Thursday, 21 May
Present: Coach Paul, Stanley, Khong Sheng, Zach, Kenny, Brandon, Samantha, NUS Boys
4pm - Upper Gym at Sports Hall + warm up
Gym workouts:
- Squat
- Bench Press
- Leg Press
- Calf Raise
- Die Lift
After gym went down track, stanley, kenny, samantha did starting block practice.
KS, kenny & zach did 200m run
Brandon did 30m x 5
End of report
*Friday Training Schedule.... Endurance for those not running in swift.. those in swift meet. doing speed trg.. jumps.. throws... Thanks
4pm - Upper Gym at Sports Hall + warm up
Gym workouts:
- Squat
- Bench Press
- Leg Press
- Calf Raise
- Die Lift
After gym went down track, stanley, kenny, samantha did starting block practice.
KS, kenny & zach did 200m run
Brandon did 30m x 5
End of report
*Friday Training Schedule.... Endurance for those not running in swift.. those in swift meet. doing speed trg.. jumps.. throws... Thanks
20th May Training Log
Present
Coach Paul, Sathish, Joseph, Hubert, Jimmy, Safwan, Jiesheng, Zach, + new year 1s
Workout
3 x 50m
4 x 150m
Sathish's 150m timing
17s, 17s, 18s, 17s
Zach did throw practice, Jiesheng did high jump practice. Both finished with 2.4km run
Coach Paul, Sathish, Joseph, Hubert, Jimmy, Safwan, Jiesheng, Zach, + new year 1s
Workout
3 x 50m
4 x 150m
Sathish's 150m timing
17s, 17s, 18s, 17s
Zach did throw practice, Jiesheng did high jump practice. Both finished with 2.4km run
Tuesday, 19 May
Present: Coach Paul, Stanley, Jie Sheng, Khong Sheng, Weiyu, Johnson, James, Li Ming, Sathish, Zach, Kenny, Aisha, Samantha, Chitra, Hubert, Cheryl & Sheng
430pm - Upper Gym + warm up
- Squat
- Bench Press
- Lets Pull
- Die Lift
After gym, workout at track: 200m x 10
Cool down + strengthening exercises
End of report
* Wednesday Training Schedule... Speed endurance workout.. 150m x 4.. Before the workout, can do 30m x 5 to activate the nervous system and fast movement of leg. Mid Dist can do some interval runs.. throwers can practice throws and jumper can practice jumping techniques...
430pm - Upper Gym + warm up
- Squat
- Bench Press
- Lets Pull
- Die Lift
After gym, workout at track: 200m x 10
Cool down + strengthening exercises
End of report
* Wednesday Training Schedule... Speed endurance workout.. 150m x 4.. Before the workout, can do 30m x 5 to activate the nervous system and fast movement of leg. Mid Dist can do some interval runs.. throwers can practice throws and jumper can practice jumping techniques...
Jun-Dec09 Full Athletics Calendar
30May-25June: School Holidays
6-7June: Akira Swift 56th Annual Track&Field Meet, Gombak Std
20-21June: SAA 5th All Comer's Meet
27June: SAA Pole Vault Mini-Series(4), Gombak Std
30June-3July: Asian Youth Games, Singapore-Athletics
8-12July 6th IAAF World Youth C'ships, Italy
8-23July: National Primary Schools T&F
18-19July: SAA 6th All Comer's
25July: SAA Pole Vault Mini-Series(5), 2pm, Gombak Std
27July-9August: World Masters Athletics C'ships, Lathi, Finland (From Age Group35yrs upwards)
1-5August: US Summer National Senior Games, San Francisco, California, USA (Age Group35yrs upwards)
1-2August: 71st SINGAPORE OPEN C'SHIPS, Gombak Std
9August: NATIONAL DAY (Holiday)
15-16August: 13th IAAF World C'ships, Berlin, Germany
4-5September: Wings Athletics C'ships
5-13September: - School Holidays -
12-13September: World Athletics C'ships, Greece
20September: HARI RAYA PUASA (Holiday)
26September: SAA Pole Vault Mini-Series (6)
4October: Singapore Masters Athletics C'ships, Gombak
10-18October: Sydney World Masters Games, Australia
17October: DEEPAVALI (Holiday)
1November: Akira Swift King Of the Mountain, 8am, Mt.Faber
7November: SAA Walk Relay C'ships, 2pm, Gombak
7-8November: Chinese Taipeh Masters C'ships, Taiwan (Age35yrs upwards)
10-14November: 18th Asian Athletics C'ships, Guangzhou, China
27November: HARI RAYA HAJI (Holiday)
21November-31December: School Holidays
6December: Singapore Marathon
13-21December: 26th SEA Games, Vientiane, LOAS
19December: SAA Pole Vault Mini-Series(7)
25December: CHRISTMAS (Holiday)
6-7June: Akira Swift 56th Annual Track&Field Meet, Gombak Std
20-21June: SAA 5th All Comer's Meet
27June: SAA Pole Vault Mini-Series(4), Gombak Std
30June-3July: Asian Youth Games, Singapore-Athletics
8-12July 6th IAAF World Youth C'ships, Italy
8-23July: National Primary Schools T&F
18-19July: SAA 6th All Comer's
25July: SAA Pole Vault Mini-Series(5), 2pm, Gombak Std
27July-9August: World Masters Athletics C'ships, Lathi, Finland (From Age Group35yrs upwards)
1-5August: US Summer National Senior Games, San Francisco, California, USA (Age Group35yrs upwards)
1-2August: 71st SINGAPORE OPEN C'SHIPS, Gombak Std
9August: NATIONAL DAY (Holiday)
15-16August: 13th IAAF World C'ships, Berlin, Germany
4-5September: Wings Athletics C'ships
5-13September: - School Holidays -
12-13September: World Athletics C'ships, Greece
20September: HARI RAYA PUASA (Holiday)
26September: SAA Pole Vault Mini-Series (6)
4October: Singapore Masters Athletics C'ships, Gombak
10-18October: Sydney World Masters Games, Australia
17October: DEEPAVALI (Holiday)
1November: Akira Swift King Of the Mountain, 8am, Mt.Faber
7November: SAA Walk Relay C'ships, 2pm, Gombak
7-8November: Chinese Taipeh Masters C'ships, Taiwan (Age35yrs upwards)
10-14November: 18th Asian Athletics C'ships, Guangzhou, China
27November: HARI RAYA HAJI (Holiday)
21November-31December: School Holidays
6December: Singapore Marathon
13-21December: 26th SEA Games, Vientiane, LOAS
19December: SAA Pole Vault Mini-Series(7)
25December: CHRISTMAS (Holiday)
18th May Training Log
Drills
Foot Speed
A-Skip
Buttkick
Workout
30m x 3 (Flying Start)
Jiesheng | 3.9 | 3.5 | 3.61
Kevin | 3.28 | 3.33 | 3.26
Aisha | 4.03 | 3.94 | 4.06
Chithra | 4.5 | 4.36 | 4.5
Esther | 4.38
50m x 3 (Flying Start)
Jiesheng | 6.1 | 5.8 | 5.69
Kevin | 5.58 | 5.58 | 5.68
Brendon | 6.07 | 5.8 | 5.78
Joseph | 5.71 | 5.12 | 5.63
Hubert | 5.92 | 5.7 | 5.57
Meifang | 6.6 | 6.65 | 6.29
Cheryl | 6.55 | 6.50 | 6.49
Coach Paul | 6.29 | 6.03 | 5.74
Jimmy | 6.29 | 6.28 | 6.11
Johnson | 6.93 | 7.68 | 7.09
Thomas | 6.55 | 6.40 | 6.49
Sheng | 6.45 | 5.73 | 5.98
See you all for gym training tomorrow!
Foot Speed
A-Skip
Buttkick
Workout
30m x 3 (Flying Start)
Jiesheng | 3.9 | 3.5 | 3.61
Kevin | 3.28 | 3.33 | 3.26
Aisha | 4.03 | 3.94 | 4.06
Chithra | 4.5 | 4.36 | 4.5
Esther | 4.38
50m x 3 (Flying Start)
Jiesheng | 6.1 | 5.8 | 5.69
Kevin | 5.58 | 5.58 | 5.68
Brendon | 6.07 | 5.8 | 5.78
Joseph | 5.71 | 5.12 | 5.63
Hubert | 5.92 | 5.7 | 5.57
Meifang | 6.6 | 6.65 | 6.29
Cheryl | 6.55 | 6.50 | 6.49
Coach Paul | 6.29 | 6.03 | 5.74
Jimmy | 6.29 | 6.28 | 6.11
Johnson | 6.93 | 7.68 | 7.09
Thomas | 6.55 | 6.40 | 6.49
Sheng | 6.45 | 5.73 | 5.98
See you all for gym training tomorrow!
Who step on my phone?! :'(
Thursday, 14 May
Present: Coach Paul, Mr Thomas, Stanley, Khong Sheng, Sean, Zach, Kenny, Zahid & Hubert
430pm - Upper Gym at Sport hall + warm up
Gym workouts:
- Squat
- Clit
- Back Extension
- Calf Raises
- Leg Press
After gym, went down track for track workout: Step Down
Runners: Coach Paul, Thomas, Stanley, Kenny, Khong Sheng, Sean, Zach, Zahid & Hubert
Cool down + strengthening
End of report
* Friday.. There will be no training tml as it will be the year 1s orientation.. Training will resume on Monday 18 May. Speed Training... Look out from the blog for the workouts... Thanks
430pm - Upper Gym at Sport hall + warm up
Gym workouts:
- Squat
- Clit
- Back Extension
- Calf Raises
- Leg Press
After gym, went down track for track workout: Step Down
Runners: Coach Paul, Thomas, Stanley, Kenny, Khong Sheng, Sean, Zach, Zahid & Hubert
Cool down + strengthening
End of report
* Friday.. There will be no training tml as it will be the year 1s orientation.. Training will resume on Monday 18 May. Speed Training... Look out from the blog for the workouts... Thanks
Wednesday, 13 May
Present: Coach Paul, Stanley, Jie Sheng, Zach, Sathish, Kenny, Safwan, Jui Hao & 4 new runners
445pm - Sp Track + Warm up (Jog 2 rounds) + drills on e jog (Shuffling, Skipping & A drill & double A drill)
Exercises + stretches + wall swing
Rec 5mins
Workouts: 150m x 4 rec 4-5mins between sets
Runners: Stanley, Sathish, Kenny, Safwan, Jui Hao, Han wei & one more guy
50m x 3
Runner: Stanley
Zach did medicine ball throw and did 30m striding 5 times
Jie Sheng did high jump practices
End of report
* Thursday Training Schedule... 430pm Upper Gym at sports hall..+ warm up.... doing core gym workouts.. Power burst for throwers for gym workout.. After gym, down to track for Step Down.
Those injured or shin problem pls avoid hard runs and proceed to bicycling.. Rest Well.. Thanks
445pm - Sp Track + Warm up (Jog 2 rounds) + drills on e jog (Shuffling, Skipping & A drill & double A drill)
Exercises + stretches + wall swing
Rec 5mins
Workouts: 150m x 4 rec 4-5mins between sets
Runners: Stanley, Sathish, Kenny, Safwan, Jui Hao, Han wei & one more guy
50m x 3
Runner: Stanley
Zach did medicine ball throw and did 30m striding 5 times
Jie Sheng did high jump practices
End of report
* Thursday Training Schedule... 430pm Upper Gym at sports hall..+ warm up.... doing core gym workouts.. Power burst for throwers for gym workout.. After gym, down to track for Step Down.
Those injured or shin problem pls avoid hard runs and proceed to bicycling.. Rest Well.. Thanks
Tuesday, 12 May
Present: Mr Thomas, Stanley, Jie Sheng, Khong Sheng, James, Li Ming & Zach
430pm - Upper Gym at sports hall + warm up & exercises
gym workout:
- Bench Press
- Squat
- Die Lift
- Bicep Curl
- Incline Sit up
- Dumb bell swing
After gym workout, went down track for track workout: 200m x 10
Runners:
Mr Thomas ran 6 x 200m
Stanley, Jie Sheng, Khong Sheng & Zach ran 200m x 10
Li Ming only did gym workout
James did jogging
Cool down + strengthening
End of report
* Wednesday Training Schedule... Speed Endurance.. 150m, Throwers practice throws and jumper practice jumps.. Like wise shin problem wan pls do bicycling and rest well... Thanks!
430pm - Upper Gym at sports hall + warm up & exercises
gym workout:
- Bench Press
- Squat
- Die Lift
- Bicep Curl
- Incline Sit up
- Dumb bell swing
After gym workout, went down track for track workout: 200m x 10
Runners:
Mr Thomas ran 6 x 200m
Stanley, Jie Sheng, Khong Sheng & Zach ran 200m x 10
Li Ming only did gym workout
James did jogging
Cool down + strengthening
End of report
* Wednesday Training Schedule... Speed Endurance.. 150m, Throwers practice throws and jumper practice jumps.. Like wise shin problem wan pls do bicycling and rest well... Thanks!
Monday, 11 May
Present: Mr Thomas, Stanley, Johnson, Zach, Sathish, Kenny, Brandon, Safwan, Nasir & Zahid
530pm - SP Track +Warm up jog around track + exercises
Striding 100m
Drills: Fast
- High Knee (10m)
- Angling (10m)
- Butt Kick (10m)
Stanley went to air con gym do bicycling - 20mins after which did drills on track
Zach practice a few times of javelin and also practice discus throws.. Zahid our new thrower also did some javelin practice..
Workout: 30m x 4 x 2 (after 1 set rec 5mins)
Runners: Mr Thomas, Sathish, Brandon, Johnson, Kenny, Safwan & Nasir
After 30m workout rec 10mins, 300m x 1
Runners: Mr Thomas, Stanley, Sathish, Brandon, Johnson & Safwan
Cool down: All did baton passing to have a feel of it. + Strengthening exercises
End of report
* Tuesday Training Schedule... 445pm Upper Gym at sports hall.. start with warm up first den start of gym workout.. Important; Upper body, legs & minor weights.. After gym, process down to track for 200m x 8 or 10... Those shin problem pls process to bicycling... Thanks. Rest Well
530pm - SP Track +Warm up jog around track + exercises
Striding 100m
Drills: Fast
- High Knee (10m)
- Angling (10m)
- Butt Kick (10m)
Stanley went to air con gym do bicycling - 20mins after which did drills on track
Zach practice a few times of javelin and also practice discus throws.. Zahid our new thrower also did some javelin practice..
Workout: 30m x 4 x 2 (after 1 set rec 5mins)
Runners: Mr Thomas, Sathish, Brandon, Johnson, Kenny, Safwan & Nasir
After 30m workout rec 10mins, 300m x 1
Runners: Mr Thomas, Stanley, Sathish, Brandon, Johnson & Safwan
Cool down: All did baton passing to have a feel of it. + Strengthening exercises
End of report
* Tuesday Training Schedule... 445pm Upper Gym at sports hall.. start with warm up first den start of gym workout.. Important; Upper body, legs & minor weights.. After gym, process down to track for 200m x 8 or 10... Those shin problem pls process to bicycling... Thanks. Rest Well
Friday, 08/05/2009
Attendance: Mr.Thomas, Stanley, Sathish, Jie Sheng, Zach, Samantha, Nasir
Warm up with drills (ankling, fast leg, high knee and scuffling)
Workout:
Sathish
300m - 39.47s
200m - 27.52s
200m - 26.94s
100m - 12.01s
Thomas
200m -32s
100m - 14s
200m -23s
100m - 14s
Samantha
200m -36s
100m - 17s
200m -28s
100m - 16.74s
Stanley
Cycling and did many drills due to shin injury
Jie Sheng and Nasir
High jumping
Zach
Discus throws
All did cooldown with strengthening exercises.
End of Report
* Monday Training Schedule.. Speed Workout .. rubber band trg, mini hurdles.. 30m, 50m.. Throwers practice throws + run up, jumper practice jump + run up.. Shin problem do bicycling at air-con gym... Rest Well... Enjoy weekend and happy vesak day!!
Warm up with drills (ankling, fast leg, high knee and scuffling)
Workout:
Sathish
300m - 39.47s
200m - 27.52s
200m - 26.94s
100m - 12.01s
Thomas
200m -32s
100m - 14s
200m -23s
100m - 14s
Samantha
200m -36s
100m - 17s
200m -28s
100m - 16.74s
Stanley
Cycling and did many drills due to shin injury
Jie Sheng and Nasir
High jumping
Zach
Discus throws
All did cooldown with strengthening exercises.
End of Report
* Monday Training Schedule.. Speed Workout .. rubber band trg, mini hurdles.. 30m, 50m.. Throwers practice throws + run up, jumper practice jump + run up.. Shin problem do bicycling at air-con gym... Rest Well... Enjoy weekend and happy vesak day!!
Thursday, 7th May
Present: Mr Thomas, Stanley, Khong Sheng, Johnson, Sean, Zach, Kenny & Brandon
5pm - Upper Gym + warm up
Workouts:
- Clits
- Squat
- Leg Curl
- Leg Press
After gym, went down track for step down
Runners:
Thomas, Zach, Johnson,Kenny & Brandon
Stanley & Khong Sheng went to e air con gym for bicycling... 20mins increase cycling level...
Stanley after bicycling did minor drills:
- fast leg
- shuffling
- Double A drills
Cool down + strengthening exercises
End of report
* Friday Training Schedule ... Endurance run.. 250m x 2.. Throwers practice throws (Discus/Javelin/Shot Put).. Those Shin pain or injured pls do bicycling or rest or help out with timing the runners. Thanks!!! Rest Well and enjoy the upcoming weekend!!!
5pm - Upper Gym + warm up
Workouts:
- Clits
- Squat
- Leg Curl
- Leg Press
After gym, went down track for step down
Runners:
Thomas, Zach, Johnson,Kenny & Brandon
Stanley & Khong Sheng went to e air con gym for bicycling... 20mins increase cycling level...
Stanley after bicycling did minor drills:
- fast leg
- shuffling
- Double A drills
Cool down + strengthening exercises
End of report
* Friday Training Schedule ... Endurance run.. 250m x 2.. Throwers practice throws (Discus/Javelin/Shot Put).. Those Shin pain or injured pls do bicycling or rest or help out with timing the runners. Thanks!!! Rest Well and enjoy the upcoming weekend!!!
Wednesday, 6th May
Present: Coach Paul, Mr Desmond, Stanley, James, Sathish, Khong Sheng, Sean & new athlete Safwai
530pm - SP Track + warm up exercises lead by sathish
Did drills:
- Light Bounding
- Using cone to jump alike Hurdle
- Knee Tuck Jump
Workout: 30m x 3 rec 8 mins for 150m x 2 rec 10mins for 30m x 3
Runners:
Sathish, James, Sean, Mr Desmond & Safwai
Khong Sheng did jogging one grass
Stanley help Coach Paul to take timing for them.
Cool down + passing baton with james & sathish
End of report
* Thursday Training Schedule... Right after the CCA Showcase.. 5pm Upper Gym at Sports Hall warm up first den gym workout... After gym, down to track for workout... Step Down for everyone.. Those Shin Pain pls go do bicycling... Rest Well.. Thanks
530pm - SP Track + warm up exercises lead by sathish
Did drills:
- Light Bounding
- Using cone to jump alike Hurdle
- Knee Tuck Jump
Workout: 30m x 3 rec 8 mins for 150m x 2 rec 10mins for 30m x 3
Runners:
Sathish, James, Sean, Mr Desmond & Safwai
Khong Sheng did jogging one grass
Stanley help Coach Paul to take timing for them.
Cool down + passing baton with james & sathish
End of report
* Thursday Training Schedule... Right after the CCA Showcase.. 5pm Upper Gym at Sports Hall warm up first den gym workout... After gym, down to track for workout... Step Down for everyone.. Those Shin Pain pls go do bicycling... Rest Well.. Thanks
Wednesday, 06/05/2009
Attendance: Coach Paul, Desmond, James, Sathish, Stanley, Khong Sheng, Sean, Safwan, 3 new trackers
Dynamic Warm up exercises and Cone-hurdle jumps
Workout:
3 x30m fly
James: 3.47s, 3.40s, 3.39s
Sathish: 3.54s, 3.20s, 3.25s
Desmond: 3.70s, 3.54s, 3.43s
Sean: 4.12s, 4.08s, 4.14s
Safwan: 3.73s, 3.70s, 3.64s
2 x 150m standing start
James: 17s, 17s
Sathish: 16.82s, 16.65s
Sean: 22s, 21s
Safwan: 18.35s, 18s
3 x30m fly
James: 3.28s, 3.22s, 3.28s
Sathish: 3.41s, 3.25s, 3.25s
Stanley did many drills due to shin injury.
Khong Sheng did 12 rounds in the grass due to shin injury.
Warm down - Baton passing 2 rounds jog
End of Report
Dynamic Warm up exercises and Cone-hurdle jumps
Workout:
3 x30m fly
James: 3.47s, 3.40s, 3.39s
Sathish: 3.54s, 3.20s, 3.25s
Desmond: 3.70s, 3.54s, 3.43s
Sean: 4.12s, 4.08s, 4.14s
Safwan: 3.73s, 3.70s, 3.64s
2 x 150m standing start
James: 17s, 17s
Sathish: 16.82s, 16.65s
Sean: 22s, 21s
Safwan: 18.35s, 18s
3 x30m fly
James: 3.28s, 3.22s, 3.28s
Sathish: 3.41s, 3.25s, 3.25s
Stanley did many drills due to shin injury.
Khong Sheng did 12 rounds in the grass due to shin injury.
Warm down - Baton passing 2 rounds jog
End of Report
Injuries: Shin Splints
What Causes Shin Splints, How to Prevent them, and Treatment
Shin Splints is more common in distant runners than sprinters, but I’ve seen long sprinters and 800 meter runners get shin splints from too much volume, especially “intensive tempo” interval training.
In short, it is caused by overuse and abuse.
The term “shin splints” refers to pain and tenderness along or just behind the inner edge of the tibia or “shin bone”. You can also aggravate it doing repetitive dorsi-flexion and flexion movements. The affected area is usually along the lower half of the tibia, anywhere from a few inches above the ankle to about half-way up the shin.
The exact term is periostitis, or inflammation of the periostium of the tibia which is the sheath surrounding the bone tissue.
The severity of shin splints can be mistaken as stress fractures, or worse, chronic compartment syndrome. It is unfair to say shin splints can lead to stress fractures or chronic compartment syndrome, but the cause is the same: over use and abuse.
Mary Decker is ill-famous for having chronic compartment syndrome and underwent the surgical procedure known as a fasciotomy. In this procedure, the connective tissue sheath surrounding the muscles is opened to allow more expansion of the muscles during exercise. Sometimes, more than one surgery is required.
The cause is from the foot strike to the ground, normally heel-toe in distance runners, where the energy transfer takes place (to allow an action/reaction mechanism), then the push off with the toe or ball of your feet.
Remember the First Law of Thermodynamics: Energy cannot be created nor destroyed. Thus the shock of the foot strike gets absorbed or transferred into the body, which is the lower leg.
How to Prevent Shin Splints
Tip #1 - Run on Soft Surfaces
Jack Foster represented New Zealand in the Olympic Marathon at age 39 (1972 Munich) and age 43 (1976 Montreal). He is best known for his the silver medal at the 1974 Commonwealth Games in Christchurch in a Master’s World Record of 2:11:19 at the age of 41!
He did all of his mileage on a golf course which he claims to help his longevity.
The harder the ground, the greater the shock. Thus asphalt and concrete are hard. Wood chip trails and grass is softer. Trail running, like the DVM, is another beast.
Even doing intervals on a grass or cinder surface is better than a synthetic track. We do all of our tempo 100m runs on grass surfaces.
Tip #2 - Replace Shoes Often
Newer shoes vs. worn out shoes makes a huge difference. The inside padding is often long gone before the the outer rubber sole shows signs of excessive wear. Thus I recommend changing shoes every 400 miles or 600 km, just like changing your oil in your car. Every runner has a running log, right? Same with shoes. Treat your shoes like an oil change - even before you need to.
Tip #3 - Keep a Log
Track all the variables in your training plan, including volume (distance and intensity), type of run or intervals, hills, fatigue, surface, even weather conditions.
Tip # 4 - Strengthening and Stretching
Aside from the obvious tips above, the answer really comes down to strengthening and stretching.
Tip #5 - Proper Biomechanics
It’s also possible that your biomechanics is affecting your stride pattern, and thus the end result are shin splints.
If you know a facility that performs gait analysis, then you can determine if you overpronate or oversupinate which may cause shin splints.
The topic of orthotics is another area of controversy and discussion, which I’ll save for a later post.
Training through Shin Splints
Let’s look at a typical training and injury cycle:
Do you see a pattern here?
Once you get better, if you continuously do the same thing, it will re-appear again. Then the vicious cycle starts all over again.
Here are training tips to run through shin splints:
Tip #1 - Cross Training: Bike or Pool.
This will reduce the pounding of the pavement going into your shins. Pool running is great, even for sprinters. If you don’t float very well, you can get a flotation device in the form of a belt.
Tip #2 - Heat, then Ice.
Some athletes like to apply heat before the workouts using an Infrared Heat Pad. Increase blood flow and increased circulation simulates a warm-up.
Often an athlete with shin splints would feel their shins sore before practice, but the pain would subside after an effective warm-up. As well, the natural endorphins and enkephalines would kick in during the workout, only to be back in pain afterward.
Tip #3 - Tape or Compression Sleeves or Wraps.
Taping or the use of Shin Splint Compression Sleeve or Wraps are also effective but temporary relief while training. I’m not a trained Physiotherapist, so I won’t go in detail on how to tape shin splint properly. Ask your trainer.
How to Treat Shin Splints
Tip #1 - RICERest, Ice, Compression, Elevation. These are the 4 basic guidelines for any athletic injury.
Tip #2 - Supplements that help Reduce Inflammation.
Can supplements help shin splints? Omega-3 fatty acids in above average dosages can do reduce inflammation. On the medical side, anti-inflammatories can also be used, but it will just mask the pain, and at the same time, try to shrink the swelling.
Tip #3 - Massage.
Deep tissue massage around the affected area but not the inflamed area as you’ll just irritate more if you do.
Tip #4 - Stretching & Strengthening.
So, it really comes down to stretching & strengthening your lower leg, but only after the inflammation is controlled!