Shin splints are a beginning runner or walker\’s worst nightmare. You make the commitment to do exercise, and then BAM! your shins are throbbing with every step. Shin splint pain commonly happens when runners are new to an exercise program. Shin splints are due to an imbalance between the muscles that lift the foot and those that pull it down. , running or walking too far too soon, and/or wearing improper running shoes can be the cause of shin splints. If you get the right shoes and cut back on distance, shin splint pain should eventually go away as you develop your shin muscles and adjust to your new exercise program. Here are a few tips to get you through the pain:
can help build the shin muscles and improve their flexibility so you can overcome shin splints. Try writing the entire alphabet with one foot lifted in the air. Repeat with other foot. Replace old shoes Shoe cushioning is exhausted every 400-500 miles, often long before the soles or uppers show wear.
But these old, dead shoes can contribute to shin splints as well as foot and leg fatigue. You may consider a more supportive foot bed as well; the staff at Fleet Feet can discuss this option with you. Alternate running days Run only every other day until the pain disappears. Try walking if running is too painful. Ice Ice your shins every night for 20 minutes and always ice after your workout. Warm-up before going fast Warm up by walking at an easy pace for ten minutes before you begin any running. Stretch after warming up Stop and do your stretch routine, especially the legs, after your warm-up. Slow or stop if you feel shin splint pain If the pain does not go away quickly at a lower speed, end your run. Hopefully the pain of shin splints will never enter your running or walking career, but if they do, you now have the best tips to relieve them!
WHAT ARE SHIN SPLITS? Shin splints is a general term for pain along the shin and lower leg. There are two types of shin splints, anterior and posterior. The most common shin splint is posterior, which is technically referred to as medial tibial stress syndrome (MTSS). MTSS is an inflammation of the tibialis posterior muscle that runs along the inside of the shin. Anterior shin splints are an inflammation of the tibialis anterior muscle which runs along the front and outside of the shin. With both types of shin splints, a dull, diffuse pain is typically felt during or after a run. Many new runners will experience shin splints as they start to run, but this pain should go away after their body gets used to the stresses of running after a few days. If the pain does not go away or becomes more constant or sharp, it is possible that shin splints can develop into a stress fracture. There are many ways to prevent shin splints from progressing and it is important to seek advice early rather than let the pain get worse.
WHAT CAUSES SHIN SPLINTS? : Change in running surface (transitioning from track to pavement, pavement to concrete, etc) WHAT CAN BE DONE ABOUT IT? : Are you in the right shoe? Being fit for a proper running/walking shoe can correct over-pronation and can prevent shin splints. If your shin splints are caused by excessive pronation, we suggest a stability or motion control shoe. Do you wear an orthotic insert? If not, we suggest you try the Superfeet inserts. Superfeet inserts provide stability to the heel in the shoe, improving balance and biomechanical aloignment. By improving alignment for the body, we can alleviate strain upon the anterior and posterior tibialis. Have you considered compression? CEP Compression sleeves and socks apply consistent pressure to the arteries of the lower leg allowing the arteries to relax during activity.
This relaxation of the arteries causes an increase in oxygen rich blood flow to working muscles and helps reduce the lactic acid build up in the muscles. By increasing blood flow and reducing lactic acid we alleviate the tension in the lower legs thus alleviating pain. Are you stretching your calf and hamstring muscles post run? Some times we experience \”shin splints\” as a result of tightness in our calfs and hamstrings as a result of improper stretching post activity. By focusing some dedicated time post run to the stretching of these large muscle groups, we can alleviate the build up of lactic acid in our muscles. Products such as Trigger Point, The Stick and Moji can help relieve tension throughout the body, especially the calfs, hamstrings, quads and periformis. OTHER SOLUTIONS: Increasing your weekly running distance gradually instead of too much, too soon