Many runners are taking advantage of the warmer temperatures and heading out for a run. However, with the recent rain and up and down temps, it’s sometimes easier to just hop on a treadmill. The increased mileage, combined with the back and forth from treadmill to outdoor running, can put a lot of strain on one’s shins.

What are Shin Splints? Shin splints are actually a pain along or behind the tibia — the large bone in the front of your lower leg. If you notice soreness or tenderness along the inner part of your lower leg, you may have shin splints. The pain initially may stop after stopping exercise, but eventually, the pain will be continuous.

What causes Shin Splints? The most common activities that can cause shin splints are running, increasing miles during running, or running in worn-out footwear according to the U.S. National Library of Medicine and theNational Institutes of Health. Flat feet or a very high arch can put stress on the lower leg and cause shin splints, as well.

How can you beat them? Stretch! Experts say you should warm up lightly before stretching. Stretch your upper calve by standing in front of a wall and placing one foot near the wall and the other foot behind you. Put your hands on the wall and lean forward with your front knee bent and your back leg straight. Lean forward farenough so that you feel a pull in your upper calf.

And here is one more helpful stretch.  Stretch your shins by kneeling with your toes pointing behind you and the tops of your feet against the floor. Sit down gradually on your heels to stretch the anterior tibialis muscles.

Content provided by livestrong.com

I often share some of the questions I get asked as a personal trainer. Below is the answer toone I hear often. The American Council on Exercise, known simply as ACE, offers up a great explanation on “What’s the secret to looking cut?”

Physiologically there is no difference between toning and strengthening a muscle. Many individuals are confused regarding the relationship between muscle strength, muscle tone or definition, and muscle size. As muscle strength improves, muscle tone improves due to a greater density of the muscle fibers. Everyone has the ability to increase muscle strength and muscle tone to some degree. Relatively few adults (male or female), however, possess the genetic capability to develop large muscles or the cut physique of the models seen in many of the popular fitness magazines.

To achieve the ”buffed” look, you must develop reasonably significant levels of muscle mass while simultaneously reducing the amount of fat under the skin. When this effect is achieved, the well-developed muscles can be seen under the skin. In fact, the majority of individuals have washboard abdominal regions. Unfortunately for most of us, a layer of body fat covers our six packs. Participating in a balanced exercise program (aerobic conditioning and strength training)and eating sensibly is the best approach to achieving a well-toned, firm body.

Source: ACE’s Chief Science Officer, Cedric X. Bryant, Ph.D.

For many moms-to-be, the news of a pregnancy is filled with excitement, anticipation, anxiety and a newfound commitment to do everything right for the growth and development of a healthy baby. The question of whether to continue or begin an exercise program to optimize health for both mom and baby often arises. The first step to help answer this question is a visit to your doctor. While exercise during pregnancy is usually encouraged, under some circumstances exercise can be detrimental to both the expecting mother and the growing fetus. Only after a thorough clinical evaluation can a physician determine your exercise risks, if any.

Exercise during pregnancy offers many physical and emotional benefits. For example, a good exercise program may help relieve common problems associated with pregnancy, such as excessive weight gain, swelling of your hands and feet, leg cramps, varicose veins, insomnia, fatigue and constipation. You also can look forward to improved posture and circulation, reduced backaches, and increased mood and energy. Plus, you’ll feel better knowing you’re doing something good for yourself and your baby.

The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant women who have been cleared to exercise by their physicians engage in at least 30 minutes of moderate-intensity physical activity on most, if not all, days of the week. Walking, swimming, cycling and moderate-intensity aerobics are highly effective and generally safe during pregnancy, even for beginners. Running, racquet sports, and strength training when done in moderation are safe for pregnant women who had been participating in these activities prior topregnancy.
Find out what signs to look for when gauging your workout during your pregnancy, click here.