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My avatar might have already given it away, but I like to Irish dance.
I stretch, warm up, then stretch again before practicing, but I still get painful shin splints. The area on the inside right along my shin bone hurts really badly after I work out for 30 minutes.
I can't seem to isolate just that muscle when I am warming up. Any suggestions?
Bleh...shin splints. I'm pretty lazy about warming up, so I'll often get shin splints if I use a treadmill for more than 30 minutes, especially by about the 3rd or 4th day of continual use.
Many experts and physiologists recommend stretching, icing, compression, elevation, or just plain old rest to "fix" shin splints, but to me they aren't really preventing anything. They're treating a symptom, but not eliminating the cause.
What I've found is that the ankle dorsiflexor muscles end up injured due to disuse and/or a lack of conditioning injury. Shin splints are referred to as MTSS, and this muscle group has been identified as the key source of pain/injury.
I.E. If I don't train it and maintain it like any other muscle/tendon group, I end up paying the price.
Rather than type out a long response, I'm going to give you some links that I think you'll find useful for conditioning your dorsiflexor. If it's already injured, you might need to recuperate (rest, ice, compression, elevation, etc) first, but after that you'll be able to build a foundation that will hopefully allow you to do what you enjoy without the pain:
Walk on your heels with toes out for 40 steps, walk with toes straight for 40 steps, walk with toes pointed inward for 40 steps. Do this regulary for several weeks and your shin splints should disappear.
Bleh...shin splints. I'm pretty lazy about warming up, so I'll often get shin splints if I use a treadmill for more than 30 minutes, especially by about the 3rd or 4th day of continual use.
Many experts and physiologists recommend stretching, icing, compression, elevation, or just plain old rest to "fix" shin splints, but to me they aren't really preventing anything. They're treating a symptom, but not eliminating the cause.
What I've found is that the ankle dorsiflexor muscles end up injured due to disuse and/or a lack of conditioning injury. Shin splints are referred to as MTSS, and this muscle group has been identified as the key source of pain/injury.
I.E. If I don't train it and maintain it like any other muscle/tendon group, I end up paying the price.
Rather than type out a long response, I'm going to give you some links that I think you'll find useful for conditioning your dorsiflexor. If it's already injured, you might need to recuperate (rest, ice, compression, elevation, etc) first, but after that you'll be able to build a foundation that will hopefully allow you to do what you enjoy without the pain:
This is really good advise. Plus keep in mind I have done Irish dancing and I totally know where you are going with this. You really need to have good quality shoes as well. You should stretch each mussel group before over working it. Please keep in mind that you need to warm up the mussels first before stretching. The advise Bocasean gave you is accurate and I would go with that. Have you done any highland games or Tattoos where they us Irish Dancers? Anyways keep up the great work.
Have you done any highland games or Tattoos where they us Irish Dancers? Anyways keep up the great work.
I haven't been to a Highland Game, but the Scottish lassies that use the studio I attend dance there.
I'm so glad you mentioned Tattoos. Virginia International Tattoo 2008: Virginia Is For Lovers
My daughter's instructor (toddler ID) danced in the Virginia Int'l Tattoo last year (she's off to college this year.) The Rhythm of Ireland has dancers each year - come and check it out!
I haven't been to a Highland Game, but the Scottish lassies that use the studio I attend dance there.
I'm so glad you mentioned Tattoos. Virginia International Tattoo 2008: Virginia Is For Lovers
My daughter's instructor (toddler ID) danced in the Virginia Int'l Tattoo last year (she's off to college this year.) The Rhythm of Ireland has dancers each year - come and check it out!
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