Ow! My aching Shins!
by Andrew Nelson for www.getfitnyc.com
If you experience a sudden and/or persistent pain in the front of your lower leg, you may have shin splints. Pain may also come when pointing the toes down. And a redness may show up on the area around the shin bone (tibia). Shin splints often show up during the beginning of exercise, and often subside during the work out. However the pain tends to return with a vengeance the next morning and can be more severe.
If you think you have shin splints, you should visit a doctor for a formal diagnosis, as well as possibly physical therapy treatment. Sometimes a prescription is given for anti-inflammatory medication. Only a doctor can diagnose. If you are having persistent pain, stop exercising. Only rest can heal shin splints. Once the pain subsides, prevention is the next line of defense.
Shin splint causes and examples:
1) Too much too soon. Even if you follow the best training plans you may not be getting enough rest.
2) Improper run mechanics/faulty gait technique. Have a professional perform a gait analysis. Some medical and exercise professionals with in-depth knowledge about running can offer advice regarding proper shoes, and orthotics; as well as strengthening and stretching protocol.
3) Poor core support. For example, sitting tightens some muscles while allowing others to atrophy. If you spend a lot of time sitting, long, gentle warm-up and stretching needs to be incorporated during work outs.
4) Muscle imbalance. A common one for women is caused by wearing shoes with an elevated heel. “Pumps” can cause shortening of the calf muscles. This imbalance can lead to undue stress on the front of the lower leg during running.
Prevention:
1. Warm up gently before you ramp up your work out. Brisk walking (or power walking) before your run drills will make your drills more effective. Yes, drills of some kind should be performed during each run work out.
2. Yoga! Yoga! Yoga! Yoga allows your body to become fluid, balanced, strong, and flexible.
3. Balanced exercise. For example, 10 calf raises on your right leg may require 15 calf raises on your left (if the right calf muscles are stronger).
4. Adequate rest. If you are new to running, then you should start conservatively to build a strong, stable foundation. Continue to build steadily and slowly. If you run 1 mile today then only run 1 mile in 2 days. Do not increase run mileage more than 10% of your total mileage per week.
If you think you have shin splints, please see a doctor and wait until you are pain-free before returning to running; more recovery, not more mileage will help you avoid a recurrence.
Go have fun and be healthy. Rest, recover, and laugh a lot, even if you are sidelined.
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