Injuries & Injury Prevention

Injuries & Injury Prevention
 
 

XC TEAM WARM UP - stretches / dynamics / drills / pre-hab

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10+ things to do for Shin Splints

Tell your Head Coach!

Elevate legs after practice

Use ice packs after practice

Take an over-the-counter anti-inflammatory, such as ibuprofen (Advil) or naproxen sodium (Aleve) at dinner and lunch (with parent permission)

Wear elastic compression bandage or sock.

Use a foam roller to massage your shins (anterior/posterior/achilles) before and after practice

Stretching calves before and after practice

Change school shoes

Change running shoes

Tape arches

Getting arch supports or insoles

Talking to the trainer if too painful to run

Go to a Podiatrist for evaluation

 

Shin Splints Bands / Exercises

 

Shin Splints Exercises - Click Here

 

Shin Splints Band Exercise #1 - Click Here

 

Shin Splints Band Exercise #2 - Click Here

 

Shin Splints Band Exercise #3 - Click Here