Spring is in the air, and the sidewalks are finally bustling again. Walking and running are perfect activities, but sometimes along with the good, comes the bad. Fitness expert Fitz, of Fitzness.com, explains where shin pain comes from, how to avoid it and how to get rid of it. These simple steps will keep you training productively and out of recovery.

For more innovative training videos, visit Fitzness.com.

Source

Recently, my son's two favorite activities have been going to the skate park and going to the BMX track. They're both favorite activities in my book as well. They're free, my son is being active and meeting friends, and I get time to walk around the parks or just relax and read a book.

I'm constantly surprised at how few children wear helmets or other safety gear. My son hates his wrist guards, but he doesn't complain otherwise. And, thankfully, none of the non-helmet wearing crowd has poked fun at my son. My son knows that he only has one choice in the matter -- wear the safety gear or don't skateboard/bike. It's just not a risk worth taking.

According to the CDC, about 300,000 sports-related concussions occur each year in the US. There are some basic pieces of safety gear kids should wear when playing sports.

Source

Ouch! I have shin splints. It's a common running-related injury with the official name medial tibial stress syndrome. This highly medical term really just refers to pain along the shinbone (tibia), the long bone in the front of the lower leg. The pain is caused by an overload on bones and tissues. The bad news is that the discomfort I feel when I run is slowing me down. The good news is that my problem can be alleviated.

Rest is one treatment plan. I don't mean giving up on exercise altogether, but switching to a low-impact program is certainly wise. I could try swimming, biking, walking, and weight training, for example, while my legs heal. I can ice the affected area for 15 to 20-minute intervals, four times per day, for several days. I can elevate my shins above my heart, take an over-the-counter pain reliever, make sure my shoes fit my foot, my stride, and my sport, look into arch supports to disperse stress on my shinbones, strengthen the area with exercises such as toe raises, and then gradually resume running. I can also broaden my running horizons -- which I plan to do starting this week.

A free series is being offered here in town to prep area runners for a local marathon in February. I don't have any big plans to run 26.2 miles anytime soon, but there's no doubt I can learn a thing or two about proper running. So I'm headed to the first seminar on Tuesday. The topic: Core Strengthening, Form Running, and Dynamic Flexibility. I'll be back to report on what I learn. In the meantime, tell me what you do about shin splints. Any words of wisdom about how you prevent or treat this irritating injury?

Source

Have fitness questions? Fitz has your answer. Our ThatsFit.com fitness expert -- and now your own virtual personal trainer -- will help you get fit, increase your overall health and do it in a fun way. Drop your questions here in the Comments section below and we'll choose two per week to publish on That's Fit! Learn more about Fitz here.

Q. Hello Fitz. I am 29 years old. I exercise 3-4 times a week (running, biking, and pilates), which has been my routine for many years. No matter how hard I exercise though, my legs don't seem to get sculpted or gain definition (especially around my knees and lower). The rest of my body: abs, back and arms are in great shape and I am very happy with. This is very frustrating. Is there any particular exercises you would recommend? Maria

A. Ugh! Frustrating situation Maria, but probably not unsolvable. Oddly enough, you may simply be prone to storing fat in your lower legs. Some people get it in their tummy, bum, or thighs. Isn't it strange how we all have these crazy spots of aggravation with our bodies? Grrrrrrr! Doesn't mean you can't improve though, so have hope!

Few suggestions. First make sure your eating well. Any extra fat you gain or lose probably goes to or from your lower legs first, so that could start your journey to look leaner. As far as exercise goes I would definitely change things up. I adore running and cycling, but they're definitely more strenuous for the glutes and thighs. When someone asks to accentuate a body part I try to think of which athletes tend to have the best. Kickboxers and ballerinas come to mind when I think long lean legs, so give those a try. Both activities require lots of time up on the balls of the feet or toes, and lots of kicks. Sounds exactly like what you need. Jump roping also puts major stress on your calves and anterior tibialis, and burns about the same amount of calories as running. Jump for the same amount of time as you usually run. You'll feel it the next day for sure!

Add some strength training with weights too. Try squats, lunges, leg extensions, and hamstring curls; use weight that feels extremely hard to lift by the tenth rep and go for a few sets. Most women aren't capable of bulking up, but we are capable of gaining strength, firmness, and definition. Weights will help you build bone density as well.

Change things up and see what happens Maria. I'm glad you wrote and look forward to hearing how things go.

Q. Dear Fitz, I am a 22 year old male and love to run and push myself beyond my limits. Last year I had shin splints and it seems to be a reoccurring thing now. I am not very flexible which doesn't help my case. I was wondering if with some daily stretching this could possibly go away or at least reduce the risk of it getting more serious. Thanks, Jean-Robert.

Source

Source

Source

Source

Source