Post # 1
1- I know I have shin splints because I don’t stretch well. Any advice? I do zumba 3x a week, boot camp (arms, abs, legs) 2x a week and cardio kicker (lots of jumping- that’s what made my legs hurt, just started this class) 2x a week. I’ve heard eating airheads helps… Weird but hey, if it works I’ll do it
2- I need to get rid of arm flab. I don’t have a lot, and it’s getting better, but is there anything in particular that helps the flab that waves when you wave?
Post # 3
I used to get horrible shin splints when running. I found that better shoes and stretching even more help out.
Post # 4
I had shin splints in highschool that were so bad that sometimes I couldn’t even walk. Definitely look into getting better shoes and also doing calf stretches.
Post # 5
Post # 6
Shin splints are a result of :
which seems to be exactly your case! Zumba has a lot of jumping ans so does cardio kicker.
Try to slow down a little and put ice on your shins. DO NOT get “corrective shoes” as I did! They will mess you up. I went to this store and the guy said I was pronating and gave me stability shoes. They were the worst! I stated having the worst bunions on the planet!
The solution is just rest!
Post # 7
@AJester2: I’d recommend going to a running store and have someone fit you for shoes. It’s hard to suggest a type of shoes because everyone is different.
Post # 8
@amanda06: I second this.
Look around at local stores and see reviews. The stores here have cameras/treadmills and work with you to fit you with the best possible shoe. I actually need to stop by and get a new pair of shoes, as the ones I’m currently using aren’t the best.
Post # 9
@snoie: Thirding it.
I had horrific shin splints in high school running track. They only got better after I got fitted properly for shoes.
Post # 10
#1 – I too have had wicked shin-splints for as long as I can remember. I went to a podiatrist and got orthotics and I still get them. I agree with PP, I admit I don’t stretch and i’m sure that has a lot to do with it. I find ice helps, as does putting your leg out straight and pointing your toes up to the ceiling, oh and rubbing it helps too.
Post # 11
A lot of times shin splints are caused by not wearing the proper athletic shoes to work out. If you’re working out on a regular basis you should get new shoes every 3-6 months. Definitely no longer than a year.
Only stretch after you have already warmed up and have your blood flowing really well, either by running in place or low-impact aerobic movements. Injuries can be caused by over-stretching cold muscles.
As far as arms, have you tried barbells? There are tons of great upper body and arm toning moves you can do with weights. I use 10 lbs for each arm now, but started off years ago with 5 lbs per arm. I have no arm flab at all, and I’m in my 40’s (which makes me look younger than I am because that’s a dead giveaway about age). Using weights really does work well for arms.
Post # 12
@sheilamelo: Also agree with this. The best cure for shin splints is rest.
Post # 13
It doesn’t sound like you are running, but I have learned to prevent shin splints by running at an incline on the treadmill. It doesn’t have to be much – even 1.0 helps.
Post # 14
Shin splints will be exasterbated by high impact excercises if you’re not landing on your feet properly. If you have a tendancy of landing on your heels, you’re causing a lot of force to go through your shins. Try doing your excercises barefoot. It will help you notice when your heels impact the ground.
Arm flab is like the rest of flab. It`ll come off as you burn fat. You can do some more arm excercises to tone up but if you don’t burn the fat you’ll have a big gun with a little extra on it.
Post # 15
@septcabride: This works because it prevents a heel strike in your run (forces your foot to make contact with the ground flat)
Post # 16
First, the only way to get rid of shin splints is rest. Avoid impact cardio completely until they are gone. When I ran track and cross country, we would sub in cycling unless you were really bad. You can also use a foam roller on your calves to help massage and relax them. See if you gym has one and can show you how to use it. I stretch my calves an angled board or by propping my toes on the wall and leaning into it, if that makes sense.
I also third or fourth the getting properly fitted for shoes. Go to a running or specialty store where they anazlye your stride and how you strike the ground. Tell them what you do and that you are having problems with your shins. They will make sure you have the correct support. Everyone needs different types of shoes.
Finally, it’s basically impossible to target any specific body part. The key is losing the fat all together, which it sounds like you do enough to accomplish! I would add in weight lifting to tone the muscles, but you can have strong muscles that still have “flab” so you can’t see the definition the way you want to.
Good luck! I know how bad shin splints can suck.