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Ask the Expert: Shin Splints

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ask-the-expert-shin-splintsMany days a week I receive questions about health and fitness.

With over 30 years experience in the health and fitness world and a celebrity fitness expert, I love to share insights to help others. You can try these simple exercises to prevent shin splints, reduce pain, and improve your running.


Subject: Running

Hi, I'm from Indonesia. I'm a triathlete. My weakness is in running. If I run more than 15k my feet really hurt in many places such as shin splints, calf strain, and achilles tendonitis. I already have good running shoes which are Assics Noosa Tri and Ds traine, and soles from [a] foot doctor. I really want to overcome my problem because my goal is I want to join [a] marathon. Can you help me? Thank you!

What can I do about shin splints?

My response:

Pain is caused from muscle imbalances... try these easy exercises to help reduce pain and improve your running:

  1. Heel walks - lift toes and walk for 2-3 minutes on your heels
  2. Toe pulls - with your hips on the floor and legs up against the wall (hips toward the wall) start with feet flat and then pull toes towards shins. Perform 15 reps with feet parallel, toes apart and then toe turned in. Do not point your toes, rather flex and relax your feet
  3. Hamstring work - build up your hamstrings and glutes to keep your hips open - running tightens the hip flexors and pulls the spine forward. Keep your pelvis in balance by strengthening the back side.

Wow thank you very much for answering my questions. It's an honor.
I'll definitely try them.


Please send any health and fitness related questions to andrea@womensforum.com. I hope to help share my expertise to help you live a healthy lifestyle.

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