Healthy Weight Loss Blog

Almost every runner, at one time or another, gets shin splints. Once experienced, the memory of the pain is vivid and those that feel it can describe it years later. Shin spints start with a dull ache in the lower leg

At one point, it may even improve as the muscle warms up. However, that pain-free interval is short-lived and the pain returns with a vengeance. At the end of the workout, there is no doubt that something is wrong. The pain moves along the outside of the tibia, the long shinbone in the front of the leg and the thought of moving the leg is not a pleasant one.

Just like any other muscle in the body, you can pull or stress the one that runs along side the tibia, from the knee to the ankle. The thin sinewy muscle that causes the pain reacts like any other muscle in the body. If you don’t treat it with the respect it deserves it you are very likely to injure it

Increasing the distance run to quickly has also been shown to increase the chances of getting a shin splint.Runners that roll their foot inward when they run, such as those who pronate the foot excessively, also have a tendency toward shin splints. Weak ankle muscles and tight Achilles tendons play a large part, since they cause the muscles to work unnaturally when fatigued.

There’s bad news and good news if you suffer from the problem. The bad news is that rest is the most important thing that you can do for the muscle. Continuous use beyond the pain may agitate the problem. The worst thing you can do if you have shin splints is run through the pain. Continued use after the pain starts delays the healing process and has the potential to create long-term problems. Asking runners to rest (don’t run) is difficult as resting is the last thing they want to do.

The good news is that you can make a few adjustments that reduce the stress on the muscle and allow it to heal. This combination of minor changes helps the runner reduce the chances of shin splints and chances of reoccurrence if they had shin splints.

Vary your workout
Consider training on a treadmill or cross trainer for part of your training.

Ice the area
Most doctors recommend that you ice the muscle after every run if you’re prone to shin splints. This is excellent preventive care.

Medication
Use anti-inflammatory medication like ibuprofen. (Always seek the advice of a medical professional and never self medicate)

Stretch after exercising
A good stretching routine after your run can in many cases prevent the reoccurance of shin splints.

Strengthen Muscles
Exercise and strengthen the muscles in the area.

Get good shoes
Buy good quality running shoes and consider getting them fitted at a specialist running shop.

Run only after the pain ceases. Let the muscle rest at least two weeks before you run again. When you start running run on flat, soft terrain at about 50% of the pre-injury distance. Slow your pace for a while and increase both distance and pace gradually over a month to a month and a half.

To learn more about Shin Running Pain please follow the link.

Carol J Pearson
(Sports Therapist)

This entry was posted on Sunday, September 21st, 2008 at 3:41 am and is filed under Weight Loss Tips. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.