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| Category: Running |
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Shin Splints |
| Question: |
What causes shin splints and what's the best way to treat and avoid them?
-Splintered |
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| Dear Splintered,
Keeping in mind that I'm not a docotor but I am a coach who encounters lots of shin splint issues and a guy who reads a great deal.....
The term "shin splint" is one of those classic catch-alls that people use for almost all lower leg pain. A true shin split is when the connective tissue (aka tendon) that attaches the anterior tibilias - it's the muscle that runs beside your shin bone on the outside edge - any way, the tendon from that muscle attaches to bone. When that attachment area gets inflamed pain can radiate around the lower shin area.
This happens for numerous reasons: someone is inactive, the tendon weakens and then they run a bit, walk a lot, or even stand for long periods of time- and the thing flares. It can also be plain old overuse, or it can be the fault of poor mechanics (like over pronation).
If this sneaks up on you - rest and ice. If it doesn't go away then consult a doctor or physical therapist and get ready to rest and ice some more. To avoid it, use fresh shoes, do a run gait analysis, run on softer surfaces (no concrete), stretch your calfs often, do some toe raises where your heal is up a bit (say on a 2x4 or low curb) and you bring your toes to your shins.
Be good to yourself, Ian
Ian Murray
ACMEcoaching.com |
| Ian Murray |
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