[at-l] (Guest Post) Re: Shin splints

[PlatyHiker@xxxxxxxxx (PlatyHiker)]

* Message posted to AT-L from the National Scenic Trails Website
* by our guest PlatyHiker <PlatyHiker@yahoo.com>.
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I used to get shin splints when hiking, sometimes bad enough to have me  ho=
bbling for days.  Then, I learned a stretch that I can use to prevent.  It =
made an an amazing difference to my hiking.

It's always a bit difficult to describe a stretch with text, rather than de=
monstrating it, but here goes, written for the right leg:
Keeping your right leg straight, lift it straight up a bit so your foot is =
a bit above the floor.  Point your big toe as firmly as you can down toward=
s the floor.  Keeping your toe pointing down, rotate your foot and ankle cl=
ockwise so that the little toe is closer to the floor than the big toe.  Lo=
wer your foot to the floor, so that the little toe (and some of the side/bo=
ttom of your foot) is touching the floor.  *Gently* use the pressure of flo=
or to increase the rotation of your foot.  You should feel the stretch alon=
g the muscle running along your shin.

As with other muscle stretches, it's best to stretch warmed up muscles, not=
 cold muscles.  I like to hike for about 5-10 minutes and then stop and str=
etch both legs for several minutes.  It's also a good idea to stretch again=
 at the end of the day, and before any extended breaks.