Keeping healthy shins
by: Brian Gajafsky, PT, CSCS
The term “shin splints” is typically used to describe
pain in the front or inside of the lower leg. This condition usually
affects individuals who participate in repetitive running or jumping
activities resulting in micro trauma to the muscle, tendon and bone
tissue. The repeated stress or overuse associated with this type of
movement is thought to be one of the major causes of shin pain.
For example, in just 1 mile, a runner will take more
than 1,500 strides. With each stride, the leg absorbs two to three times
the body's weight. Knowing this, it's easy to understand why shin
splints are the most common running injury (13% to 19.5%) among runners.
The initial signs of shin splints may include lower leg
aching during or after a workout. As is common with many overuse
injuries, these symptoms may disappear after warming up or during the
workout. However as the injury progresses, these symptoms may remain
throughout the workout, into the cool down, and even while walking or
sleeping. Initial conservative treatment of shin splints can be
summarized with the term RICE:
-
Rest the injury to allow damaged and inflamed
tissue to heal. Resting doesn't always mean putting a complete stop
to activity. Decreasing the intensity (mileage and or pace), along
with adjusting the frequency of your running schedule (everyday to
three times a week) can aid in healing. Another good option is to
alternate between running and low impact exercises such as swimming
or cycling.
-
Ice over the painful area for 10-15 minutes
several times a day will provide pain relief while decreasing the
inflammation.
-
Compression and elevation will decrease
swelling. Minimizing the amount of swelling to an area will help
maintain good blood flow while facilitating the healing process.
Warming up, stretching and cooling down
Your pre-workout routine should consist of 10-15 minutes
of easy running followed by a thorough stretching program. A warm-up
gradually increases your blood flow and body's core temperature to
prepare your muscles and tendons for stretching. It's important that
your warm-up includes a comprehensive lower extremity stretching routine
with the following muscle groups:
-
gastrocnemius, soleus and tibialis posterior (calf
muscles)
-
peroneus brevis and longus, tibialis anterior (side
and front of shin muscles)
Be sure to end your run with 10-15 minutes of easy
running to ensure an adequate cool down.
Running terrain
The terrain you choose to run on affects the amount and
types of stress put on your body. Consistently training on hard
surfaces, always using the same side of the street or running up and
down steep terrain may increase the risk of developing an overuse
injury. The use of a variety of routes consisting of different surfaces
and terrain is a good training tip.
Shoe wear
The life of a running shoe varies among individuals.
Training with worn-out shoes that have less shock absorbing capacity or
support can cause increased stress on your body. One suggestion is to
alternate workouts between two different brands of shoes. It's also a
good idea to purchase and gradually break-in new shoes prior to the
existing pair(s) breaking down.
Get into the habit of periodically examining the bottom
of your shoes for excessive wear. Increased wear on the medial portion
(inside or instep) of the sole may be a sign that your foot and ankle
alignment could be the source of an injury. Foot orthotics, also known
as shoe inserts prescribed by your doctor, can help to correct this
problem.
Running form
Even when practicing good training strategies, shin
splints or other overuse injuries may still occur. Lower extremity
strength and/or flexibility deficits can result in poor running form,
which could contribute to injuries.
Seek help
Increasing the intensity of your workout after
recovering from an injury should be gradual and pain-free. Boosting
running speed and distance too quickly can cause shin splint symptoms to
reoccur. The ideal recovery to prevent re-injury is to build up one
element at a time (speed or distance).
In addition, the more variety you incorporate into your
training – whether through what you wear or how you train, the less
chance there will be for an injury to occur due to repetitive stress.
Individuals experiencing persistent pain or discomfort during exercise
and/or normal daily activities should seek professional medical advice.
For more information on this topic or to schedule a Free
Injury Evaluation, call the Sports Medicine Hotline™
at 414-219-7776, or toll free at 800-219-7776.
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