Feed: Shin Splints Running - AggScore: 47.3

Shin Splints Running

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The horrible pain that runners describe from the knee down, on the outside of the tibia, the long bone down the front usually called the shin, is often shin splints. Frequently the pain begins slowly and sometimes even goes away, only to come back with a vengeance later. At the end of the run, even slight pressure makes the runner wince in pain. Even though you’re sure you have a shin splint, if the pain doesn’t respond in a few days to treatment, go to the doctor. You may have a far more serious condition like a stress fracture.

There are several reasons that people get shin splints. Often the runner asks the muscle to work too hard when they either gear up their exercise program or work out on uneven terrain, such as hilly areas without adequate preparation. This dramatic increase stresses the muscle.

Flat arches may be a contributing factor. Weak ankles also aid in the problem. These two factors put extra stress on the muscle and works the muscles in odd and damaging ways.  Shoes not made for running or correct for your type of foot also add to the potential of shin splints.

One of the biggest factors that increase the likelihood of the problem is lack of warm up exercises. If the runner doesn’t take time to get the blood flowing and warm up the muscles, the muscles can’t function as well as they should. The lack of warm up exercises asks the muscle to perform and stretch beyond the capacity for which they’re prepared.

If you want to avoid the problem, or are recovering there are some helpful ideas that make recovery quicker and reduce the potential for shin splints.

1. Always warm up. This is part of any exercise program. A vigorous workout requires warm and ready muscles or injury is inevitable.
2. Adjust your workout. If you want to work out everyday, some days run in a pool or ride an exercise bike so you don’t stress the same muscles.
3. Gradually increase the amount of exercise. Don’t make a big leap from 2 miles of flat terrain to 10 miles of mountainous terrain. You’re going to injure and fatigue your muscles that way. Go gradually.
4. Ice your muscles after every workout, whether you have pain or not. This reduces the chance of swelling.
5. If you have a previous injury, give the muscle a little extra support and wrap the leg with a 4-inch ace bandage.
6. Make sure that your shoes fit properly and are in good shape. Good shoes, made for your type of foot are one of the most important factors to comfortable running. Take time to find the right pair, even if they cost a little extra.
7. Don’t run through the pain. Pain occurs for a reason. It’s telling your body that there’s something wrong. When you continue a workout after pain begins, it creates more damage that takes longer to heal.
8. Do strengthening exercises for the muscle twice a day.

If you have a shin splint, cease running and try alternative exercise until your shin feels better. Don’t start back up on the same regimen that gave you the problem. Cut it in half and increase slowly. Even though it may seem like a pain, this pain is a lot easier to take than the one you’ll have if you don’t.

If you would like to learn more about Shin Splints and how to Treat them please follow the link. 

All the best,

Carol J Pearson
(Sports Therapist, Personal Trainer & Pilates Instructor)