Shin Splints
What is it: An aching, stabbing sensation in your shins
Causes: Inflamed muscles in the shins due to hills, hard surfaces or a shoe is not the right fit.
Treatment: Rest your body. It needs time to heal. Ice your shin to ease pain and swelling. Do it for 15-30 minutes every 4 hours for 3 days, or until the pain is gone. Take like ibuprofen, or aspirin, which will help with pain and swelling. (These drugs can have side effects and should be used only occasionally unless your doctor says otherwise). Use shoe inserts -- which can be custom-made or bought off the shelf -- which will help with arches.
Have two pairs of shoes and alternate wearing them to vary the stresses on your legs
Prevention: The following exercises, courtesy of Rick Braver, D.P.M., will help prevent shin splints: Stand with your heels together and toes pointed out. Slowly raise up onto your toes and lower yourself back down. Repeat 10 times. Stand with your big toes together and heels far apart. Slowly raise up onto your toes, then lower yourself back down. Repeat 10 times.
For more about Shin Splints and how to treat and prevent them:
http://www.active.com/running/articles/shin-splints-101-treatment-and-prevention-tips
Plantar Fasciitis
What is it: Extreme stiffness or a stabbing pain in the arch of the foot
Causes: Inflammation, irritation, or tearing of the plantar fascia—(the tissue on the bottom of the foo) due to excess pounding on the road or wearing unsupportive shoes.
Treatment: stretch your heels (rolling a tennis ball works great), and get ample rest to help dull the pain. If the problem persists, doctors recommend wearing custom-made orthotics, a night splint, or in some cases, getting a steroid shot into the heel (ouch!) to speed up recovery. Achilles Tendon Stretch: Stand with your affected foot behind your healthy one. Point the toes of the back foot toward the heel of the front foot, and lean into a wall. Bend the front knee and keep the back knee straight, heel firmly planted on the floor. Hold for a count of 10.
Prevention: Wear shoes with extra cushion
For more about Plantar Fasciitis including a 7 minute video:
http://www.runnersworld.com/tag/plantar-fasciitis
What is it: Extreme stiffness or a stabbing pain in the arch of the foot
Causes: Inflammation, irritation, or tearing of the plantar fascia—(the tissue on the bottom of the foo) due to excess pounding on the road or wearing unsupportive shoes.
Treatment: stretch your heels (rolling a tennis ball works great), and get ample rest to help dull the pain. If the problem persists, doctors recommend wearing custom-made orthotics, a night splint, or in some cases, getting a steroid shot into the heel (ouch!) to speed up recovery. Achilles Tendon Stretch: Stand with your affected foot behind your healthy one. Point the toes of the back foot toward the heel of the front foot, and lean into a wall. Bend the front knee and keep the back knee straight, heel firmly planted on the floor. Hold for a count of 10.
Prevention: Wear shoes with extra cushion
For more about Plantar Fasciitis including a 7 minute video:
http://www.runnersworld.com/tag/plantar-fasciitis