic Youth Football Soccer Shin Guard Protector $7.99 Description:In the heat of the soccer game, having a pair of good Soccer Shin Guard is very importantThey have been made compulsory for most school, club and professional teams in order to reduce injuries.This plastic Youth Shin Guard is strong but light weight and durableThe hard-shell front plates provide maximum protection, single-strap designSoft EVA cushioning backing material of the Shin Pad offers comfort and durabilitySize: about 18*11*2cm (only suitable for the youth, not for adult)Weight: 100gPackage included:One pair of Football Shin Guard

Shin-Ken $10.49 Shin-Ken

Mizuno Sliding Uni-Knee and Shin Pad - Baseball On Field Accessory $9.99 Cotton, polyester, spandex blend material designed to provide complete lateral knee and shin protection. / neoprene panels provide contour protection design. Protects front, side and lower knee from slide abrasions and bruises. One Size. Sold in eaches. Colors Sarlet, Purple, Navy, Cardinal, White, Royal, Forest, Black.Baseball On Field Accessory - Baseball On Field Accessory

Mizuno Sliding Uni-Knee and Shin Pad - Baseball Compression & Sliding $9.99 Cotton, polyester, spandex blend material designed to provide complete lateral knee and shin protection. / neoprene panels provide contour protection design. Protects front, side and lower knee from slide abrasions and bruises. One Size. Sold in eaches. Colors Sarlet, Purple, Navy, Cardinal, White, Royal, Forest, Black.Baseball Compression & Sliding - Baseball Compression & Sliding

Mizuno Sliding Uni-Knee and Shin Pad - Softball Knee Protectors $9.99 Cotton, polyester, spandex blend material designed to provide complete lateral knee and shin protection. / neoprene panels provide contour protection design. Protects front, side and lower knee from slide abrasions and bruises. One Size. Sold in eaches. Colors Sarlet, Purple, Navy, Cardinal, White, Royal, Forest, Black.Softball Knee Protectors - Softball Knee Protectors

Shin Chan Shin: Butt-On Button $1.5 Shin Chan Shin: Butt-On Button

Shin Chan: Dino-Shin Button $1.99 Shin Chan: Dino-Shin Button

Elastic Calf Shin Supporter Band Pad Brace Protector $7.99 Description: This Elastic Calf Supporter protects your calf/shinShin Supporter provides compression and therapeutic heat retentionShin Protector helps alleviate shin splints and calf muscle painTightness construction and the even protection based on tridimensional sewing technology, maintain the best support during movement conditions and and proper placement on either leg.Soft, comfortable, cool, sweat absorption without swelter.Similar tension as muscle stretch which leads to nature protection.Stimulates blood circulation and maintains warmth while controlling excess fluid.Easy to wear, suitable for any sportsExtra Length for more protection area.Material: cotton and elastic neoprene.Dimension: 22.7 x 12cmSize: middle-sizedColor: whiteWeight: 67.5gPackage content:1 piece of Calf Protector

Rawlings L950X Shin Guards 16 Royal $89.95 Rawlings L950X Shin Guards 16 Royal Rawlings lightweight impact management system provides superior protection without limiting movement and speed. Features: * Advanced impact management system * Poron XRD technology in the knee for impact absorption * Reinforced shin pad inserts fro added protection * Pro Dri covered adjustable internal padding for moisture management and comfort * Conforming lightweight design for comfort and mobility * Triple knee design for protection * Patented Supertoe for ultimate instep protection * Premium riveted design for durability * 16 adult size for age 15 and older

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Youth Football Soccer Shin Plastic Guard Protector Medium $8.99 Description:In the heat of the soccer game, having a pair of good Soccer Shin Guard is very importantThey have been made compulsory for most school, club and professional teams in order to reduce injuries.This plastic Youth Shin Guard is strong but light weight and durable.The hard-shell front plates provide maximum protection, single-strap design.Soft EVA cushioning backing material of the Shin Pad offers comfort and durability.Size: about 21.6(L) x 12(W) x 4(H)cm (only suitable for the youth, not for adult)Weight: 85gPackage included:1 x pair of Football Shin Guard

McDavid HexPad Knee/Shin/Elbow Black Sports Pad - Baseball Hot & Cold Wraps $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Black.Baseball Hot & Cold Wraps - Baseball Hot & Cold Wraps

McDavid HexPad Knee/Shin/Elbow Navy Sports Pad - Baseball Hot & Cold Wraps $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Navy.Baseball Hot & Cold Wraps - Baseball Hot & Cold Wraps

McDavid HexPad Knee/Shin/Elbow Royal Sports Pad - Baseball Hot & Cold Wraps $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Royal.Baseball Hot & Cold Wraps - Baseball Hot & Cold Wraps

McDavid HexPad Knee/Shin/Elbow Scarlet Sports Pad - Baseball Hot & Cold Wraps $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Scarlet.Baseball Hot & Cold Wraps - Baseball Hot & Cold Wraps

McDavid HexPad Knee/Shin/Elbow White Sports Pad - Baseball Hot & Cold Wraps $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color White.Baseball Hot & Cold Wraps - Baseball Hot & Cold Wraps

McDavid HexPad Knee/Shin/Elbow White Sports Pad - Softball Knee Protectors $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color White.Softball Knee Protectors - Softball Knee Protectors

McDavid HexPad Knee/Shin/Elbow Scarlet Sports Pad - Softball Knee Protectors $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Scarlet.Softball Knee Protectors - Softball Knee Protectors

McDavid HexPad Knee/Shin/Elbow Royal Sports Pad - Softball Knee Protectors $24.99 It features HexPad in a versatile, lightweight, protective pad for the knee, elbow, calf, shin, and/or arm. Individual hex shaped pads conforms to and moves with your body for unsurpassed comfort and continuous protection. Compression fabric holds the pad firmly in place and keeps muscles warm to prevent pulls and fatigue. HydraVent hDc Moisture Management Technology keeps athletes cool and dry. Sold in pairs. Sizes XS - XXL. Color Royal.Softball Knee Protectors - Softball Knee Protectors

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