Shin Splints

With the Marathon looming just around the corner, I thought those crazy folk out there who are pounding the pavements in preparation may appreciate some advice on a very common running injury. To those of you who are too sane or just too damn lazy to run 26 miles, you may still encounter this niggling injury, so if you have pain in your shins please read and learn......

Periostitis is the technical name for the most common type of shin splints found in the front of the lower part of your leg.

Symptoms:

So how do you know you have them?? Press slowly along your shin bone, if you have shin splints you will find an area along the shin bone that is really tender! Ouch!

Shin splints are caused when the muscles of the lower leg are over stressed, this can be through overload or excessive stretch, causing the tendons to pull excessively on the bones of the tibia and fibula resulting in pain!! The pain can normally be felt more acutely as you begin to exercise then subsides for the duration of the activity, then the pain will come back with a vengeance when you stop exercising. This is one common sign that it is shin splints, not some other injury, causing the pain.

Causes:

Overload is the most common cause and often occurs as a result of doing too much too quickly, often a problem for people new to running, or runners who have come back after a break and try to go straight back into training at the level they were at before the break. Overload can also be a result of running on hard surfaces such as roads or pavements.

Biomechanical issues can also be to blame such as over pronation or over supination of the foot (both can be helped by correct footwear) or the problem may be a result of poor running form, or unsuitable foot wear.

Prevention:

Good trainers are essential.... don’t panic, they don’t have to cost the earth! They do however need to be suitable for the training you are doing. A good sports shop will be equipped with gadgets that can tell what type of foot movement you have and even a treadmill for you to try the trainers on.....clever eh?!! Staff will then be able to advise the best trainers for you. (try your local running shop, probably the best place to find this level of service!)

Start any program slowly, gradually increase distance or time to avoid injuries. If you’ve had a break from your routine make sure you start slowly and build back up to your previous level of training. The general rule of thumb with running is to increase you distances by no more than 10% a week.

Always warm-up for at least 10 minutes, gradually increase intensity and always finish your workout with an adequate stretch incorporating all the major muscles in your legs.

Treatment:

Even if you take all the measure s in preventing shin splints they may occur and correct treatment is essential to help them heal as quickly as possible.

Think RICE

REST the legs

ICE the area of the injury

COMPRESS the injury

ELEVATE the injured area

The RICE should be applied for the first 48 to 72 hours.

You may find that the shin splints recur, if this happens go straight back to the RICE technique for 48 hours. When you recommence training start gradually again.